Hey happy Saturday! I wanted to share with you this last week’s routine that I have been loving, and doing with my for ever trainer in BA “Cote” Jose M Marin. He’s very smart and doesn’t let me get bored inside the gym. Also don’t forget to check out my Latina Playlist on the link further down [gym without music is like pasta without parmesan cheese!]
I thought this one was suitable for Beginner/Intermediate levels. It will take a little over an hour of your day, and it will get your ass (pardon my french) on your neck, arms trimmed, and it engages the core so deep, that those transverse abs will be on fire!! It won’t build up muscle but it will strengthen them. I suggest to do it in series of 3 and in between them get 5 minutes of treadmill/or outdoor run if you prefer, at a 50%. this way you’ll wash lactic acid from the muscles. and finish with a 15 minute jog and stretching is key too.
Ideally I’d like to work on this 2-3 times a week, and maybe go for a run 1 time for 3 to 4 miles (5 or 6K) or take a pilates class for stretching and core. It really helped me. I have diastase recti on my abs due to giving birth. nothing will bring them back together ( unless I under go surgery, which I don’t want to) But i know I am because feel stronger on my core and thats the whole point – its on how you feel!
Here is my advice: Be consistent. Set short goals (like don’t try to master it on the first day) and enjoy what you are doing
*Oh, and for this routine some equipment is required.*
* Remember to always ask your medical practitioner if its ok for you to do this type of exercises.
Here is the drill:
[I’VE BEEN WORKING OUT TO THIS PLAYLIST -LATELY OBSESSED WITH REGGAETON!]
Warm up for 10 minutes on still bike
This routine consists in 3 series of these exercises 1-2-3 then a 2 min run and then 4-5 (if you want to push buttons go to 10 reps up to 12)
1. 8 reps then rest 30″ 8 reps on the other side
2. 8 rep rest 40″ 8 reps on the other side
3. 8 rep rest 30″
2 ‘ on the tread on treadmill or outdoor (I’m more outdoorsy) @ your 50%
4. 4 jumps rest 30″
5. 8 reps rest 40″
15’ jog here you must think about all your milestones, achieved here, relax your legs, slow down ot should feel like a light run. Its a reward to having worked out!
stretching muscles that have been worked out is as important as the workout it self. you’ll prevent injuries and also you relax your mind.
so you should consider stretching chest, hamstrings, cuads, arms. take your time
This workout on 8 reps + stretch took me 75 minutes.
I’VE BEEN WORKING OUT TO THIS PLAYLIST -LATELY OBESSED WITH REGGAETON!
Next and very important is to look up to the sky and thank god you are alive and energized! And ready to have an amazing day
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