Training at home becomes an art. Discover a complete exercise routine for women, without equipment. Transform your space into a studio and awaken your vitality with these simple and effective movements.
Daily duration: Approximately 20 minutes
1. Squats – Strong Foundation:
Start with squats to sculpt your legs and glutes. Bend your knees as if you were sitting, then return to the starting position. 15 repetitions.
2. Half Folds – Leg Harmony:
Accentuate the toning of the legs with demi-plies. Gently bend your knees, rise halfway up, then come back down. 3 sets of 12.
3. Toned Pumps – Sculpt the Top:
Incorporate push-ups to work your arms, chest and abdominals. For variety, alternate between standard push-ups and incline push-ups. 3 sets of 10 each.
4. Dynamic Lunges – Fine Balance:
Tone legs and perfect balance with dynamic lunges. Step forward with one leg, bend the opposite knee toward the floor, then alternate. 3 sets of 15.
5. Warrior Position - Feminine Power:
Strengthen the legs and core with the warrior pose. Bend one leg to 90 degrees, keep the other straight behind you, then switch sides. 2 sets of 10 on each side.
6. Active Jumps - Stimulating Cardio:
Introduce jumping jacks for a cardiovascular boost. Alternate between small jumps and larger jumps. 3 sets of 20.
7. Plank – Solid Core:
Finish with a plank to strengthen the core. Hold the position for 30 seconds to 1 minute, making sure to keep the body aligned.
Ideal in the morning when you wake up or at the end of the evening to stimulate or relax your energy.
This complete workout routine, lasting approximately 20 minutes daily, offers a balanced session, targeting all muscle groups. Spend the necessary time on each exercise, with an emphasis on form. Adopt this daily sequence to sculpt your figure and boost your energy, all from the comfort of your home.