EXERCISE ROUTINE

Hi everybody! Today I will show you some exercises to do at home, these are very easy exercises, everybody can do it. All that you need is a carpet or if you have a gym work mat it’s perfect, but isn’t necessary.

So, we start with the stretching part, here we warm up the muscle and we prepare the body for the exercise. We will do some stretchings;

• We start with the arms and shoulders doing these exercises:

1. Do this for 30 seconds on each arm.












2. With this the same, 30 sec on each arm.

3. And with this 30 seconds too.

• Now we can continue with the legs:

1. Do this stretching for 45 sec. 

2. And for this we start in a leg and we go to the other leg, and do it 10 times. 

So, when we finish with the relax stretchings we continue with the part of exercises:

1. Squats: Starts with 15 and the next day 5 more, and 5 more the next... The feet need more distance than you see in the picture.

2. Spaceman steps: The knee can’t touch the floor. You need do it while you are walking.

3. Glutes exercises: do it for 10 times on each leg.

4. Pushups: Do 10 for starting.

5. Lateral abdomens and obliques: Do it 10 times for each leg.

6. The plate: It's like a pushups but you don't move. Try to stand for 30sec and the next day boost the time.

7. Legs abdominals: the legs never can’t touch the floor. Do it 10 times, and the next day boost the times.

8. The typical: Do it 20 times, and the next day boost the times.

9. And the abductors:Do it 15 times on each leg.

And finally we can run, cycling, skating… for 15-20 minutes or more. If you have a machine at home, perfect, you can use it.