If you're getting ready to recover fitness, a full-body workout is the best to start with. Here we are proposing a 20-minute routine of workout for the full body!
After more than 50 days locked up at home, going out for physical activity or exercises to the outdoors is one of the relief measures approved by the government. After so many weeks trying to figure out how to stay active in our living room, we finally go out to train. Practicing physical activity on the street can be much more than running or cycling. It is time to regain fitness from less to more, with a routine that combines cardiovascular and aerobic exercises with strength and toning exercises.
Throughout these weeks of quarantine, many people have continued to get in shape with different YouTube charts or videos. These routines are not usually as intense as the ones we usually do in the gym. Before starting any activity on the street, it is essential to spend a few minutes stretching muscles and joints. The body will be prepared by this exercise that also prevent injuries. Find a clean area with benches and grass, if possible, to facilitate execution of the exercises.
Gradual jogging: Let's start with 15 minutes of running at a medium-low intensity. Adapt the rhythm to your fitness.
Step-Up: We can stand in front of a bench, with our legs apart and our feet parallel. Climb one foot over the bench and, with the core activated, we can raise the rest of the body. Next, we can go down slowly and perform the same movement with the opposite leg for 60 seconds.
Jump squats: Place your fingers on the back of your head and push your elbows back. With our feet shoulder-width apart, we descend into a dumpy position. We forcefully push our hips upwards, jumping as high as we can. Additionally, we will make sure to propel ourselves with our heels. We should repeat the exercise for 60 seconds.
Hip Thrust: This exercise is good for health too. Supporting the back on a bench and raising the hip for 60 seconds for twice is better. Besides, we can hold the position for a few seconds and go down slowly. If we want to add intensity to the exercise, we can do it with one leg.
Chest bottoms with knees: We place ourselves on the floor on our knees, with our hands a little more than shoulder-width apart. Contracting the trunk and hardening legs, we can slope, flexing the arms until the chest almost touches the ground. Then we go up and repeat the movement for 60 seconds.
Strides: With the feet shoulder-width apart, we stride forward with one leg, lowering the knee to the ground. Use your forward leg to push yourself back and return to the starting position. We should perform the same movement with the opposite leg and do the exercise for 60 seconds for our health improvement.
Jumping Jack: With a little jump, we extend our legs while bringing our hands above head until they are almost touching. We do this exercise for 60 seconds in a row.