30 minutes of a good routine that works the whole body are enough to feel much better because sometimes it is impossible to attend the gym and follow a training plan. That is why we want to introduce you to the energy transfer routine.
Energy Transfer Routine
These types of exercises, in addition to helping you burn a lot of calories (up to 600 in a 50-minute session), help you tone your body and be a much more resistant athlete. For example, in soccer, an energy transfer routine will help you to be faster on the field, to hit the ball harder and to last 40-50 or 90 minutes of play.
THIS HAPPENS BECAUSE YOU FORCE THE BODY TO STRENGTHEN THE MUSCLES , BUT ALSO THE DYNAMIC BEAMS.
The perfect formula to be super fit!
To perform the exercises that we present to you, you must have a minimum of 30 free minutes and the desire to do the exercises at half-burst times for greater results.
THE TRAINING
You must complete a series of these 5 exercises and run the distance that corresponds to you at a rate of 70-75% of your heart rate. It is essential that you have very good hydration during the execution of this training and above all, that you do not abuse the workload because you could fall into an injury due to muscle overload or poor execution due to fatigue.
1. PLANKS OR LIZARDS
The goal of this exercise is to do the repetition slowly up and down. Try to do it in two steps. It is very important that the flexion of the arms is not with the elbows out, the exercise should be done with the elbows as close to your trunk to work properly back, triceps and biceps. (You must complete between 7 and 10 repetitions of this exercise).
2. BODY WEIGHT SQUAT
The goal in this exercise is to strengthen the entire lower body with an exercise that many are not interested in but is super complete. The importance in this exercise is the execution when you do the squat flex. The correct position is without fully flexing the knees and keeping the trunk straight. (You must complete 8 repetitions of this exercise).
3. FUNDS FOR TRICEPS
You should look for a medium height surface, a bench for example or a chair, and lean with your back to it. Do the bottom two times to lower and raise trying that the elbows do not point outwards. Properly stretch your legs and tighten your abdomen with each repetition. This is how you will achieve the correct execution. (You must complete 8 repetitions of this exercise).
4. BURPEES
We know, it is the most hated exercise, but it is also one of the most effective. Keep in mind that burpee isn’t just about hitting the ground, getting up and jumping. The correct execution of the burpee is with a well-marked lizard, then you return to the plank position, curl your legs and jump. All this in a fluid way. You must complete 5 repetitions of this exercise.
The exercises that we present to you, must be done in series adding 600, 800 or a thousand meters of race after each one of the series. It is important that you know that it should be without rest between each repetition and that you should start depending on your physical form.
DO THEM IN THE FOLLOWING WAY
Level 1: If you are a person who is starting in the fitness world, try to complete 4 series in a row. Distance: 400 meters of race between each series.
Level 2: If you are a person who has between 6 months and a year training, try to complete 6-8 series. Distance: 600 meters.
Level 3: If you are a person who has a trained year, try to complete 8 to 10 series. Distance: 800 meters.
Advanced level: If you are a person who has been training for more than a year, complete at least 10 series and up to 15 if possible. Distance: 1 kilometer.