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Pin twins: your combined exercise routine to prepare the body in summer
Fitness
The personal trainers Esther and Gema Pineda, Pin Twins, propose a “full body” routine to tone the body combining exercises to reinforce its effectiveness
PM1:47Neither because of the heat, nor because of laziness, nor because of fatigue … There is no regrets when it comes to taking care of yourself and resuming physical activity. The personal trainers Esther and Gema Pineda, Pin Twins, propose to start the month of July by taking a step further in body work with a “full body” routine of five combined exercises that they have designed this week for ABC Bienestar.
Rutina Full body
- Drill
- 5
- Time
- 15 reps each exercise
- Rest
- 1,5 minutes between sets
- TV Shows
- 3
Last week the Pin Twins, who already have nearly 82.000 followers on Instagram, challenged us with a routine of five exercises aimed at reducing one of the most difficult areas to work on: the inner thigh. And the previous one proposed a table of four exercises to tone and shape the body that had to be done without rest. Although some of the ones that his followers are liking the most are the HIIT (High Intensity Interval Training) routines and the specific tables to work the glutes.
This week’s “full body” routine includes five combined exercises to be repeated 15 times, a total of three sets, and a minute and a half rest between sets. Go for it!
Exercise 1: Pectoral flexion and offset plank
To perform the push-up Basic lower your torso toward the ground until your elbows are at a 90-degree angle. Keep your elbows close to your body for added resistance and keep your head facing forward. Then get into a plank position with your arms outstretched and move to the side supporting the palms of your hands and the balls of your feet. Once on that side, you do a pectoral flexion again, then you move to the other in a plank and so on for up to 15 repetitions.
Exercise 2: «Burpees» with a support
To carry out the exercise « burpees»You start from an initial squatting position (or squats), place your hands on the ground (in this case only one hand, since the variant proposed by the Pin Twins is with only one support) and keep your head upright. The legs are then moved back with the feet together and a chest push-up (also known as the elbow push-up) is done. The exercise is completed with a jump up.
Exercise 3: Crab and Tricep Curl
To perform the crab step We begin by sitting on the floor, we put our arms back with the palms of our hands resting on the floor and we raise the gluteus leaving our feet resting on the floor. In the variant proposed by the Pin Twins, the position is maintained and the left foot is raised to meet the right hand and then the right foot to meet the right hand, while maintaining the crab position.
Exercise 4: Side lunge and back lunge
La lateral stride It allows to strengthen thighs and glutes in a comprehensive way, and is an ideal exercise to complement with squats or traditional lunges. In this combined exercise proposed by the Pin Twins, a lateral stride is performed to one side, then a backward stride, and then another lateral stride to the other side. And so on up to a total of 15 repetitions.
Exercise 5: Abdomen, elevation and extension of legs and scissors
We begin the exercise lying on the floor, with the arms glued to the ground and the palms of the hands facing down, then we raise the legs by lifting glute and when we reach the maximum height that we can, we perform a scissor leg opening. Then we lower our legs straight again but without touching the ground and repeat the movement a total of 15 times.
During the months of confinement, the Pin Twins shared their training routines almost daily through their Instagram feed. But for a few days they have made available to their followers a fitness live platform to continue with their live training in a personalized way.