impact Strength training The burning of calories goes beyond the session itself, as reported in the media and on social networks Personal trainer Miguel Angel Peinado.
According to the specialist, a well-designed routine can keep your metabolism active and promote fat loss even after you finish your workout.
Thus, Peinado has designed a routine specifically designed for those looking for results without resorting to traditional cardio-based exercises Five movements that work the entire body Enhancing both strength and endurance.
Peñado emphasizes that those who want to reduce body fat can benefit from a full-body routine that focuses on strength training.
According to the specialist, this is the routine for those who hate cardio, but want to burn fat, because with these five strength exercises the metabolism is activated and calories continue to be burned even after training.
Squats with arms raised (4 sets of 20 reps)
he First exercise It consists of a variation of the kettlebell swing, which has been adapted to be performed using dumbbells.
The movement begins with your legs apart, slightly wider than hip-width, and your back straight.
The push-up begins similar to a squat, holding a dumbbell between the legs. When you stand, you push the weight forward and upward, taking advantage of the inertia of the sequence of repetitions.
This exercise is characterized by its ability to activate large muscle groups and increase calorie consumption.
Plank squats (12 reps)
he Second movement It combines squats with a dynamic plank and includes specific work of the biceps.
You start with your legs open and dumbbells in your hands, descending to a squat. From this position, complete flexion of the biceps is performed.
Next, place the dumbbells on the floor and jump with your feet into a plank position. The cycle is completed by returning to the squat position and repeating the biceps curl. This combination promotes coordination and simultaneous strengthening of several muscle groups.
Lateral lunges with shoulder presses (4 sets of 20 reps)
he Third exercise It focuses on movement and strength using a single dumbbell. The weight is held horizontally with both hands and legs spread wide.
The movement involves shifting the body weight to one side, bending the leg and holding a dumbbell above the head. When returning to center, lower the weight to neck height and repeat the exercise on the other side. This movement pattern helps improve stability and shoulder function.
Back lunge with biceps curl
In the fourth exercise, the routine continues with a dynamic reverse lunge with bicep curls. Start with your feet hip-width apart and hold a dumbbell in each hand. Take a step back, bending your legs until they form a ninety-degree angle.
During the descent, the dumbbells are raised towards the shoulders, activating the biceps. When returning to the starting position, the hands return to the sides. This exercise strengthens the muscles of the legs and arms, in addition to improving balance.
Squat recovery and knee raises
he The last exercise It’s a squat with bounce and leg raises. Holding dumbbells horizontally between both hands, perform a deep squat.
When the maximum point of flexion is reached, a slight bounce is performed before standing. When coming up, lift one knee and point the dumbbell toward it, switching legs with each repetition.
This movement requires abdominal activation and increases leg work.
To maximize results, Miguel Angel Peinado She recommends doing three to four rounds of the entire sequence, with a thirty-second break between each one.
“Such training not only helps you lose fat but also gains you strength and endurance,” said the personal trainer.
The proposal is presented as an effective alternative for those seeking Muscle gainstrengthening Weapons Add intensity to your routine, without relying on traditional cardiovascular exercises.
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