influence of strength training As stated in the media and on his social networks, the calorie burn goes beyond the session itself. Personal trainer Miguel Angel Peinado.
According to experts, a well-designed routine can keep your metabolism active and promote fat loss even after you’ve finished exercising.
Therefore, Peinado has designed a routine designed specifically for those who want results without resorting to traditional cardio. 5 movements that move your whole body and enhances both strength and endurance.
Peinado claims that people who want to reduce body fat can benefit from a full-body routine with an emphasis on strength training.
According to experts, this is a routine for people who don’t like cardio but want to burn fat. Because these five strength exercises will rev up your metabolism and keep you burning calories long after your workout.
Squats with arm raises (20 reps x 4 sets)
he first practice It consists of variations of the kettlebell swing that are adapted to be performed with dumbbells.
This movement begins with your legs slightly wider than hip-width apart and your back straight.
Hold a dumbbell between your legs and begin doing push-ups, which are similar to squats. As you stand up, use your inertia to push the weight forward and upward to chain repetitions.
This exercise is distinguished by its ability to activate large muscle groups and increase calorie consumption.
Plank squat (12 times)
he second movement It blends squats with dynamic planks and incorporates specific biceps training.
With your legs apart and dumbbells in your hands, lower yourself into a squat. From that position, a complete bicep curl is performed.
Next, place the dumbbells on the floor and jump with your feet until you are in a plank position. Complete the cycle by returning to a squat and repeating bicep curls. This combination helps tone and strengthen multiple muscle groups at the same time.
Lateral lunge with shoulder press (20 reps x 4 sets)
he 3rd practice Use a single dumbbell to focus on mobility and strength. Hold your weight horizontally with both hands and spread your legs wide apart.
This move involves shifting your weight to one side, bending your legs and carrying the dumbbells over your head. After returning to the center, lower the weight to neck level and repeat the exercise to the opposite side. This movement pattern helps improve stability and shoulder work.
Back lunge with biceps curl
For the fourth exercise, continue with a dynamic reverse lunge combined with a bicep curl. Stand with your feet hip-width apart and hold a dumbbell in each hand. Step back and bend your legs until they are at a 90-degree angle.
Lift the dumbbells toward your shoulders during the descent to activate your biceps. As you return to the starting position, your arms return to your sides. This exercise not only improves your balance, but also strengthens your leg and arm muscles.
rebound squat and knee raise
he last practice This is a rebound and leg lift squat. Hold dumbbells horizontally with both hands and perform a deep squat.
Once you reach your maximum flexion point, there will be a small rebound before you stand up. When going up, raise one knee and point the dumbbell at your knee, alternating legs with each repetition.
This movement requires abdominal activation and adds strength to the leg movement.
To maximize your results, Miguel Angel Peinado recommends doing the entire sequence 3-4 rounds with 30 seconds of rest between each round.
“Such training not only reduces fat, but also improves strength and endurance,” said the personal trainer.
This proposal is increase musclestrengthens. arm Add intensity to your routine without relying on traditional cardio.
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