UPPER BODY HOME WORKOUT (Intermediate)

Today we are going to see an intermediate difficulty workout.

By intermediate difficulty I mean that the exercises will be neither too difficult nor too much simple

however,

a minimum of training will be needed to approach the exercises, and to be able to reach a good number of reps.

As we know, the gyms have closed again so the situation is quite problematic, but we can still train at home with the minimum equipment.

So today's routine was based on that, trying to use the minimum equipment.

Let's go and see the 1st exercise of the day.

We need an elevation, any one is fine, in this case I'm using a chair.

Feet on the chair, resting only the toes, legs possibly straight, hands on the ground,

let's perform pike pushups with the feet on the chair.

After the reps we need to do an isometry with straight arms, so we increase a little bit of difficulty.

Possibly we try to stay between 10 and 15 controlled reps and then between 15 and 20 seconds of isometry with outstretched arms.

Rest between sets: 1.30 minutes or 2 minutes if needed, for a total of 4 sets.

Very important thing: the execution of the movement.

We go slightly forward with the head, almost forming a triangle between the hands and the forehead, which will almost go to rest on the ground.

Do not keep the elbows too open, possibly they must follow the natural movement of the body,

so better a little more closed than too open.

Next superset: let's go to work with the help of a wall.

We tighten the abdomen, squeeze the glutes, arms straight and keep a steady breath.

Let's go and keep an isometry of 30 seconds at least, possibly.

Like a plank with your feet against the wall.

Immediately after that, without pause, diamond grip, we lift one foot, 8 reps...

...and then 8 by lifting the other foot.

We raise the leg off the ground to increase the instability a little and therefore also the difficulty a little.

Obviously if it's too hard for you, you can perform 14 or 12 reps and, of course, you can also increase them up to even 20.

Even here, at least 4 sets, possibly with a break of 1.30 minutes, maximum 2 minutes.

Then you can manage it by yourself, whether to increase or decrease slightly.

If these exercises are too difficult you can visit the website www.andrealarosa.fit

where you will find my bodyweight training programs for pullups, dips and pushups

and all the variants to improve these movements and exercises.

Obviously the equipment needed is the minimum necessary,

then there are written both, the requirements and the necessary equipments.

So, check it out

if you need specific routines during the week,

(4 weekly workouts including upper and lower body)

Let's go see the other superset of the day.

We need 2 parallels, but don't worry, if you don't have them you can use a couple of chairs,

I'm showing them to you with the chairs

Legs straight, core tight, breathe, and arms straight.

Immediately after the isometry, feet on the ground: assisted dips.

If the L-sit is too complex, you can't keep your legs straight or your legs feel heavy, you can shorten the lever.

So bend your legs and lift your knees,

and get your body used to keeping the position in isometry.

Once you get used to this position you can slowly stretch your legs

Ah, speaking about legs, this routine today will only be for the upper body, combining push and pull exercises

but if you are interested in a leg workout I have already uploaded the video on the channel.

Even here, at least 4 sets if possible, with a 1.30 minute/2 minute rest between one set and the other.

Let's move on to the final part of the training: the pulling part.

3 exercises in a row.

Very 1st movement: Pull ups, as you can see from the video,

possibly 6/8 pull-ups with the back of the hand facing you

and immediately afterwards change the grip and then go to the supine grip and go to face palms towards your eyes.

Control all the movement, breathe steadily

and immediately after, as the third final exercise of the triset, we have the australian pullups.

From here we pull, possibly bringing the bar to the height of the nipple.

If you don't have a low bar (in this case I used a parallel bar) you can do the australian pullups by placing yourself under a table, possibly of the right height.

Of course, make sure the table holds up.

So...

6/8 Pull ups + 6/8 Chin ups + Australian pullups.

Keep your energies for the following sets because at least 3/4 sets even here.

Here you can also take a three-minute break so that you catch your breath and rest a little.

Now I already know that some will start commenting before the video ends

"I don't have the bar, what can I do?" or "I can't do pull-ups".

First point, you can train the pullups with one of the programs that you find on andrealarosa.fit

and I remind you that only for these days, the period in which gyms are closed...

the programs are discounted, so that I can help as many people as possible to keep fit even in this period.

If you do not have the bar you can avoid the pull ups and chin ups,

do only the australian pullups by increasing the reps to the maximum for 4 series.

maximum reps, until the body no longer responds.

I think I've said everything.

Let me know if you try the routine, if you like it, if it's too hard, if it's too simple.

See you soon.

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tutorial, vlog, anything you might be interested in, let me know with a comment and I'll try to do a little bit of everything.

See you soon.