It is possible to do the whole body in less than 30 minutes and even observe the return on investment. Instructions for the trainer, for the sequence to do in the gym or at home.
Maintaining a routine requires effort and, above all, time. But now, between work and social interactions and sometimes, managing the kids, it’s clearly hard to find quality time to sweat it out at the gym or at home. Before easily throwing in the towel, Blanche, Fitness Park’s athletic trainer, shows us how to conduct a session that is as effective as it is fast. All in less than 30 minutes flat.
warm up well
When you want to go fast, the danger is in cutting corners. “Always set aside enough time to warm up the body for a few minutes, to prepare the muscles for the effort and avoid injuries,” warns the trainer. Before starting the session, the therapist recommends activating the arms, abdominal belt and legs on a cardio machine such as a rowing machine, elliptical or treadmill with moderate intensity for 5 minutes. At home, racing can immediately do the trick.
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leg pressure: Designed to work on the front and back of the legs, this machine also helps in sculpting the buttocks. Sit with your back flat on the bench, and put your feet on the platform, knees well aligned over the toes, and push up straight, without excessive pressure. Then bend your legs. Do 4 sets of 12 movements, breathing in for 30 seconds to 1 minute and 30 times between each set.
“For a load, we can start at 20 kg and gradually increase depending on the sessions. As with all bodybuilding machines, this weight is measured by the ability to perform repetitions and hold them up to the point of the limit, which is the 12th movement, where you should feel that you are going to struggle in repeating it behind you,” he tells the athletic trainer.
Alternative at home: squat; Your shoulders back, tighten your abdominal muscles and bend your pelvis slightly to send your buttocks back. Make sure to keep your body weight on your heels and stop before your knees cross your toes. Continue 12 times in 4 sets, taking breaks between each set.
slots: Standing with your legs together, first think about holding on well and keeping your back straight. Then take a big step forward with the right leg. We bend, go down, and then find the initial position. Then we continue with the left leg.
To make the exercise more complex, we add dumbbells, at least 4 kilograms for beginners. Repeat the movement twelve times for 4 sets. “In addition to moving the buttocks, this movement requires tying the abdominal girdle to maintain balance,” the trainer says.
Alternative at home: “We repeat the same exercise and if we don’t have any equipment, we can replace the dumbbells with one-liter bottles of water,” Blanche suggests.
Pull pulley: To target the arms and triceps, which are “passive” muscles that allow the elbow to be extended, working with a pulley is effective. Facing the machine, hold the handle (rope) with both hands. Glued elbows at the level of the ribs, we pull the arms down on the axis of the body, until we extend them, then return up.
Repeat ten times for 4 sets, with a minimum load of 5 kg. “If it’s done well, you’ll immediately feel it’s working on the back of the arm,” the athletic trainer notes.
Alternative at home: Dipping exercise. Stand with your back to a chair, table or sofa, bend your knees as if you were sitting in a vacuum, and place both hands on the edge of the furniture. Point your elbows well toward the back, bend them, and lower while blowing, and push back without the help of your legs while inhaling. Do four sets of 12 reps.
Bicep curls: If you want to work the arm size coherently, after you ask for the “back”, you will come to move the “front” with the same intensity. The basic exercise is the biceps exercise. Stand, arms along the body, palms towards the front, hands with dumbbells at least 4 kilograms, forearm bent toward the shoulders. Continue twelve times in a row and alternate the triceps for 4 sets.
Alternative at home: “We can perform the same movement, while still using water bottles,” the coach suggests. Another possible exercise is push-ups on the floor. In a horizontal position, on your knees or fingertips, back straight and elbows out, bend your arms and lower to the floor as you inhale, then slowly come back up as you exhale.
The last sheath
Board : This continuous contraction is the perfect exercise in the gym or at home to strengthen your abdominal muscles and improve posture. To do this, place your forearms on the floor in line with your shoulders and straighten your legs, keeping your feet wide apart to keep your back straight. If you are a beginner, hold this static position for 30 seconds before relaxing the muscles. Then repeat 3 times. “The goal, over time, is to be able to hold the position for longer, even if we fail,” the coach advises.
side panel: Complete the previous sequence with a plank in the side position, to make the bevel. To do this, stay for 30 seconds to 1 minute 30 on the right elbow, extend the legs on the same side, then do the same exercise on the left side.
To support this muscle building, a trainer advises alternating a 30-minute cardio session per week. Running, treadmill, escalator, rowing, bike or even a HIIT circuit… the options are many.
“You can perform 30 minutes at the same pace or try high-intensity interval training: one minute of intense effort, then one minute of recovery at a low speed, repeated for about ten minutes before returning to a normal pace.” Blanche explains.
At the same time, the coach insists on the importance of adding a little “sports touch” to everyday life. For example, go to the office by bike or get off the metro / bus stop before the usual stop and walk more. At work, one can also take stairs instead of an elevator or an escalator. “Together, these efforts represent an additional athletic session,” Blanche emphasizes. If you want quick results in both navigation and silhouette redefinition, the best way according to the coach is to reach a total of 2 hours of exercise per week.