Contents
The Pin Twins’ rubber band workout that prepares the body for Christmas
Fitness
Esther and Gemma Pineda, Pin Twins, design a routine of six exercises with elastic bands that can be done in 18 minutes and that allows to tone the whole body
PM2:03Christmas is coming and you have to get your body in tune. This week the Pin Twins (Esther and Gema Pineda) propose to dare with a routine «full body»To tone all parts of the body. The training is composed of 6 exercises, which have little difficulty in execution and can be performed in 18 minutes. To carry out the routine you need to have elastic bands or elastic bands.
Guidelines
- Time
- 18 minutes
- Drill
- 6
- Reps
- 15
- TV Shows
- 3
- Rest
- 45 seconds
In the previous routine, the personal trainers Esther and Gemma Pineda proposed a routine with resistance bands in order to work the lower body, gluteus and legs. Since they published their first exercise routine for beginners on ABC Bienestar, the Pin Twins have been increasing the intensity of the exercises, incorporating different materials and proposing specific exercises to work different areas of the body: arms, eliminating holsters, legs, buttocks, belly or waist. Or even to get started in high intensity interval training or HIIT, for its acronym in English.
Each exercise of the “full body” routine with elastic bands proposed by the personal trainers is repeated 15 times. Once the series is finished, rest 45 seconds and repeat 2 more times. The time to perform the routine is about 18 minutes. Follow the routine with the video that accompanies the news, after reading the description of the exercises that we detail below.
Exercise 1: Side Shift Squats
To perform this exercise, we step on the elastic band and grasp the ends with both hands. Then, in the squat position, we take small steps (three, four or more, depending on the space in which we train) first to one side and then to the other, making lateral movements.
Exercise 2: Bicep Work
To work the biceps with the elastic bands, we spread the legs at the height of the shoulders, slightly bend the knees and step on the bands with our feet. Then we grab the ends of the band with our hands and raise our arms to shoulder height, so that we notice tension in the biceps.
Exercise 3: Quadruped Back Kick
To perform the “donkey kick” with elastic bands, we place ourselves in quadrupeds, hold the bands with both hands and place the foot in the middle of the band. We first do the exercise with one leg and then with the other.
Exercise 4: Shoulder Work
We step on the elastic band with our feet, spread the legs at shoulder height, keep the knees semi-bent and grasp one end of the elastic band with each hand. The head is kept in front and the palms of the hands towards the ground. When practicing the exercise, we first raise our arms to the sides and then to the front. In both cases they rise to shoulder height. With this exercise we work the shoulders.
Exercise 5: Lateral Plank Shift
We wrap part of the ends of the elastic band in each hand, we place ourselves in a plank position and make small lateral movements, first to one side and then to the other. “Remember to keep your hips at shoulder height,” explain the Pin Twins.
Exercise 6: Hip Raise
We place the elastic bands at the height of the hips, holding the ends of the bands on the ground with both hands. Next, we do hip lifts.
Benefits
- All muscle groups are worked
- Circulation is activated
- Free from stress
Remember…
- Check the correct placement of the elastic band in each exercise