An exercise table to do at home or anywhere else you go on vacation will allow you not to lose physical condition. To carry out the routine that we propose today, you do not need any type of material, so getting in shape on vacation can be a feasible and successful task.
Exercises for routine
Inverted table row
The inverted row is one of the best exercises you can do to work your entire back. This horizontal pulling motion is a fantastic tool for gaining strength and size in your back muscles.
In rowing the muscles of the back are mainly worked, such as latissimus dorsi and teres major ; but, when performing the movement, it is inevitable that the biceps is involved in it, as well as the stabilizing muscles.
To do it correctly, follow the instructions below:
- Lie under a table.
- Run your hands over the surface and hold onto the edge of the table.
- The heels are resting on the floor and your gluteus should be kept tight and the abdomen contracted at all times.
- Perform a pull that makes you rise and bring your chest to the table.
- Perform the descending phase controlling the movement.
Hip bridge
The hip bridge, also known as the lumbar bridge, is one of the simplest and most effective exercises to do to work your lower back. It is a basic exercise that can be used for any level and that can be varied to add different intensities.
To do it:
- Lie down on a mat on the floor.
- Support your heels and gather your legs.
- Raise your glutes and lift your hips off the floor as far as you can, keeping your scapulae flat on the floor.
Squat
The squat is a very complete and multi-joint exercise that involves practically most of the muscles of the body, and also favors cardiovascular functioning.
The work is concentrated on the lower body and the most requested muscles are the quadriceps , glutes and hamstrings .
Squat technique:
- Straight back and neutral spine.
- Feet shoulder-width apart.
- Look straight ahead and don’t round your back .
- Lower your glutes by bending your knees and lowering your hips.
- Perform a leg extension while exhaling the inhaled air as you begin the descent of the body.
Iron
The plank is a great exercise to work the middle or core zone safely. It is an isometric movement, in which your muscles are trained without receiving any type of flexion or extension, thus eliminating the shear forces that can wear down your intervertebral discs.
To perform an isometric plank correctly :
- The forearms are placed on the ground and the elbows are below the shoulders.
- The legs are stretched, supporting the tips of the feet.
- Raise your knees off the ground and maintain a horizontal position between your torso and the ground line.
- Hold in that position for a couple of seconds.
Hip thrust
The Hip thrust, although it is not a very well known exercise, is considered one of the best exercises to develop the muscles of your buttocks, in addition to the back of the leg. That is why it should be present in your table of exercises to do at home.
This movement is performed with a hip thrust that activates most of the muscle fibers in your glutes, which differentiates it from other exercises such as the squat.
To do this you will need to use the sofa or bed where you should support your back:
- Sit on the floor with your shoulder blades (upper part of your back) resting on a bench.
- The feet are fixed to the ground and with the soles of the same.
- Perform a hip thrust that allows you to reach horizontal.
- Squeeze your glute into the highest position of the movement.
- Return to the starting position.
Side plank
The side plank is one of the most popular abdominal exercises and it will add strength to your core, essential if you want to achieve a good balance . Let’s not forget that a greater central force will allow more energy to be transmitted in the impulse of the jumps.
This exercise is highly recommended to work the lateral or oblique part of our body and, if you want to challenge your strength, you only have to raise one leg.
It is an isometric exercise that we can vary to add a different intensity. Some of the variations that we can add is to perform small hip elevations, in this way we will add a greater intensity to the exercise.
- Lie on your side on the floor or a mat.
- Place your forearm on the ground, drawing a 90 degree angle with your elbow.
- Lift your hips off the ground and support only your feet.
- Hold the position keeping your back stable and without rotating your shoulders forward.
- Shift to the opposite side to repeat the same procedure.
Plyometric lunges
Plyometric or jumping lunges are one of the best exercises to improve the strength and endurance of our legs . In addition, this exercise will help you increase caloric expenditure that will lead to a decrease in fat tissue.
To exercise safely:
- Grab two hand-held dumbbells or weights.
- Position the legs with a biacromial opening.
- Bring one leg forward, while bending your knee.
- The leg that is left behind should be bent in the same way.
- Jump hard while alternating leg positions.
Push-ups
Push-ups are the star exercise to gain muscle strength and size in the upper body . With this exercise you will develop all the muscles of your torso, but mainly the work will fall on your pectorals and triceps, the main muscles that generate the push for the execution of the exercise.
- Place yourself with your palms on the ground.
- The legs stretched out and supporting the tips of the feet.
- Your tight abdomen and your neutral spine.
- Bend your elbows and lower your pectoral to the ground.
- Do the elbow extension to move up to the starting position.
Banana crunch, an abdominal exercise that cannot be missing from your exercise table to do at home
A very demanding exercise for your abdomen that will help you strengthen and stabilize your core.
- Lie on your back on the mat.
- Raise your legs so that they are straight and your lumbar always in contact with the ground.
- Raise your head while squeezing the abdomen and the arms stretch them back, holding the isometric position of the abdomen .
- Centers the tension in the abdomen area and prevents the neck from being overloaded.
Exercise chart to do at home
If you are a novice in the world of fitness and have recently started training at home, we recommend that you do this training routine with compound exercises, where you will fully work the muscles of your entire body.
Ideally, you would do it three days a week , leaving a rest day between each of the training days.
| Training | Series | Repetitions |
| Push-ups | 4x | 12 |
| Inverted table row | 4x | 12 |
| Squat | 4x | twenty |
| Hip thrust | 4x | fifteen |
| Lumbar bridge | 3x | 12 |
| Plyometric lunges | 2x | twenty |
| Iron | 4x | 30 ″ |
| Side plank | 3x | 25 ″ each side |
| Banana cruch | 3x | 30 ″ |
Conclusions
Training at home on a regular basis will provide your body with numerous advantages, in addition, on a physical level you can look fat-free.
Try doing this exercise routine that we propose, adapting everything you need and adjusting the repetitions and breaks to your level of physical condition .
Don’t forget to eat before and after training.
