As many of you know I like to make sports and I've been doing this activity for almost all my life. Because of this people asked me for routines to start making exercise. That's why after a long time of thinking i decided to make this routine for newbies and start a healthy way of living.
This routine can be done in your house and the equipment that you need is very basic, you need the following:
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| A pair of exercise bands |
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| A yoga mat |
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| Some weght to lift like 1,2,4 or 6 kgs |
Sports clothes and shoes
This routine is intended to be done three times per week and you should alternate the days from one training to another. The time that you'll invest should be 30 to 50 minutes every day and this is the recomended time to make excercise according to doctors.
The results of this routine, if you are disciplined enough and do the exercises with the proper technique, should start to be visible after one or two months of making this routine. Also is recomented to keep this routine for three or four months and after that change the routine to a more advanced one to keep having good results.
Finally is important to know that you also need to have a balanced food habits, drink water if you feel thirsty, stop making exercise if you feel dizzy or you have any kind of physical trouble. If you have complications of any kind is recomended to visit a doctor for an specialized point of view.
This excercises are intended to improve your quality of life, increase your physical strenght and security in yourself. If you experience the contrary effects I would suggest to stop the excercises and ask for professional assistance.
After this well here is the routine and I hope you like it:
1. Day 1 Lower body section (Legs & Glutes):
Bodyweight Squats, 4 series 15 repetitions , example click here
Bodyweight Walking Lunge , 4 series 15 repetitions, example click here
Hip Extension with bands, 4 series 15 repetitions, example click here
Butt lift (bridge), 4 series 15 repetitions, example click here
Donkey Calf Raises, 4 series 25 repetitions, example click here
2. Day 2 Upper part of the body (Chest, Shoulders, Biceps & Triceps)
Push-ups, 4 series 15 repetitions, example click here
Lateral Raise - with bands, 4 series 15 repetitions, example click here
Dumbbell bicep curl - 4 series 15 repetitions, example click here
Bench dips, 4 series 15 repetitions, example click here
3. Daily:
Air bikes, 4 series 15 repetitions, example click here
Leg pull-in, 4 series 15 repetitions, example click here
Finally, before and after your excersises remember to stretch for 5 minutes to warm up and relax muscles.
Note: The links and photos are taken from an specialized website for bodybuliders called http://www.bodybuilding.com/ , personally i think is a very complete site and can bring a detailed explanation of how to do the excercises.
Luis O
