Do not lose your way during the holidays with this 20 circuit minutes

{wbamp-meta name=”image” url=”images/stories/noticias_08/perde-forma-vacaciones.jpeg” width=”300″ height=”150″}

Whatever your vacation plan (beach, mountain, town, etc.) we propose a simple circuit that you can do wherever you go so that your physical condition is not excessively damaged those days

The key of the circuit lies in combining strength exercises with other aerobic exercises, so that we will be working both capacities at the same time and in just 20 minutes:

Jumping Jack

Circuit 1 Jumping JackCircuit 1 Jumping Jack

It consists of opening and closing legs and arms simultaneously through a small jump. Keep your abdomen activated and perform the jumps without supporting the heel to cushion the impact.

Forearm-hand iron

Circuit 2 Forearm Iron - Hand

Start the exercise in the ironing position by supporting the forearms, consecutively supporting the hands to finish in the iron position with the hands as a support.

Burpee

BurpeeBurpee

BurpeeBurpee

You must join several movements consecutively to perform this exercise: vertical jump, squat to the floor, extension of legs backward simultaneously, arm flexion. To resume the initial position, you shrink both legs at the same time, you squat and go back to doing a vertical jump.

Side plate

Side Plank

Support the side of the foot and one of your forearms on the ground. Keep your hips raised so that a diagonal is drawn from your feet to your shoulder.

skipping

skipping

At the site, standing, he performs alternative elevations of the knees up to the height of the hip, coordinating the movement with the arms as if imitating the gesture of running.

Side plate with rotation

Rotating Side Plank

In the side plate position, stretch the free arm upwards and then make a forward turn as if you wanted to hug the abdomen area.

Squat with jump

Jump SquatJump Squat

Flex your knees to perform a squat and when you get down perform a vertical jump. Remember to cushion your falls with the front of the foot and keep the abdomen activated.

Pushups

Pushups

Place your hands shoulder-width or slightly wider, bend your arms so that your whole body descends to the floor as if it were a board from the shoulders to the legs.

The ideal way to perform the circuit is to keep 30 seconds each exercise and repeat everything between 3 and 4 times. You can adapt it according to your fitness, starting with 20 seconds and two laps in the circuit and progressing even up to holding 1 minutes each exercise. The rhythm of the repetitions should be the one that allows you to hold the established time without pause.

Now you have no excuse to take 30 minutes anywhere and stay fit during summer trips!

Photos: Nacho Jiménez Triathlon coach

 

Laura García Cervantes

Dra. Science of Physical Activity and Sport

Technical Director Club Trikatlón Tres Cantos

Triathlon and Swimming Senior Trainer

Paratriathlon Specialist Trainer

There are no previous results.

Related publications

Button back to top