The January slope is very wicked. In part, because it puts you in touch with the harsh reality and makes you realize that your promises and goals are not as easy to achieve as you imagined in the New Year. Because of laziness, your fantastic plan to lose weight is failing. If it’s any consolation, acknowledging it is the first step. Above all, because now that you know what is preventing you from losing weight, you can develop a strategy to find solutions.
The best thing you can do is rethink your purposes and minimize the risk situations you may have. For example, if you consider that your main problem in burning calories is that you are too lazy to go to the gym, you will have to find more practical alternatives. In this case, the ideal would be to look for a routine that you could do at home every day, that is quick and easy, that does not require any additional equipment, and with which you can work your entire body.
We are committed to helping you. For this reason, we bring you a complete circuit that you can do at home and that will only take 10 minutes to finish. Remember that if you want to show off a great body in summer, it is now when you have to start working. Ready?
1. Step Up & Chest Pull on the Couch
You work: Hamstrings, glutes, quads, back and arms.
Stand just in front of and face your sofa while maintaining a long, rigid posture. Then, raise your right foot and rest it on the cushion of the sofa. In your hands, you must hold a horizontal bar keeping it at the same height as your shoulders and with your arms completely rigid trying to move the bar as far away from you. Then put both feet on the sofa and stand up. As you do this movement, you should bend your elbows to bring the bar closer to your chest. The objective is to achieve a right angle between the forearm and the upper arm. That counts as one rep, so you’ll need to do 8 reps per leg.
2. Declined plank with shoulder touch
You work: Pectorals, core, back and hip.
Start with both feet together on the couch or chair. With the upper trunk, you must maintain a position as for push- ups, resting the palms of your hands on the ground. Try to make the distance between both hands slightly greater than the width of your shoulders. Keeping your body totally rigid, lift your right hand off the ground and touch your left shoulder. Then put it back down on the ground. Do the same with your left hand. That counts as one repetition, you will need to do 8 repetitions.
3. Iron climber
You work: abs, obliques, chest, shoulder and lats.
As with the previous exercise, you have to start with both feet together on the sofa or a chair. The hands should also be the same as before, resting on the ground and with a distance slightly greater than the width of your shoulders. Keeping your body completely rigid and without tilting your hips forward or backward, bring your left knee up towards your chest and then return to the original position. Do the same with the right knee. That counts as one repetition, you should do 16 (8 with each knee).
4. One leg squat
You work: quadriceps, glutes, twins and core.
Stand directly in front of your sofa with your back to it. Move your left leg forward trying to keep it completely rigid without bending the knee and with the foot pointing towards the ceiling. Now, you will have to bend the right knee as if you were doing a squat. The goal is to be able to bend it so much that you end up sitting on the sofa. Keep in mind that, throughout the exercise, the left leg must remain completely rigid and with the foot pointing towards the ceiling. When you manage to sit up, return to the original position. That counts as one rep, so you’ll need to do 10 reps per leg.
