Containment training number 32

Quarantine is not an excuse to remain inactive. Every day we offer you a session to do at home in order to arrive in great shape when resuming padel.

Today is a training of Veronica Virseda which is in the spotlight. In order to stay in shape from home, the 19th in the ranking of World Padel Tour does a cardio muscle volume workout with accessories that everyone can find at home.

It performs four laps of a circuit of 5 exercises, chained without rest, at the rate of 10 repetitions per exercise. She uses large bottles of water, which you can replace if necessary with canned food, a loaded paletero, books, dumbbells if you have any, in short everything that weighs a little.

• First exercise: horizontal print : for more efficiency do not hesitate to do it with the back parallel to the ground, contracting well abdominals and glutes
• Second exercise: front squat, be sure to keep your back straight and spread your knees when going downhill, you can sheath your abdominals well throughout the movement
• Third exercise: deadlift, we avoid rounding the back. For more difficulty, Veronica puts a loaded backpack on her back, and lifts the bottle. You can also do it by lifting a loaded pallet truck
• Fourth exercise: developed military, we flex the thighs well and we enter the belly. If the exercise is too difficult, you can help yourself by pushing with your legs like a quarter squat.
• Fifth exercise: biceps, try not to move too much while doing it, and as always to contract your abdominals well

Then, 30 seconds of sheathing as a rest and we continue on the next series. 4 in total for Veronica, but depending on your objectives and the weights used, you can lower or slightly increase the number of repetitions and / or series. Good luck !

Video credit: Instagram Veronica Virseda