SOFA ROUTINE

Most of the days we arrive late at home, tired after a long working journey, and we don’t want to do other thing than lie down in the sofá and watch TV or read a book.

It’s a fact that spending that afterwork time in the gym, or even doing training routines at home will be more beneficial for us, but it’s also a fact that there are lots of days when simply, we don’t want to.

The purpose of this post is giving some tips to do physical activity even that lazy days when we spend our little free time watching TV at the sofa.

We’ve distributed the exercises depending on their main purpose: strength training, aerobic training or stretching. Here, they are only mentioned, but on the PDF (click here) you can find them detailed with photos and explanations. You can choose the exercises you’re going to perform if you don’t want to do all of them, and do the series and repetitions you feel comfortable with, but, to maximize results, we recommend to follow this order: Strength exercises first, then aerobic exercises and finally, stretching exercises. 

1. Strength exercises: 
- Gluteal and abdominal contraction
- Sofa squats
- Abdominal plank
- Handgrip
- Bulgarian squats
- Triceps dips

2. Aerobic exercises:
- Sofa skipping

3. Stretching exercises: 
- Piramidal and gluteus
- Deltoids and triceps
- Triceps
- Trapezius

In the video below, you can also watch the execution of the exercises.

Este obra está bajo una licencia de Creative Commons Reconocimiento 4.0 Internacional.