The most effective exercises using just your body weight –

With the pandemic and the closure of gyms and studios, training at home has become a routine. Many adapted the sessions and started to practice classes online so you don’t put the movement aside – and relieve stress.

The amateur athlete and digital influencer Marcela Nardez is a good example. With the help of her personal trainer Fabiano Gualano, who is a physical education professional, she has come to love home workouts, especially those involving bodyweight exercises only.

“I’ve been doing physical activities since I was 20, so it’s almost impossible to stand still, even for a simple walk. I really like sessions that can be done at home because in times of rush, I manage to get by and not leave the workout aside, ”she says.

The staff already gives some tips. “Choose exercises that are easy to perform and according to your fitness and skill level. low skipping, jumping jacks It is frontal kick alternating are cool moves for those who are starting out, as they move the whole body and increase the heart rate.”

Check out a bodyweight exercise workout to do at home:

Heating

Do 4 sets of 1 minute (no break).

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Low skipping: imitate running in place without lifting your knees too high. The pace can be slow or fast — it varies according to your conditioning.

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Jumping Jack: open and close arms and legs with littlein high-speed jumps.

– (The Lazy Artist Gallery/Pexels)

Alternating front kick: make alternating kicking movements with your legs. Raise your feet to hip height.

Lower members

Do 4 sets of 20 reps with 30 seconds of rest between sets.

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Alternating lunge: Place one leg in front of the other and bend your knees until they form 90 degree angles. Return to the starting position, switch legs and repeat.

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Bulgarian squat: place one foot on a high support (it can be a bench or a step), leaving the other leg in front. Bend the knee of that leg so that it forms a 90 degree angle. When completing the repetitions, repeat the movement with the other side.

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Squat: perform the squat movement, flexing the knee, and return.

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Pelvic lift: lying on your back, raise your hips as much as possible. Return to the starting position and repeat the movement.

Upper limbs

Do 4 sets of 12 reps with 30 seconds of rest between sets.

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Push ups: Get into a high plank position and place your feet or knees on the ground. Perform elbow flexion until the chest almost touches the ground. Extend your arm back to the starting position.

– (Luciano Munhoz/Luciano Munhoz)

Bench Triceps: with your hands on the bench and your back to it, position your torso slightly forward. Perform elbow flexion until it forms a 90 degree angle and return.

core

Do 4 sets of 20 reps with 30 seconds of rest between sets.

– (Li Sun, Pexels/Handout)

Straight Plank: on the floor or mat, get into a plank position for one minute.

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Abdominal rower: lying on your back, extend your arms and legs. Then flex your torso until you can hug your knees. Then, return to the starting position.

– (Lu Cristhovam/)

Combined abs: Lie on your back and with your arms and legs stretched out to the sides, flex your knees simultaneously and bring them towards your elbow.