at-home workout to keep you fit in the new year
Sisy Garza is an awesome instructor certified in Pilates and functional training since 2003. She is the mother of 3, wife of a great photographer and passionate about promoting well-being. Through her blog, she shares exercises, collaborations and challenges, which are aimed at women and men who want to workout without having to leave home.
Exercising is an important part of having a healthy lifestyle, of which everyone can benefit. It only takes a bit of time and disposition. To start the year healthy, Sisy shares this simple routine of only 4 minutes.
“This routine is designed so that the whole body is activated. It can be used as a warm-up in the morning, or it can even be repeated 4 to 5 times for more elaborate training.
Link to the video (Spanish)
Squats with kicks
Stand with your feet at hips width. Flex the arms and place the fists under the chin. Bend knees to a 90-degree angle, while keeping your chest straight. Contract the abs and go up while giving a kick with one leg, maintaining balance with the other leg. Go back to the starting position and repeat the exercise with opposite leg.
With the body as straight as possible, contract the abs and lower the upper body until the hip line goes down to the knees height, throwing the hips back and bending the knees. Pause at the middle position of the movement and repeat.
While standing, proceed to touch the ground with the palm of your right hand while throwing you leg to the side, and immediately change to opposite hand and leg. Stretch your arms as much as you can when you touch the ground.
Plank on hands
Put yourself in a plank position on the hands, connect the toes with the floor, squeeze the glutes and align your head with your back. Then take a step forward with one leg first and then with the other leg, and stand up. Return to the start position and repeat.
Start in standing position, go to plank position with the hands firmly on the floor. Without moving your hands, jump to bend knees, and stretch your legs back. Bring back your knees bent and go to standing position. Jump high then go back to plank position and repeat.
Plank with shoulder touches
In plank position with the hands on the floor, start by touching your right shoulder with the palm of your left hand and keep your balance with the other arm. Then change to opposite shoulder and hand, and repeat.
Plank jumps on hands
In the same plank position, with your hands firmly on the floor, open and close your legs towards the sides. You can choose to open and close as if you were walking on leg at the time or try to do small jumps with the two legs.
Walk in plank position on hands
Keeping the plank position, first flex the right leg until you bring the knee to the chest, while keeping the other leg straight. Then repeat with opposite leg.
Rotation of the hips in plank position on forearms
Keep the plank position and rest your forearms on the floor. Swing the hips from one side to the other, keeping the abs and glutes tight. Your feet should act as a pivot and the rest of the body should not move.
Lie on your back with your knees bent and your feet flat on the floor. Place your hands behind your head and lift your chest from the floor, then bend your knees at a 90-degree angle. Pedal slowly with your legs in the air, alternating as if you were riding a bicycle.
Lie on your back, bend your knees and separate your feet at hips width, keep your arms relaxed on the sides. Separate the glutes from the floor, pressing with the heels until you get a diagonal line that goes from the knees to the shoulders. Squeeze glutes and abs when you reach the top and then slowly lower your back to the floor to start the movement again.
Same exercise, but now raise one leg while continuing the movements as you would with the basic bridge. Change your leg after 8 repetitions.
I hope you’ll enjoy! And remember that you can do this workout wherever you are.”
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Sigue aquí el blog en español.