Express trainings for your day to day

We know that the day to day life of our members can be very busy and that finding time for a long session at the gym can be difficult.

That’s why, today we offer you some routines of just a quarter of an hour so you can enjoy them in one of our gyms or even in your own home. For these proposals, you will only need comfortable clothes and a mat.

Remember that it is essential to do a brief warm-up before starting and stretch the muscles at the end to prevent injury.

Express training to gain muscle mass

If you want to work your whole body and develop your muscles, repeat these exercises for 40 seconds and rest for 20 seconds before starting the next one. Each series will only take five minutes, so you’ll need to do three repetitions to complete your 15-minute express training.

• Sit-ups: Make sure your knees never pierce the tip of your feet.
• Iron: You can introduce alterations or make a side iron.
• The bridge: lie on your back with your knees bent 90o. Put your feet on the ground and lift your trunk. Put it down again and repeat.
• Push-ups: You can support your knees if they get too hard.
• The cyclist: Lie on your back, place your hands behind your head and bring your right elbow to your left knee. Alternate the sides.

Express training for weight loss

You may have already heard of HIIT or Tábata trainings. The proposal we bring you today follows precisely this latter method. To do this, repeat each exercise for 20 seconds and rest for 10 seconds before starting the next one. Each set will take you four minutes, so you’ll need to do three repetitions with one-minute breaks between them to complete your 15-minute express training.

• Burpees
• Escalator
• Jumping jacks or scissors jumps
• Keep a squat
• Run raising the knees
• Iron
• Seats with jump
• Abs

Express routine to relax your body and mind

If your day has been especially stressful, maybe what you need most is a routine to help you relax. For this, we recommend these yoga stretches to keep for a minute and a half. During that time, try to keep your mind blank and focus on your own breath:

• Butterfly posture: sit on the ground and join the soles of your feet in front of you. Bend your back and bring your head to your feet.
• Hands to feet: sit on the floor and stretch your legs in front of you. Bend your chest forward and try to reach your feet with your hands. If you don’t get there, you can keep them on your shins or thighs.
• Child’s posture: kneel on your mat. Bring your trunk to your thighs, lean your head on the mat and stretch your arms in front of you.

Finish your routine with a 10-minute meditation. To do this, sit in a comfortable position and focus on a single thought: it can be your breath, a mantra, or a positive message for yourself. You can also listen to relaxing music.

Remember that at Holmes Place we offer our trainings Xpress Workouts so you can enjoy the exercise with the best coaches. Try our routines Abs Xpress, Circuit Xpress, Functional Xpress and Roller Xpress, You’ll love them!