Tag Archives: home

Workouts for free

Hello, dears!

Thirteen months ago, I received one of the most exciting emails of my life, from Stanza. Long story short, after an interview they invited me to use their app and get involved in Nike´s 21-day challenges. Since then, I´ve been thinking, overthinking, and working on my own calendar, trying to find a way to make it helpful and easy to use (myself included).

Thirteen months later, I think I´ve found it! And it feels REALLY good 🙂 If “Get in shape” is one of your resolutions, you don´t want to miss this!

In a single category, you have three daily events with different goals. Each event has multiple routines, you only have to choose the one you want to do. Circuit training to lose weight, strength training, back pain relief, and so on. Currently, there are 17 different routines, but the number is going to get much bigger. Organized like these, I can easily add more routines, but I don´t have to create more events a day.

Well, take a look to my new landing page first, and then I´ll tell you how it works, with more images 🙂

free-workouts-webpage

The key in this process is to hit the “Add-to-calendar” button. If you pretend to do exercise, this shouldn´t be an effort, right?

calendario-insertado

As you see, we have three daily events, but the time is just a way to organize them. Once you sync to your calendar, you can set the time that best suits your daily schedule. Copy the event to your calendar and edit the options. Examples, from Outlook:

ejemplo-copiar-a-tu-calendario

and Gmail:

google-calendar

You can sync the whole category (recommended to stay updated) or single events, the choice is yours.

I hope you like my little Christmas surprise! Wish you all a Happy and Healthy New Year!!

Big hug, David

Your new fitness calendar

Hello, dears!!

I´ve been working hard on the new fitness calendar!!! DANCE WITH ME 🙂

4 categories: beginner, intermediate, advanced, and free downloads.

4-weeks workouts. Programmed rest days.

Daily cool quote to boost your day 🙂

Programmable notifications.

2 languages: English and Spanish.

Music (Spotify playlists), exercise videos (and descriptions), home equipment…

Specially designed for your phones…Anytime…Anywhere 🙂

No email required (I don´t want to send you newsletters).

Sync for free, eat your veggies, and tell your friends where have you got those abs  😉

Chape Stanza Calendar
SYNC HERE

One-Arm Dumbbell Row

Most beginners have problems to keep their spine straight doing rows. Instead a flat bench, you can use a couple of chairs, and practice at home. Keeping your spine straight is essential to avoid injuries.

Place your right knee and right hand on the chairs (bench). Bend your torso from your waist until is parallel to the floor. Bend your left knee if necessary.

Pick up the dumbbell with the left hand, with the palm facing your torso. Do not bend your wrist! The forearm should not do work.

Exhale and pull the dumbbell, keeping your elbow close to your side and keeping the torso stationary.Concentrate on squeezing the back muscles.

Inhale and slowly back to the starting position.

Repeat with the other side 🙂

Workout for beginners: Wax on, wax off.

Hello, dears 🙂

I promised some new workouts and challenges so, the first one is almost ready!

Let´s begin with the beginners and a full body circuit workout. I´ve limited the required equipment to the basic fundamentals 🙂 You will tone your body while you learn the essential exercises because I know you are busy. Warm-up, workout, and cool down in less than one hour.

Do your remember “The Karate Kid”? I´m not Mr. Miyagi and this is not karate but it´s the same spirit 🙂

You have your daily quote, playlist, descriptions, weekly progressions, and that arrow in the upper right is for sharing with your friends.

Wax on Wax off

So, add to you calendar beginner´s category now and become fit and healthy 🙂

Lying chest press

Hello, dears 🙂

I wish you a great week ahead which implies stay active and healthy. You only need two dumbbells. With this exercise, we work pecs and abs at the same time.

Liye on your back, with your spine in a neutral position and a dumbbell on each hand. Lift your legs and bend your knees to avoid an excessive curve on your lower back. Your head, shoulders, and butt should make contact with the floor/mat. Inhale.

Press en el suelo 2

Exhale. Contract your pecs, pressing to straighten the elbows as you extend your knees maintaining your legs raised.

Press en el suelo 1

Also, this will help with your push-ups 🙂

I want my own home gym. Where should I start?

For several reasons, a lot of people don´t like gyms. It doesn´t mean that they don´t like to work out.

With a few items, we can build a better body, at home 🙂

The list is as short as five.

1.- Mirror.

exercise in front of the mirror

The bigger, the better. Your selfies will also look better but the real reason is that you need it to correct your posture, watch what are you doing, and how are you doing it.

2.- Stability ball.

Teacher making body exercises on a yellow ball

Cheaper than a bench, also it allows you to perform hundreds of exercises and stretches. Are you worried about your core? The answer is spherical 🙂

3.- Resistance bands.

Sporty woman stretching with resistance bands and ball

There are tons of brands. Select a proper resistance for you and get ready to sweat!

4.- Two dumbbell bars.

Chromed fitness exercise equipment dumbbell weight

The number is important: two (2). Why? Because you will need both for a lot of exercises. More versatile than a single long bar, they will become your better friends 🙂 Also, check the bar´s diameter.

5.- Weight plates.

Weight plates pile / 3D render of hundreds of heavy weight plate

You only need a few, but the pic is pretty cool 🙂 Please, check the plate hole´s diameter because you don´t want an awful surprise. I´m sure you know what I mean.

I bet you already have some of these at home 🙂

 

 

Dragon´s Loyalty Award

Dragon´s Loyalty Award is a cool name, isn´t it? Thank you very much, Paul at wwwpalfitness, for this award. He is a great personal trainer and supportive blogger. You should check his amazing blog and follow him.

Dragons loyalty

Award´s Rules:

•Display the award on your blog.
•Announce your win with a post and link the blogger who nominated you.
•Present 6 deserving bloggers with the award.
•Link your awardees in the post.
•Write 7 interesting things about you.

7 facts about me

  1. I love travelling.
  2. I need more training
  3. I have thirty stitches in my left eyebrow.
  4. Myopic.
  5. I have a little gym at home.
  6. Aerocool fan.
  7. Yoga enthusiastic.

My nominees

Dziey

Summer-ice World

Ishma Imroz

PERFECT-THE-DAYS

WWWINSEARCHOFMYSELF

Blabber wockying!