A fundamental part of feeling and looking good is exercising, that's why at SoyMacho we did this routine with the InstaFit specialists.
This challenge lasts for 21 days and during this time you will work the main muscle groups: arms, torso, legs, glutes, abdomen and you will do cardio. Tell us how it went using the hashtag #SoyInstaFit.
If you want more complete routines, download the complete program by entering here.
Are you ready? Let's go
Remember that it is very important that you take good care of the technique, not only so that you do not hurt yourself, but also so that you work each muscle well.
You will work as follows:
Monday, Wednesday - arms and torso
Tuesday and Friday - legs and buttocks
Thursday and Saturday - abdomen and cardio
It is very important that you rest one day, this time we will rest on Sunday. You will do at least 3 circuits each day. If you are advanced, you can do 5 circuits.
arms and torso
Plank up and down: Start in the normal plank position supported by the forearm, move to the push-up position. Again return your elbows to the ground. Repeat 8 times. Contract your abdomen and keep your back straight.
Burpees: This exercise works every part of your body, and you can do it as advanced as you want. In this challenge, we will burpee only up to plank position without going down to pushup. However, if you want to kick it up a notch, check out how to do burpees here. Do 5 reps.
Diamond push-up: In push-up position, place your hands together, joining both index fingers and thumbs just below the trunk, perform a push-up taking care not to bend your back and maintain a straight posture. Do 10 reps.
See all arm exercises here.
Core and Cardio
Scissor crunches: Begin lying down on a flat surface. contract the abdomen and stretch both legs to the ceiling. For beginners, you can just hold this position. For this challenge we will do scissors, stretching both legs taking one up and the other down until they cross. Watch the scissors crunch video here. Do 10 repetitions.
Abdominal cradles: Start lying on your back. Round your back and stretch your arms and legs. Start rocking on your back, feeling the work in your abdomen. See how to make belly cradles. Do 10 repetitions.
Jumping Jacks: Stand up straight with your feet together and arms by your sides. Bend your knees and you will take a small jump opening your legs beyond shoulder height and then with another jump we close them again. When we open our legs our arms go over our head and when we close our feet they return to our sides. Complete 9 repetitions.
Jump rope: Simulate that you are going to jump a rope. The jumps have to be with the legs totally together and not very high jumps. At the same time move your arms in a circular motion. Do 30 jumps.
See more exercises to work abdomen here.
legs and buttocks
Squats: Here the conscious movement you have to do is to bend your knees until you reach 90º, the squat must be deep (take care that your knees do not exceed the tips of the feet). Feel the work in the area behind the thighs and in the buttocks. Do 8 repetitions.
Open squats or high squats: Open your hips and bend your knees to 90º. Go down and up putting resistance. Make sure your knees are just above your heels. Contract abdomen and buttocks. If you think it's necessary, warm up the groin before you start. Do 10 repetitions.
Lunges: This is one of my favorite leg exercises, as you work one leg at a time. Both of your knees should be bent, one forward and the other back almost to the ground. Here you should feel the work in both thighs. Take care that your back is in a straight position and do not pass the weight forward. Put resistance when going up and down. Do 6 repetitions on each side.
Raise and lower heels: This is one of the leg exercises that works the calves. As you go up and down, you should squeeze from your knees to your buttocks, as if your legs were glued together. Raise and lower heels as high as you can, feel the work throughout the leg, especially the calf. Do 10 repetitions.
See more leg toning exercises here.
Remember that if you want to have a more personalized exercise plan to take everywhere, you can download the new InstaFit Workouts app.