We know that, not having the opportunity to go to the gym or the box, is especially difficult for more advanced exercise practitioners, who make training a daily activity and that the hardest part of staying at home is being able to maintain their regularity and intensity of your training schedules. These physical activity aficionados are also those who, as a rule, already make some personal investment in training equipment to have at home, so they can have some flexibility in organizing the time they need to train and to be able to do it anywhere and at any time. However, having equipment is not a requirement to stay active and with your schedule up to date.
In this article, we offer you six advanced training sessions, practical but very intense, one for each day of the week (we leave you a rest day!) that you can do at home, to help you stay focused and fit, no equipment needed. You just need motivation!
MONDAY TRAINING
Complete, in the shortest time possible (AFAP – As Fast As Possible):
AFAP
100 DOUBLE UNDERS
50 BURPEES
50 DUMBBELL SNATCH (ALTERNATES)
2 ‘REST
80 DOUBLE UNDERS
40 BURPEES
40 DUMBBELL HANG POWER CLEAN (ALTERNATES)
2 ‘REST – 60 DOUBLE UNDERS
30 BURPEES
30 DUMBBELL PUSH PRESS (ARM CHANGE EVERY 5 REPS)
Level of Difficulty: DIFFICULT
Alternative: If you have difficulty making double unders, replace it with double single unders.
Challenge: Try to end training under 20 minutes.
Tips: Get an object that can serve as an external weight (a dumbbell, a demijohn, a backpack with books or another object that does not exceed 15-20kg and that you can hold with one hand) for snatches, cleans and push press, and a jump rope for the double unders. Make sure you have a stopwatch to monitor your time.
Explanation and demonstration of the exercises:
DOUBLE UNDERS (DOUBLE ROPE HEELS)
What are double unders? As its name suggests, it is a rope exercise that consists of running with it under your feet twice each jump. It is one of the most challenging rope jumping movements, but also one of the most effective in cardiovascular conditioning, requiring a minimum of skill, technique, speed and coordination.
If you are able to master them minimally and include the powers in your workouts, their benefits are numerous: they speed up your metabolism, help you lose fat mass and increase your explosive capacity, speed, coordination, agility and flexibility. cardiovascular resistance.
1. Choose a rope with your height plus 90cm, so that if you place yourself in the center of the rope with both feet, the handles are at the level of your armpits;
2. Standing and with feet hip-width apart, keep the body in full extension but relaxed and hold the rope laterally and with the elbows close to the body; fix your eyes on a point in front of you, to prevent your head from tilting up or down; the hands should be slightly in front of the hips and lower than the elbows, so that the rotations are faster rotations;
3. Start jumping vertically, with your legs always stretched and with enough momentum to have the largest possible range of jump (the higher you jump the longer the rope has to pass under your feet); uses the force of the twins to push the ground and always gently lands on tiptoes;
4. During the jump, focus on moving your wrists quickly so that the rope passes twice under your feet before you land again; the key to spinning the rope twice, in the same jump, is not the speed of rotation of the arms but the wrists;
5. In terms of timing, you must think that the jump in two feet should start when your wrists start to rotate towards the ground; when your wrists turn upwards again, you should be landing with your feet on the ground; so you can guarantee that you don’t jump too early or too late.
BURPEES
Burpees are an exercise with some complexity, as they recruit the entire body and involve strength, cardiovascular capacity, balance and coordination. However, they are incredibly practical to perform, as they require no equipment and can be done anywhere.
1. Stand up straight, with your feet shoulder-width apart and your arms at your sides;
2. Start by bending your knees and extending your arms. hands towards the ground to support them;
3. Throw your legs back so that they are stretched, keeping your body in a plank position and immediately let yourself fall into the in a controlled way, bending your elbows and keeping them close to your torso;
4. As soon as your body touches the ground, use your arms to quickly push you up, while pulling your legs in towards the chest and back to support the feet on the floor, with the knees still bent;
5. Once you have your feet supported, take your hands off the floor and jump vertically towards the ceiling, fully extending your arms above your head (clapping a palm); land with your knees already slightly bent so that you can start the next repetition immediately.
DUMBBELL SNATCH (SNATCH WITH HALTER)
The snatch is a complex movement that recruits the entire body and helps to increase metabolic power, strength and endurance. The snatch dumbbell is a one-sided exercise, which means that you work one side of the body at a time and alternately. One-sided movements are excellent for reducing muscle imbalances, helping to improve overall performance.
1. Standing and with your legs hip-width apart, place the dumbbell (or other object you are using as external weight) between your feet, in a parallel position and directly under of the hip;
2. Start by squatting slightly (in an initial position similar to that of the dead lift), stretch your right arm towards the dumbbell, in order to be able to hold the handle, and keep the left arm away from the body; the back should always be straight and the shins almost vertical in relation to the floor;
3. Start lifting the dumbbell off the floor with the help of your legs and back; the arm should remain stretched until the dumbbell reaches the thigh level;
4. At this moment, and without pausing, make a strong pull, bending the arm with the elbow pointing upwards, until the dumbbell reaches chest level;
5. As soon as you can pull the dumbbell as high as possible, do a quick arm rotation, positioning your elbow under the dumbbell at the same time you extend your arm above your head; ensures that the left arm remains away from the body during the entire journey;
6. The movement ends with the dumbbell in an overhead position, with the arm completely extended and positioned beside the ear, with the shoulder and elbow blocked and the body in full extension;
7. From this position, slowly lower the dumbbell until you put it back on the floor between your feet;
8. Repeat the movement with your left arm.
DUMBBELL HANG POWER CLEAN (CLEAN WITH HALTER ABOVE KNEE)
The hang power clean dumbbell is a movement that recruits the entire body and can be used, not only for hypertrophy, but also for strength development. It is an exercise that works muscles such as the quadriceps, hamstrings, glutes, twins, shoulders, trapezius, triceps and back erectors.
At its base, the hang power clean dumbbell allows you to access almost all the benefits of its variant made with barbell, with the advantage of helping you to work with muscle asymmetries and grip.
1. Standing and with your legs hip-width apart, hold the dumbbell (or other object you are using as an external weight) with your right hand and position it between your thighs , guaranteed that the arm and the whole body are in full extension;
2. It starts by projecting the hip backwards, allowing the legs to bend slightly and without the dumbbell passing below the line the knees; keeps the left arm away from the body; the back should always be straight and the head aligned;
3. To start the hang power clean movement, swing the dumbbell back and, contracting the core and glutes, explode with your hips to the extension position, in order to propel the arm that holds the dumbbell and project it forward;
4. At this moment, he starts a strong pull, bending the arm with the elbow pointing upwards and bringing the dumbbell up to the level of the chest, always close to the body;
5. As soon as you are able to pull the dumbbell as far as possible, quickly rotate your elbow under the dumbbell, with your arm always bent, so that it rests on your shoulder; bend your knees slightly at the reception and stretch your legs again as soon as the dumbbell is supported;
6. Reverses the movement, bringing the dumbbell back to the middle of your thighs; if you can, you can change hands during the descending route; repeat the exercise with your left arm.
DUMBBELL PUSH PRESS (PUSH PRESS WITH HALTER)
1. Stand with your feet hip-width apart, hold the dumbbell in your right hand and lean on the shoulder on the same side, point your elbow down and slightly towards the front;
2. To start the push press movement, slightly bend your legs, project your hips back and activate the core;
3. Do an explosive movement of extension of the legs and pelvis, in order to create acceleration in the dumbbell that is supported on the shoulder; take advantage of the momentum to stretch your arm and lift the weight directly above your head; ensures that the left arm stays away from the body the entire way;
4. The movement ends with the dumbbell in an overhead position, with the arm fully extended and positioned beside the ear, with the shoulder and elbow blocked and the body in full extension;
5. Do the reverse movement to place the dumbbell back at shoulder level, making your reception using the cushioning with the legs; after performing the recommended repetitions, switch sides;
6. Repeat the movement with your left arm.
TUESDAY
In the shortest possible time, complete 3 rounds (RFT – Rounds For Time), with 2 minutes of rest between each, of:
3 RFT
15-12-9
HANDSTAND PUSH-UPS
PISTOL SQUATS
2MIN REST
Difficulty Level: EASY
Alternative: If you don’t have enough arm strength to perform strict handstand push-ups (HSPU), opt for the HSPU kipping alternative. If you feel uncomfortable or unsafe in the pin position, replace the HSPU with pike push-ups.
Challenge: Try to complete the 3 rounds (including the two rest times) below 15 minutes.
Tips: Look for a wide, free wall for HSPUs and a pillow, mattress or other type of cushioning, to protect your head. The two-minute rest begins to count as soon as you finish each round (eg, if you finish the first round at 3’10 ”, the second starts at 5’10”). In each of the 3 rounds you have to complete 15 HSPU / 15 Pistols, 12 HSPU / 12 Pistols and 9 HSPU / 9 Pistols. Don’t forget a stopwatch to monitor your time.
Explanation and demonstration of the exercises:
HANDSTAND PUSH-UPS (PIN BENDS)
Despite being a very hard and complex exercise, handstand push-ups or handstand push-ups are an asset for the development of strength in the shoulders and most of the upper body, in addition to contributing to strengthen the glutes and core.
The fact that they are performed in an inverted position, these push-ups can cause some discomfort, imbalance or risk of injury, so it is mandatory to master the execution technique perfectly, so that you can include them in your training.
To perform an HSPU, you must first feel at ease in pinning yourself against the wall, be comfortable upside down and be able to maintain a stable position, which implies keeping your body straight and rigid from the wrists to the ankles.
1. Stand in front of a wide wall without any obstacles;
2. Position your legs in front of each other, bend your body so that you can place your hands on the floor, slightly wider than the width of your shoulders, a foot away from the wall and with your arms completely stretched;
3. In this position, push your back leg towards the wall and then the other, until you are vertical, with your heels resting against the wall; to obtain a stable and aligned pin position, squeeze the glutes, core and quadriceps, join the heels and point the toes towards the ceiling, block the shoulders and elbows (as if you want to push the floor with your hands) and align your head in your arms; after establishing this position, you can proceed to perform the flexion;
4. Begin to bend your arms slowly and in a controlled manner, allowing your head to descend until it touches the ground; don’t forget to put a mattress, pillow or other protection on the floor, to cushion you and prevent your head from being hurt;
5. Once the head touches the floor, push stand up with your arms until you return to the pin position, with your body in full extension;
6. If it is very difficult for you to use only the strength of your arms to lift yourself (strict HSPU), you can also choose to use your leg thrust (kipping HSPU): in the downward movement, as soon as your head touches the floor, bend your legs so that you can almost touch your knees to your elbows and support your lower back against the wall ; contracting the abdominals and glutes, explode with your legs towards the ceiling and, taking advantage of the acceleration and momentum, immediately stretch your arms to lift yourself up; the movement ends when you only support your heels on the wall and your body is aligned and in full extension.
PISTOL SQUATS (SQUATS ON ONE LEG)
The pistol squats are a more advanced one-sided exercise, focused on the lower body, done only with body weight or light loads, to increase the resistance in the support leg. They are excellent for improving the balance and mechanics of most lower body movements.
1. Standing, with your feet hip-length and in full extension, start by placing your body weight on your right leg;
2. Once the left leg is free, raise it to the front slightly flexed, following the movement with the two parallel arms to serve as a counterbalance;
3. Stabilizes in this position and activates the muscles the core and the thigh flexors of the right leg to start the movement;
4. With the weight distributed on the foot that is resting on the floor, it starts to squat, even as you lean your torso slightly in front of and above the support leg;
5. Go down as far as you can, preferably so that the gluteus passes below the knee level of the support leg; the knee must always be aligned with the tip of the foot during the whole squat; the left leg must always remain untouched during the entire movement;
6. Once you reach the maximum squat range, use the strength of the supporting leg to push the floor and make you climb until you are again in full extension with the support penalty; only then can you rest your free leg on the floor;
7. Then repeat the movement with your left leg; the repetitions of this movement must be alternated.
WEDNESDAY
Perform 6 rounds of 4 minutes, with 3 minutes of work and 1 minute of rest, from:
6 3MIN ON / 1MIN OFF ROUNDS
30 AIR SQUATS
20 JUMPING LUNGES
10 SIT-UPS
MAX BURPEES UNTIL PERFORMING THE 3MIN
1MIN REST
Difficulty Level: MEDIUM
Challenge: The score will be the sum of the burpees achieved at the end of each round. Try to make at least 160 burpees.
Tips: Get a stopwatch to monitor your time and a towel for sit-ups.
Explanation and demonstration of the exercises:
AIR SQUATS (SQUATS)
Air squats are an exercise designed to work the lower part of the body, being mainly directed at the thigh muscles (quadriceps, femoris and hamstrings) and glutes. However, the existence of previous skills of strength and stability of the core, mobility of the ankles and knees and strengthening of the muscles of the back and twins, are important in the execution of this movement.
– Place your feet shoulder-width apart or slightly further apart;
– Contract your abdominals and descend slowly, projecting your hips back and down, until your knees are at an angle equal to or less than 90 degrees;
– Make sure that your knees do not advance beyond the tip of the toes;
– Maintain this position for 1 or 2 seconds and start climbing in a controlled way until you return to the starting position.
JUMPING LUNGES (LUNGES WITH HEEL)
When thinking about effective exercises to work the lower body, lunges occur immediately. If you add a little jump, you will get an optimal plyometric movement to strengthen your leg muscles and to burn calories.
1. Stand up straight, with feet hip-width apart and arms at your sides;
2. Lunge forward right foot and flexing the legs until the left knee touches the floor.
3. Ensures that both legs are bent 90 degrees;
4. From this position, jump vertically and change the position of the legs, projecting the left leg forward and the right leg backwards; it lands softly, with the left foot in front and ensures that the right knee touches the ground, without impact. possible; ensures that you keep your torso straight, not letting you lean forward when you land.
SIT-UPS (ABDOMINALS)
Sit-ups or sit-ups are a multi-muscular exercise. Although they do not specifically target visceral / abdominal fat, sit-ups exercise abdominal muscles and other muscle groups, including the pectorals, thigh flexors, lumbar and neck muscles.
– Lie on your back on the floor, bend your legs and place the soles of your feet together, with the outside of your feet resting on the floor, pointing your knees out;
– Stretch your arms behind your head, so that your hands touch the ground;
– Contract your abs and start to roll your upper body, raising your torso until your shoulders pass the knee line;
– Use your arms to gain momentum on the way up and, in the final position, touch your hands on the floor just in front of your feet;
– Go back down the trunk until you return to the starting position;
– Exhale when you go up and inhale when you return to the starting position.
THURSDAY
For 20 minutes, complete as many rounds as possible (AMRAP – As Many Rounds As Possible), from:
20 MIN AMRAP
20 HAND RELEASE PUSH UPS
30 GOBLET SQUATS
20 HAND RELEASE PUSH UPS
30 ONE ARM OVERHEAD LUNGES (15 + 15)
20 HAND RELEASE PUSH UPS
30 SUITCASE DEADLIFTS ( 15 + 15)
Level of Difficulty: DIFFICULT
Challenge: Try to complete at least 4 rounds.
Tips: Get some object that can serve as an external weight (a dumbbell, a kettlebell, a demijohn, a backpack with books or another object that does not exceed 15-20kg) for the goblet squats, overhead lunges and suitcase deadlift. Monitor your time and don’t forget a towel for the exercises on the floor.
Explanation and demonstration of the exercises:
HAND RELEASE PUSH-UPS (HAND LIFTING FLEXIONS)
Push-ups or push-ups are one of the best exercises ever and a fundamental movement in strength training. However, they are also an exercise that most people do incorrectly.
1. On the floor, put yourself in a plank position, with your hands supported a little more than shoulder width and in line with your nipples; depending on strength and experience, hands should be positioned in a way that is comfortable for you;
2. For those who have little flexibility in their wrists, and to avoid possible discomfort, you can do the push- ups on a bar or on specific handles for this purpose, if you have them at your disposal;
3. The feet should be supported on the floor only with the tips and shoulder width, so that the position is stable and comfortable; ensure that your body makes a straight line between your feet and head, contracting your buttocks and abdominals;
4. Your head should be turned slightly forward, not down, to to remain in alignment with the spine;
5. In this initial position, your arms should be fully extended and perfectly locked (elbows pointing backwards) to support your entire body weight ;
6. Begin to flex your arms, slowly and continuously, always close to your torso and without losing muscle tension, so that your body always remains in a plank position; 7. Let your body go all the way down to the floor; in this position, slightly lift your hands off the floor, supporting yourself with your chest, thighs and toes; then put your hands back down and explode, pushing the ground with your hands, to lift your body up on a plank until you return to the starting position, with your arms fully extended.
GOBLET SQUATS (FRONT RACK WEIGHT SQUATS)
What if you add external weight to conventional air squats? You will be able to increase the resistance and, thus, work even more the muscle groups involved in the movement.
– Place your feet shoulder width or slightly apart;
– Hold the external weight with both hands and place it at chest level, supporting it with your arms folded and your elbows pointing towards low and slightly outward;
– Contract your abs and slowly lower, projecting your hips back and down, until your knees are 90 degrees or less;
– Make sure your knees they do not advance beyond the tip of the feet and that the elbows do not contact the legs at any time;
– Maintain this position for 1 or 2 seconds and begin to rise in a controlled way until you return to the starting position.
ONE ARM OVERHEAD LUNGES (LUNGES WITH WEIGHT ABOVE HEAD)
Overhead lunges can also be performed unilaterally, using one arm at a time to hold the weight above the head (dumbbell or kettlebell), giving an advantage in correcting muscle asymmetries and developing balance. The instability caused by holding a weight over your head, unilaterally, requires that your legs and buttocks work harder, requiring less repetition to feel its effect.
– Stand on your feet, with feet hip-width apart, hold the external weight with your right hand and stretch your arm beside your head, with your elbow just beside your ear, keeping the weight in an overhead position ; elevates the left arm at the side of the body, more or less parallel to the floor, so that it can serve to counterbalance;
– Activates the core and glutes and takes a step forward, advancing the right foot and flexing the legs until that the knee of the back leg (left leg) touches the ground; ensures that both legs are bent at 90 degrees;
– Keep your torso straight, not letting you lean forward, and make sure that the knee of your front leg does not cross the line of the toe; – In this position, press your right heel against the floor and go up until you have both legs straight again; withdraw your right leg to return to the starting position; always blocks the shoulder and elbow well and keeps the arm completely stretched throughout the movement; after completing the repetitions on the right, drop the weight in a controlled way to the floor;
– Change the weight now to the left hand, extend the arm above the head and repeat the movement, advancing with the left leg.
SUITCASE DEADLIFT (UNILATERAL DEAD WEIGHT)
The deadlift suitcase is a variation of the conventional deadlift or deadweight that can contribute to increase body strength and muscle hypertrophy (back muscles, hamstrings and glutes), reduce muscle asymmetries and imbalances and help to develop a movement pattern transposable to everyday life. This movement has been increasingly used in fitness training, making it imperative to discuss the proper execution technique.
The deadlift suitcase is usually made with only one weight (which is held asymmetrically, only on one side of the body at a time), however, it can also be carried out with two weights, on the side handle, as an alternative to the conventional one bar.
1. Standing, with your feet hip-width apart and your body in full extension, start by holding the dumbbell (or the object you are using as an external weight) with the right hand, laterally to the body, keeping the left hand free; activates shoulder blades and keeps arms straight and shoulders active; ensures that the weight is moved away from the thigh, more or less a span, to activate the back muscles;
2. From this position, you simply begin to project the pelvis back and down , keeping the back always neutral; the weight should remain in line with the middle of your foot during the downward movement; do not let your chest and shoulders fall forward, keeping your shoulder blades together and the curvature of your back constant;
3. Go down until you touch the weight on the floor, slightly bending your legs; keeps the chest high and the core activated;
4. Initiates the upward movement, pushing the floor with the feet and starting to stretch the legs, raise the chest and bring the hips to the forward, to full extension;
5. The weightless hand must follow the entire movement equally to avoid any tendency to twist the body; the weight must always descend and rise parallel to the leg;
6. Complete the prescribed repetitions for the right side and then shift the weight to the other hand, repeating the exercise on the left.
FRIDAY
Every two minutes (E2MOM – Every 2 Minutes On the Minute), for 24 minutes (12 rounds), do:
24 MIN E2MOM
10 PUSH-UPS
20 JUMPING SQUATS
40 DOUBLE UNDERS
REPEAT
Difficulty Level: EASY
Alternative: If you have difficulty making double unders, replace it with double single unders.
Challenge: Try to fulfill the prescribed number of repetitions every 1min and 30sec… so you will have 30 seconds to rest before the next round.
Tips: You will need a skipping rope and a stopwatch to monitor the 2-minute intervals.
Explanation and demonstration of the exercises:
PUSH-UPS (FLEXIONS)
Push-ups or push-ups are one of the best exercises ever and a fundamental movement in strength training. However, they are also an exercise that most people do incorrectly.
1. On the floor, put yourself in a plank position, with your hands supported a little more than shoulder width and in line with your nipples; depending on strength and experience, hands should be positioned in a way that is comfortable for you;
2. For those who have little flexibility in their wrists and to avoid possible discomfort, you can do push-ups on a bar or on specific handles for this purpose, if you have them at your disposal;
3. The feet should be supported on the floor only with the tips and shoulder width, so that the position be stable and comfortable; ensure that your body makes a straight line between your feet and head, contracting your buttocks and abdominals;
4. Your head should be turned slightly forward, not down, to to remain in alignment with the spine;
5. In this initial position, your arms should be fully extended and perfectly locked (elbows pointing backwards) to support your entire body weight ;
6. Begin to flex your arms, slowly and continuously, until your elbows are at an angle of 90 degrees or less; always keep your arms close to your torso and do not lose muscle tension, so that your body always remains in a plank position;
7. Pause briefly in this position and then explode, pushing the floor with your hands, to return to the starting position, with your arms fully extended, and you can start the next repetition.
JUMPING SQUATS (JUMPING SQUATS)
It’s time to burn your quadriceps by adding a jump to the air squats. While normal squats or squats are great, jumping squats or jump squats are a more efficient alternative and they definitely help you work your quadriceps more and burn more calories.
1. From the full extension position, with your feet shoulder-width apart and with your arms at your sides, start by doing a normal squat, in which your knees bend and the hip is projected back and down, until it passes below the knee line; try not to let your shoulders pass in front of your knees and keep your upper body high to protect your back;
2. Stop in this position, activate your core muscles and jump explosively vertically that your feet come off the ground; make sure you fully support your feet to jump and not just the ends;
3. As soon as you land with your feet on the ground again, lower your body back to the squat position to start a new repetition; try to land as quietly as possible to ensure that you control all movement from start to finish.
DOUBLE UNDERS (DOUBLE ROPE HEELS)
See explanation and demonstration above.
SATURDAY
Realizes, in the shortest time possible (AFAP – As Fast As Possible):
AFAP
40-30-20-10
BOX JUMP OVER
ONE ARM DUMBBELL THRUSTER (CHANGE EVERY 5 REPS)
SIDE BURPEES OVER THE DUMBBELL
Level of Difficulty: DIFFICULT
Alternative: If you don’t feel safe to do box jump over, replace it with box step over.
Challenge: Try to complete your training below 20 minutes.
Tips: Get an object that can serve as an external weight (a dumbbell, a kettlebell, a demijohn, a backpack with books or another object that does not exceed 15-20kg and that you can hold only with one hand) for the dumbbell thrusters and a sturdy wooden box or a wide, stable bench for the box jump over. Don’t forget a towel for exercise on the floor and a stopwatch to monitor your time.
Explanation and demonstration of the exercises:
BOX JUMP OVER (JUMPS ON THE BOX)
Box jump over is a more advanced level variant of simple box jumps and, unlike these, do not require full body extension when you are on top of the box. It turns out to be a faster, more explosive and more efficient exercise, in terms of cardiovascular conditioning and muscle endurance, as the leg muscles are under tension longer.
1. Stand facing the structure that will support you (preferably a wooden box), feet apart at hip width and at a comfortable distance of the structure;
2. To start the movement, slightly bend the knees, project the hips and arms back and activate the muscles to create tension;
3. In this position, push the floor with your feet, explosively, to propel yourself over the box; ensures that you jump with both feet at the same time;
4. Absorbs the impact with the glutes and hamstrings, landing softly with both feet side by side on top of the box, in partial squat, with straight back and high chest; the knees should be aligned with the balls of the feet;
5. Still in the partial squat position, slightly lift one foot while doing a full rotation of your body with the help of the foot that remains supported on the box, preferably only with the tip; the free foot starts the descent to the ground, on the opposite side, followed by the foot supported on the box; this way you will immediately stand in front of the box and ready to start the next jump.
ONE ARM DUMBBELL THRUSTER (UNILATERAL ARREST)
Thrusters are an exercise that conditions the body in its entirety, recruiting all the main muscles of the legs, core and shoulders. As a result, there are strength gains in the quadriceps, glutes, hamstrings, shoulders and triceps, in addition to improvements in cardiorespiratory fitness. There are variants of this exercise, performed with a dumbbell or kettlebell, which add the advantage of unilateral work to reduce muscle asymmetries and develop balance.
1. Stand with your legs shoulder-width apart and hold the external weight with your right hand, supporting it on the shoulder on the same side; make sure your elbow is pointing down and slightly forward; keeps the left arm away from the body;
2. Activates the core and starts the squat movement, projecting the hip back and down, and descending until the buttocks pass the knee line ; during the squat the knees must always be aligned with the tips of the feet; keep your back straight and your elbows high, preventing them from resting on your legs;
3. From this position; presses the heels and the outer part of the feet against the floor, raises the elbow well and explodes quickly with the help of the legs and hips, until you are back on your feet;
4. When the hips are almost in line with the rest of the body, and without any pause, contract the glutes quickly, press the heels further on the floor and project the weight above the head, taking advantage of acceleration; the movement must be continuous and fluid;
5. The movement ends with the arm fully extended above the head and beside the ears;
6. then slowly lower the weight back to the shoulder and repeat the movement, always continuously; completing the reps, shifts the weight to the left arm.
SIDE BURPEES (SIDE BURPEES)
The side burpees are an alternative to conventional burpees, which allows a faster execution, since it does not require the complete extension of the basin in the transition between repetitions. At the side burpees, at the end of the classic burpee movement, a two-foot side jump over an obstacle on the floor is added, which makes them more challenging and functional. They are also a full-body movement that combines cardiovascular work, strength and coordination.
1. Place the dumbbell (or another object you are using as an external weight) on the floor and position yourself on one side, standing and parallel to it;
2. Do a burpee (see description above) parallel to the dumbbell but, on returning to the vertical position, instead of doing a full extension of the body jumping towards the ceiling, jump to the other side of the dumbbell in a semi-squat position and with both feet at the same time; the feet must also land on the other side at the same time;
3. Also land in a semi-squat position and immediately start the next burpee on that side of the dumbbell; at the last burpee you should always end with the jump to the other side of the dumbbell for the repetition to be valid.
Final Message
Training at home requires the same care and the same attention, or even more, regarding the correct execution of the movements, especially the most complex ones, since you are not supervised. Even if you are a more advanced athlete, never neglect the technique due to the speed, just to improve your score.
If you have training experience, you know that you should always warm up properly and focused on the muscle groups you will be working on next. It also favors stretching, before and after training, so that the muscles can work at their greatest contraction range (optimizing your performance), to minimize the risk of contractures and to speed up recovery after training.
Don’t forget that, in addition to your training schedule, you should maintain a varied and balanced diet, maintain adequate hydration and sleep at least 7-8 hours a night.
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