All you need is an exercise and motivation mat
Hitting the gym and maintaining your workout routine can be more complicated during the busy holiday season, especially if you plan to travel or be with family for the season. Even if you’ll be staying home, your schedule can quickly fill up with partying at the start of the year.
So, how to enjoy the season without giving up physical preparation? One option is to adopt bodyweight exercises fast so as not to make training an obstacle.
Circuit workouts are a huge time saver and can help get you in good shape. Matthew Sarriaa personal trainer specializing in exercise physiology, sports nutrition and psychology, explains that the right bodyweight workout can burn calories and keep muscles strong for as little as 10 to 20 minutes a day.
He created an exclusive plan for Boa Forma readers with no equipment needed and that can be done anywhere you have.
Your training week consists of three workouts that should be rotated:
- full body workout
- Arms and abs workout
- Lower limb training
WORKOUT 1: WHOLE BODY
It targets the major muscle groups of the chest, shoulders, quads, glutes, hamstrings and core, with no equipment required.
The formula: 1 minute of warm-up, 3 laps of circuit no. 1, 30 seconds rest, 3 laps of circuit no. 2, 1 minute cool down.
Warm up:
- Jumping jacks: 30 seconds
- Sit-ups: 30 seconds
circuit no. 1:
- High board touching shoulders: 30 seconds
- Push-ups: 30 seconds
- Ab bikes: 30 seconds
Repeat 3 times.
30 seconds of rest.
circuit no. 2:
- Squats: 30 seconds
- Worm exercise: 30 seconds
- Isometric Pelvic Lift: 30 seconds
Repeat 3 times.
Take it easy:
- Quadriceps stretch: 30 seconds (15 seconds on each side)
- Hamstring stretch: 1 min (30 seconds on each side)
WORKOUT 2: ARMS AND ABS
The formula:
1 minute of warm-up, 3 laps of circuit no. 1, 30 seconds rest, 3 laps of circuit no. 2, 1 minute cool down.
Warm up:
- Arm rotation: 30 seconds
- Abduction and flexion of the arms: 30 seconds
circuit no. 1:
- Seated triceps: 30 seconds
- Ab bikes: 30 seconds
Repeat 3 times.
30 seconds of rest.
circuit no. 2:
- Mountaineer: 30 seconds
- Side plank: 30 seconds
Repeat 3 times.
Take it easy:
- Abdominal stretch: 15 seconds
- Neck stretch: 15 seconds
- Triceps stretch: 15 seconds
- Quadratus lumborum stretch: 15 seconds
WORKOUT 3: LOWER BODY
“This workout targets the glutes, quads, hamstrings, hip flexors, and adductors for a balanced session that addresses all of your core strength needs,” says Sarria.
The formula:
1 minute and 30 seconds of warm-up, 3 laps of circuit no. 1, 30 seconds rest, 3 laps of circuit no. 2 with 10 seconds of rest after each lap, 1 minute and 40 seconds of cool down.
Warm up:
- Stiff one-sided: 1 min (30 seconds each side)
- Scorpio exercise: 30 seconds
circuit no. 1:
- Sumo Squats: 30 seconds
- Squat isometrics: 30 seconds
Repeat 3 times.
30 seconds of rest.
circuit no. 2:
- Prisoner squats (hands behind head): 30 seconds
- Lateral squat: 30 seconds
- Dynamic Pelvic Lift: 30 seconds
Repeat 3 times with 10 seconds of rest after each round.
Take it easy:
- Glute Stretch: 1 min (30 sec each side)
- Quadriceps stretch: 40 seconds (20 seconds on each side)
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Source: Terra
Camila Luna is a writer at Gossipify, where she covers the latest movies and television series. With a passion for all things entertainment, Camila brings her unique perspective to her writing and offers readers an inside look at the industry. Camila is a graduate from the University of California, Los Angeles (UCLA) with a degree in English and is also a avid movie watcher.
