3 Workout Routines to try at Home!

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Whether you are a beginner or are used to training regularly, in this quarantine season, one of the most important things you can do is just move. It's good and healthy for the body and mind.

Exercising at home is something everyone should do, especially at a time when the recommendation for social isolation is the order of the day.

Therefore, we reveal three simple training routines, for beginners, intermediate and advanced athletes, which can break with the monotony of the day.

Don't use the excuse that you have no space at home, because we bet that if you just move the table or the sofa, you can easily find a safe place to exercise.

Also, why not call the whole family and make this a special moment together?

Certainly, the exercises may not be taken so seriously, but, at least, it will be a very fun time that will help you forget that you’re stuck at home.



Before starting a workout at home - What should you do?

Before starting your home workout, you should make sure you have free space to move around comfortably and safely.

If you have an outdoor space, such as a balcony, terrace or yard, then perfect.

Otherwise, not everything is lost: you just have to make some changes to your home decor - calm down, it's only temporary!

Then, you should wear appropriate clothing, just as if you were in the gym, as well as, wear training sneakers and not the casual ones to go for a walk.

Finally, keep in mind that you should always start by warming up to prevent injuries.

Let's go!



Training routine to do at home: Beginner Level

For this routine do three sets of each exercise, repeating them 12 times.



1. Lateral raise

You should stand with a dumbbell in each hand. Then slowly lift the dumbbells to the side until your arms are straight at shoulder height. Hold for a few seconds and return to the starting position.

2. Bicep curl

Standing with arms straight, hold a dumbbell in each hand and keep your legs shoulder-width apart. Turn the palm of your hands forward, contract your bicep and raise your arms until the dumbbells are close to your shoulders. Alternate the movement, lifting one arm at a time.

3. Step-up

Stand in front of a box or bench, with your feet shoulder-width apart. Place your right foot in the box and then your left foot. Then go down with the left foot first and then with the right one.

4. Dips

Stand with your back to a bench or box and lean on it with both hands shoulder-width apart. The legs should be stretched forward and then just slowly lower the body, bending the elbows until the arm on the forearm creates a 90-degree angle. After that, you should slowly return to the starting position.

5. Crunch

Lie on your back on a pilates mat, bend your knees, forming a 90-degree angle. Place your hands behind your head and lift your torso, doing a sit-up.



Training routine to do at home: Intermediate Level

For this routine, do four sets of each exercise, repeating them 12 times.



1. Push-ups

Everyone knows how to do a push-up. At least, in theory? But in practice, the scenario can be quite different... So, if you are unable to do this exercise, we have a tip to make it easier: do it on your knees.

2. Walking lunge

This exercise is also quite common and offers an alternative to conventional lunge, which is done in the same place. With this exercise, you should push with the back leg and pull the movement with the front leg, forming an angle of 90º, creating the action of walking.

3. Dumbbell squat

Start by holding a dumbbell in each hand and placing your legs shoulder-width apart. Your back should be very straight and your head up, simulating sitting on a chair. Go down as much as you can.

4. Step-up with dumbbells

Stand in front of a box or bench, with your feet shoulder-width apart, holding a dumbbell in each hand. Then go up to the box with your right foot and then with your left foot. Then go down with the left first and then with the right.

5. Plank

You should put yourself in a push-up position and basically stay there at least one minute. The back must be straight and the abdominal and glutes contracted.



Training routine to do at home: Advanced Level

For this routine, do four sets of each exercise, repeating them 20 times.



1. Barbell Squat

Start by holding the bar with your hands, keeping them, as well as your feet, shoulder-width apart. The back should be straight, and the head should always be raised, simulating that you are going to sit in a chair. Lower yourself as much as you can and then slowly return to the starting position.

2. Box jumps

Use the box jump in a position adapted to your height. Then, stand with your back straight and knees bent, as if you were going to do a squat; push the whole body to jump quickly with both legs simultaneously to the top of the box.

3. Burpees

The burpee includes three exercises in just one: push-up, squat and jump. The movement must be initiated by performing a push-up until the chest is placed on the floor. Then, the hips should be positioned in the squat position and, when standing, you should jump with your arms up.

If you want, you can make the exercise even harder by doing it with a pair of dumbbells. 

4. Kettlebell Swing

Hold the kettlebell with your hands and put them in front of your body. Your legs should be spread apart, then bend your hips and push your glutes forward, using your hip movement to raise the dumbbell until shoulder height.

5. Dumbbell push-up

Holding a dumbbell in each hand, do a push-up and, when on top, lift one arm at a time, towards your shoulders. Then lower your chest and repeat the exercise.

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