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The good thing about fitness routines It is enough to get used to them and follow them regularly to start noticing results quite soon. Today we want to give you a routine designed for training level.

Fitness routines to always be in shape

You will see that it is very easy to get used to this training, and It won’t take long for you to notice results..

Monday and Thursday, torso day

We are going to focus the upper body exercises on Monday and Thursday. This involves three basic muscle groups: back, chest and shoulder. And, of course, the arm will also be worked directly or indirectly.

• bench press: 4 sets of between 8 and 12 repetitions. We can start by lifting only the bar and adding weight as we adapt our muscles to the demand.

• military press: 4 sets of between 8 and 12 repetitions. The same as in the previous case. If we do not master the technique, it may be advisable to use the machine to guide the movement.

• Pulley crossing on the chest. A very complete chest exercise in which we will work all your muscle fibers. You can do 4 sets of about 10 repetitions, with the weight you are most comfortable with.

• Closed paddle. By looking for a machine that works the middle and lower back, or also on the pulleys themselves, you can do this complete exercise. Again, 4 sets of between 8 and 12 repetitions.

• Lateral raises. With 4 series of 12 repetitions we will work the shoulder intensely. Use dumbbells and choose a weight where you feel work but without forcing.

This could be a basic block of work. Then we will see how you can increase the intensity as you improve.

Tuesday and Friday, leg work

Let’s now see how you can work the lower body.

• squats. This is the most basic and most complete exercise. Use a weight on the bar and raise it. The ideal is to do 4 sets of 8 repetitions.

• dead weight. Or, if that’s more comfortable for you, Romanian deadlifts. As in the previous case, a routine of 4 sets and 8 repetitions is more than adequate.

• Weighted lunge. You can grab dumbbells or kettlebells, whichever you prefer. Here a way of working it that is more original is by choosing distances to travel. For example: 10 meters. Repeat that journey several times.

• leg extension. This is one of the best-known machines in gyms. Use a frequency of 4 series and up to 12 repetitions in each of them. You will see how you can increase the size and strength of your quadriceps.

• leg press. Finally, you can finish with this press to work the entire leg. Do 4 sets with 10 repetitions and add intensity with more weight or cutting rest times.

Wednesday, cardio day

It is very important to rest to repair the muscle and facilitate its growth. However, you can do active rest. We must not forget cardiovascular exercise, since this will be essential. for your immune system and your general health.

Therefore, on Wednesday you can do half an hour of jogging. It is a good habit to gain some resistance and to work the abdominal area a little. You’ll see that it won’t take you too much effort.

How to adapt fitness routines to your level

The previous routine can be for both an expert and a beginner, it only depends on the intensity you want to give to each exercise. By intensity we understand the following:

• exercise difficulty. Any exercise can be complicated. Jumping can be added to the squat, pull-ups can be explosive, etc.

• Weight used. The more weight, the more stimulus.

• Tension in the muscle. The more space an exercise is done, the greater the tension.

• Break time. The less rest, the greater the sacrifice and the more work is done.

So, if you want to raise the bar a little bit, all you have to do is add analytical exercises (biceps curl, calf extension…) and Add weight and intensity to your training.. You’ll see that this way you can train your whole life.

What do you think of these? fitness routines? Remember that if you want to get in shape, there is nothing like working with professionals, like those on our team. Contact us!