The singer Jennifer Lopez and his partner, former player of professional baseball Álex Rodríguezhave not left the exercise during the quarantine.
It is evident that the interpreter of “On The Floor” has managed to retain its physical working hard, and leading a balanced diet.
Fortunately, she and her partner share a passion for exercise, and as has been evidenced in social networks, train every day, with a routine of brief but extreme.
In this context, Rodriguez shared on your Youtube channel, a part of the sequence of exercises performed with your family during this quarantine.
“Training at home with Jennifer and the children”commented on the intense and structured routine that it only lasts 20 minutes.
“You could try these exercises at home, even if you do not have this equipment. You can use cans of canned food, detergent, anything in place of weights!”, adds in the clip, encouraging their followers.
It is a HIIT (High Intensity Interval Training) or training in intervals of high intensity, which is one of the most effective ways to improve endurance and burn fat.
Basically, it consists in mix short periods of time of a cardiovascular workout very intensewith other of a moderate intensity or low.
As described by Rodríguez in the video, the training it starts with a 400-meter race. Obviously, if you don’t have a yard as large as that of the singer, you can do trot static for a minute.
In this way, begin with the first exercise, which consists in do 15 ketllebell (kettlebell). If you do not have this element, remember that you can replace it with another similar.
To do so, you should separate the feet to shoulder height, bend your knees in position of squat and swinging with the weight. Raise the arms up to chest height and lower it, to pass it between the legs, explains the magazine Womens Health.
The following exercise is to make 15 push-ups (plank). You should start by putting the knees and the tips of the feet on the ground. Also, place the hands at shoulder-width apartand look at the front.
When you’ve stabilized, bend the arms until the chest rub the ground. After you return to the starting position, and repeat.
The third exercise, is a series of 15 over-shoulders with dumbbells. If you do not have at home, you can use any type of element that has a similar weight.
Start raising the arms until they are fully stretched. Remember to keep the abdomen tight to avoid back injury, according to motto magazine GQ.
The last exercise is to make 15 bent-over row. You have to put in position of half squat with arms stretched down, held the dumbbells.
Then raises the load to the chest, keeping the arms close to the body and with a straight back.
Remember that the full training consists of three series, in which you’ll have to repeat the five exercises.
Check out the complete routine below: