Home workout routines
Physical activity: you should maintain...
1. ROM (range of motion)
2. Muscle tone maintenance
3. Cardiovascular endurance
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Training guidelines
• We recommend 4 to 6 sessions per week
• Each session will consist of a warm-up, a muscle tone maintenance block and a cardiovascular
endurance block
• Each of the blocks can also be worked separately , however we recommend that if the objective is
to maintain shape, you should combine strength and resistance in the same session
• ROM sessions should be done isolated from muscle tone maintenance and cardiovascular
endurance, preferably as soon as you get up.
• You can do double sessions (one session in the morning and another in the afternoon with a
difference of at least 6 hours). In this case, focus the morning session to the cardiovascular
resistance block and the afternoon to the muscle tone maintenance block.
• As you will see, we propose different options according to the material available and your
possibilities. All the options are compatible with each other.
• Each of the blocks are presented in routines format, that increase their workload from 1 to 4, so
muscle tone maintenance routine 1 should always be combined with the cardiovascular endurance
routine 1
• Each routine should be performed twice in a row, so that when you have done them twice you move
on to the next one
ROM
Routine n°1 Routine n°2
Perform 3 series of 16 Hold each position 3 times 20-30”.
repetitions of each exercise. Controlling movement and
Controlling movement and breathe.
breathe.
3
ROM
Routine n°3 Routine n°4
Hold each position 3 times Hold each position 2 times 45-60”.
20-30”. Controlling movement and
Controlling movement and breathe.
breathe.
Warm up
Routine n°1 Routine n°2
Perform each exercise twice, Perform each exercise twice, 12-
12 reps. 16 reps.
Warm up
Routine n°3 Routine n°4
Do 3 laps of 8 repetitions Perform each exercise twice, 12
reps.
Muscle tone maintenance
Routine n°1
Option A- own weight: 4 laps of 8 repetitions without rest Option B- with elastic bands: 4 laps of 14 repetitions
Option C- with TRX: 4 laps of 15 repetitions Option D- with dumbbells: 4 laps of 10 repetitions
Muscle tone maintenance
Routine n°2
Option A- own weight: 3 laps of 12 repetitions without rest Option B- with elastic bands: 3 laps of 20 repetitions
Option C- with TRX: 3 laps of 20 repetitions Option D- with dumbbells: 3 laps of 16 repetitions
Muscle tone maintenance
Routine n°3
Option A- own weight: 4 laps of 6 repetitions without rest Option B- with elastic bands: 4 laps of 10 repetitions
Option C- with TRX: 4 laps of 12 repetitions Option D- with dumbbells: 3 laps of 16 repetitions
Muscle tone maintenance
Routine n°4
Option A- own weight: 3 laps of 10 repetitions without rest Option B- with elastic bands: 3 laps of 15 repetitions
Option C- with TRX: 3 laps of 16 repetitions Option D- with dumbbells: 3 laps of 20 repetitions
Cardiovascular endurance
Routine n°1
Cardiovascular endurance
Routine n°2
Cardiovascular endurance
Routine n°3
Cardiovascular endurance
Routine n°4
