Looking for an intensive training routine that fits into your busy schedule? Do not look any further! Trainer Jesús Carlos Carlos has designed an 18-minute routine that will help you improve your strength, endurance and fitness, all using only your own body weight and based on the latest fitness trends.
Routine Details:
This 18-minute routine is made up of 12 effective exercises, each designed to work different muscle groups and keep your heart pumping.
Here is the list of exercises: 1 Goblet Squat: Strengthens the muscles of the legs and glutes, improving stability and power in the lower body.
2 1-arm Femoral: Develops strength in the posterior thigh muscles, improving hip and knee stability.
3 Standing 1-arm biceps curl: Strengthens the biceps muscles, improving strength and muscle tone in the arms.
4 Concentrated 1-arm biceps curl: Isolates and strengthens the biceps muscle, improving definition and tone in the arms.
5 Seated Flutter Kick: Works the muscles in the back of the thighs and glutes, improving leg strength and definition.
6 Standing One-Arm Skull Crackers: Strengthens the triceps muscles, helping to tone and define the back of the arms.
7 Butt lift with active pause: Improves strength and muscle tone in the glutes, helping to improve hip stability and posture.
8 American Swing: Works the muscles of the legs, glutes and shoulders, improving power and muscular endurance.
9 Lifting legs together with upper support: Strengthens the abdominal and core muscles, improving stability and strength in the central part of the body.
10 Lying Femoral: Strengthens the posterior muscles of the thigh, improving hip and knee stability.
11 Calf Raise: Strengthens the calf muscles, helping to improve ankle stability and strength in the feet.
12 Chair dips: Work the triceps and chest muscles, improving strength and definition in the upper body.
Timer for this routine:
Instructions:
To get the most out of this intensive routine, be sure to spend 60 seconds on each exercise, followed by 30 seconds of rest. Additionally, it includes a 5-minute warm-up before starting the routine and 5 minutes of static stretching at the end to maximize benefits and prevent injuries.
Get ready for the Challenge!
With this 18-minute routine, there are no excuses not to exercise. Make the most of your time and challenge your body with this intensive routine designed to boost your fitness results!
Don't forget the Timer!
Remember to use a timer to maintain the rhythm and ensure precision in exercise and rest times. You can find a suitable timer on our YouTube channel, where you can also follow guided training videos.
Each exercise has been selected not only for its individual effectiveness, but also for how they complement each other, ensuring a comprehensive workout that addresses both muscular strength and cardiovascular endurance.