{"id":34025,"date":"2022-01-29T09:00:14","date_gmt":"2022-01-29T08:00:14","guid":{"rendered":"https:\/\/www.puma-catchup.com\/?p=34025"},"modified":"2025-09-28T08:53:24","modified_gmt":"2025-09-28T08:53:24","slug":"bodyweight-exclusive-home-workouts","status":"publish","type":"post","link":"https:\/\/www.puma-catchup.com\/es\/sportstyle\/bodyweight-exclusive-home-workouts\/","title":{"rendered":"Entrenamientos en casa exclusivos con peso corporal"},"content":{"rendered":"<!-- post header -->\n<div class=\"row rowSingleColumn\">\n    <div class=\"col breadcrumb\">\n        <a href=\"\/es\/\">Inicio<\/a>\/\n        <a href=\"\/es\/category\/sportstyle\/\">Sportstyle<\/a>\/\n        Entrenamientos en casa exclusivos con peso corporal\n    <\/div>\n<\/div>\n<div class=\"row rowPostHeaderImage headerImageAnim\">\n    <div class=\"scrollAnim\" \n        id=\"postHeaderImage\"\n         style=\"width:100%;position:relative;overflow:hidden;        aspect-ratio:2        ;\" >\n    <img decoding=\"async\" alt=\"A woman practicing a Home Workout with her daughter\"\n        class=\"\"\n        src=\"https:\/\/www.puma-catchup.com\/wp-content\/uploads\/2022\/01\/01_HomeWorkout_H.jpg\" style=\"transition: 0.35s all;height:100%;width:100%;        object-position: 50% 0%; object-fit: cover;\"\/>\n        <\/div>\n    \n<\/div>\n<div class=\"row rowSingleColumnWide rowPostHeader\">\n    <div id=\"postHeaderText\" class=\"col tcenter\" >\n        <div class=\"cat\"><a class=\"secondary\" href=\"https:\/\/www.puma-catchup.com\/es\/category\/sportstyle\/\">Sportstyle<\/a><\/div>\n        <div id=\"headerSocialIcons\" class=\"headerSocialIcons tleft\">\n            <a class=\"facebook\" href=\"https:\/\/www.facebook.com\/sharer\/sharer.php?u=https%3A%2F%2Fwww.puma-catchup.com%2Fes%2Fsportstyle%2Fbodyweight-exclusive-home-workouts%2F\" target=\"blank\"><\/a>\n            <a class=\"linkedin\" href=\"https:\/\/www.linkedin.com\/sharing\/share-offsite\/?url=https%3A%2F%2Fwww.puma-catchup.com%2Fes%2Fsportstyle%2Fbodyweight-exclusive-home-workouts%2F\" target=\"blank\"><\/a>\n            <a class=\"x\" href=\"https:\/\/twitter.com\/share?url=https:\/\/www.puma-catchup.com\/es\/sportstyle\/bodyweight-exclusive-home-workouts\/&#038;text=\" target=\"blank\"><\/a>\n            <a class=\"pinterest\" href=\"http:\/\/pinterest.com\/pin\/create\/button\/?url=https%3A%2F%2Fwww.puma-catchup.com%2Fes%2Fsportstyle%2Fbodyweight-exclusive-home-workouts%2F\" target=\"blank\"><\/a>\n        <\/div>\n        <h1 class=\"\" >Entrenamientos en casa exclusivos con peso corporal<\/h1>\n        <div class=\"articleintro\" >Burn baby, burn<\/div>\n        <div class=\"date\">29 de enero de 2022 <\/div>\n\n        <div id=\"\" class=\"headerSocialIconsMobile tcenter mobile\">\n            <a class=\"sharing\" id=\"mobileshare\" onclick='navigator.share({ \"title\": &quot;Bodyweight Exclusive Home Workouts&quot;, \"text\": &quot;Sometimes getting to the gym can be a little difficult \\u2500 be it due to a lack of motivation, missing transportation or a certain global pandemic. That\\u2019s why home bodyweight workouts can be a lifesaver and gamechanger. We\\u2019ve put together a few comprehensive home circuits that exclusively make use of your bodyweight, with some bonus alignment cues and modification ideas to keep in mind.\\n&quot;, \"url\": \"https:\/\/www.puma-catchup.com\/es\/sportstyle\/bodyweight-exclusive-home-workouts\/\" })'  target=\"blank\"><\/a>\n            <a class=\"facebook\" href=\"https:\/\/www.facebook.com\/sharer\/sharer.php?u=https:\/\/www.puma-catchup.com\/es\/sportstyle\/bodyweight-exclusive-home-workouts\/\" target=\"blank\"><\/a>\n            <a class=\"linkedin\" href=\"https:\/\/www.linkedin.com\/sharing\/share-offsite\/?url=https:\/\/www.puma-catchup.com\/es\/sportstyle\/bodyweight-exclusive-home-workouts\/\" target=\"blank\"><\/a>\n            <a class=\"x\" href=\"https:\/\/twitter.com\/share?url=https%3A%2F%2Fwww.puma-catchup.com%2Fes%2Fsportstyle%2Fbodyweight-exclusive-home-workouts%2F&#038;text=\" target=\"blank\"><\/a>\n            <a class=\"pinterest\" href=\"http:\/\/pinterest.com\/pin\/create\/button\/?url=https%3A%2F%2Fwww.puma-catchup.com%2Fes%2Fsportstyle%2Fbodyweight-exclusive-home-workouts%2F\" target=\"blank\"><\/a>\n        <\/div>\n    <\/div>\n<\/div>\n<!-- row text single -->\n<div class=\"gradientnone\">\n<div class=\"row rowSingleColumnWide spacing\">\n    <div class=\"col articleText\">\n        <div class=\"textStyle_2b\" ><span class=\"textStyle_intro\">A veces, ir al gimnasio puede ser un poco dif\u00edcil, ya sea por falta de motivaci\u00f3n, por falta de transporte o por una pandemia mundial. Por eso, los entrenamientos en casa con el peso corporal pueden salvarnos la vida y cambiar las reglas del juego. Hemos reunido algunos circuitos caseros completos que utilizan exclusivamente el peso corporal, con algunas claves de alineaci\u00f3n adicionales e ideas de modificaci\u00f3n a tener en cuenta.<\/span>\n<\/div>\n   <\/div>\n<\/div>\n<\/div>\n<!-- row text single -->\n<div class=\"gradientnone\">\n<div class=\"row rowSingleColumnWide spacing\">\n    <div class=\"col articleText\">\n        <div class=\"textStyle_2b\" ><br\/><b>Beneficios del entrenamiento con el peso corporal<\/b><br\/>\n<br\/>\u00a0<br\/>\n<ul>\n<li aria-level=\"1\"><i>Super sencillo<\/i> \u2500 <strong>puedes hacerlo en cualquier lugar y en cualquier momento<\/strong> ya que no requiere ning\u00fan equipamiento y ocupa muy poco espacio.<\/li>\n<li aria-level=\"1\"><i>Maximiza tu tiempo de entrenamiento<\/i> \u2500 hay <strong>sin p\u00e9rdida de tiempo<\/strong> cambiar el equipo de una serie a otra para aprovechar al m\u00e1ximo la sesi\u00f3n de sudor.<\/li>\n<li aria-level=\"1\"><i>Eficaz<\/i> \u2500 por lo general, los ejercicios con el peso del cuerpo implican movimientos compuestos que reclutan tanto la articulaci\u00f3n como el m\u00fasculo a la vez que <strong>combinar cardio y fuerza<\/strong> para ser ultraeficaz. Y estos movimientos completos refuerzan tanto la movilidad como la estabilidad.<\/li>\n<li aria-level=\"1\"><i>Adaptable y accesible<\/i> \u2500 puedes <strong>aj\u00fastelo como considere oportuno,<\/strong> en funci\u00f3n de tu forma f\u00edsica. Si algo no te gusta, hay muchos m\u00e1s ejercicios que puedes explorar.<\/li>\n<li aria-level=\"1\"><i>Sintoniza<\/i> \u2500 ejercicios con el peso del cuerpo <strong>puede ayudarle a ser m\u00e1s consciente de la alineaci\u00f3n del cuerpo,<\/strong> especialmente si vas m\u00e1s despacio y prestas atenci\u00f3n a los grupos musculares que se activan mientras aprendes los movimientos.<\/li>\n<\/ul>\n<\/div>\n   <\/div>\n<\/div>\n<\/div>\n<!-- row text single -->\n<div class=\"gradientnone\">\n<div class=\"row rowSingleColumnWide spacing\">\n    <div class=\"col articleText\">\n        <div class=\"textStyle_2b\" ><br\/><b>Construir un entrenamiento<\/b><br\/>\n<br\/>\u00a0<br\/>\n<br\/>En lugar de centrarse \u00fanicamente en partes espec\u00edficas del cuerpo, tambi\u00e9n puede <strong>se centran en la funci\u00f3n para que el entrenamiento sea m\u00e1s eficaz.<\/strong> Pero pensar en incluir algo para la parte inferior del cuerpo, la parte superior (empuje y tracci\u00f3n), el core y un movimiento din\u00e1mico o que incluya todo el cuerpo es un buen punto de partida para construir tu circuito.<br\/>\n<br\/>\u00a0<br\/>\n<br\/>Si est\u00e1s acostumbrado a levantar pesas puedes pensar que un <strong>que el entrenamiento con s\u00f3lo el peso corporal no ser\u00e1 lo suficientemente exigente, \u00a1pero puede que te sorprendas!<\/strong> Jugar con el tempo, aumentar el n\u00famero de repeticiones y series o modificar los ejercicios te permite aumentar o reducir el ritmo en funci\u00f3n de tus necesidades.<br\/>\n<\/div>\n   <\/div>\n<\/div>\n<\/div>\n<!-- row text single -->\n<div class=\"gradientnone\">\n<div class=\"row rowSingleColumnWide spacing\">\n    <div class=\"col articleText\">\n        <div class=\"textStyle_2b\" ><br\/><b>Rutinas caseras de peso corporal<\/b><br\/>\n<br\/>Haz cada ejercicio durante 45 segundos, recup\u00e9rate durante 15 segundos. Repita todo el circuito y descanse 1 minuto. Repite desde el principio durante 3 o 4 rondas.<br\/>\n<\/div>\n   <\/div>\n<\/div>\n<\/div>\n<!-- row text single -->\n<div class=\"gradientnone\">\n<div class=\"row rowSingleColumnWide spacing\">\n    <div class=\"col articleText\">\n        <div class=\"textStyle_quote\" ><p>          ______<br \/>\nFlexiones<br \/>\nSplit Squat (Izquierda y Derecha)<br \/>\nTabl\u00f3n<br \/>\nSuperman<br \/>\nSentadilla de salto<\/p>\n<br\/><br\/>Entrenamiento #1<\/div>\n   <\/div>\n<\/div>\n<\/div>\n<!-- row text single -->\n<div class=\"gradientnone\">\n<div class=\"row rowSingleColumnWide spacing\">\n    <div class=\"col articleText\">\n        <div class=\"textStyle_quote\" ><p>          ______<br \/>\nEscalador<br \/>\nPerro p\u00e1jaro<br \/>\nKickback de gl\u00fateos<br \/>\nSentadilla Pistola (Izquierda y Derecha)<br \/>\nPlank Up Downs <\/p>\n<br\/><br\/>Entrenamiento #2<\/div>\n   <\/div>\n<\/div>\n<\/div>\n<!-- row text single -->\n<div class=\"gradientnone\">\n<div class=\"row rowSingleColumnWide spacing\">\n    <div class=\"col articleText\">\n        <div class=\"textStyle_quote\" ><p>          ______<br \/>\nPlancha lateral<br \/>\nCrunch inverso<br \/>\nSentadilla lateral<br \/>\nPuente de gl\u00fateos<br \/>\nBurpee<\/p>\n<br\/><br\/>Entrenamiento #3<\/div>\n   <\/div>\n<\/div>\n<\/div>\n<!-- row text single -->\n<div class=\"gradientnone\">\n<div class=\"row rowSingleColumnWide spacing\">\n    <div class=\"col articleText\">\n        <div class=\"textStyle_2b\" ><br\/><b>Desglos\u00e1ndolo...<\/b><br\/>\n<br\/>\u00a0<br\/>\n<br\/><i>Flexiones<\/i>: Intenta que los codos formen un \u00e1ngulo de 45 grados y mantenlos pegados al cuerpo para proteger los hombros. Aum\u00e9ntalo disminuyendo la velocidad al bajar y profundizando (explorando la amplitud del movimiento). B\u00e1jalo hasta las rodillas.<br\/>\n<br\/>\u00a0<br\/>\n<br\/><i>Sentadilla partida<\/i>: Mantenga el tronco contra\u00eddo y <strong>impulsa el pie delantero mientras subes.<\/strong> Aum\u00e9ntalo ralentizando la subida (o incluso haciendo una pausa a mitad del movimiento). Red\u00facelo manteniendo el movimiento un poco m\u00e1s superficial.<br\/>\n<br\/>\u00a0<br\/>\n<br\/><i>Tabl\u00f3n<\/i>: <strong>No dejes que las caderas bajen o suban.<\/strong> Imagina tu cuerpo en una l\u00ednea fuerte y recta. Aum\u00e9ntalo probando el planking en estrella, separando las palmas de las manos y los dedos de los pies del cuerpo hasta formar una equis. Red\u00facelo coloc\u00e1ndote de rodillas.<br\/>\n<br\/>\u00a0<br\/>\n<br\/><i>Superman: <\/i>Contraiga toda la parte posterior del cuerpo, levantando el pecho y las piernas del suelo lo m\u00e1s alto que pueda. <strong>con los hombros relajados y la mirada hacia el suelo.<\/strong> Aum\u00e9ntalo jalando los codos en forma de cactus en la parte superior del movimiento y sosteni\u00e9ndolos. Red\u00facelo alternando, levantando solo un brazo y la pierna opuesta a la vez.<br\/>\n<br\/>\u00a0<br\/>\n<br\/><i>Jump Squat: <\/i>Mantenga la espalda recta y <strong>P\u00f3ngase en cuclillas hasta que los muslos est\u00e9n paralelos al suelo.<\/strong> Impulsa los pies para elevarte y aterrizar en la siguiente sentadilla. Aumenta la velocidad y desciende a\u00fan m\u00e1s. B\u00e1jalo reduciendo la velocidad y manteniendo el movimiento m\u00e1s superficial.<br\/>\n<br\/>\u00a0<br\/>\n<br\/>***<br\/>\n<br\/>\u00a0<br\/>\n<br\/><i>Monta\u00f1ero:<\/i> Mantenga los hombros por encima de las mu\u00f1ecas y el cuerpo a nivel durante todas las repeticiones; <strong>realmente involucrar a su n\u00facleo.<\/strong> Aum\u00e9ntalo aumentando la velocidad (sin rebotes). Red\u00facela disminuyendo la velocidad.<br\/>\n<br\/>\u00a0<br\/>\n<br\/><i>Perro p\u00e1jaro<\/i>: Mant\u00e9n los hombros y las caderas en \u00e1ngulo recto con el suelo, el vientre contra\u00eddo y <strong>espalda plana.<\/strong> Aum\u00e9ntalo realizando los mismos movimientos desde la posici\u00f3n de plancha. Red\u00facelo levantando el brazo y la pierna individualmente en lugar de juntos.<br\/>\n<br\/>\u00a0<br\/>\n<br\/><i>Glute Kickback: <\/i><strong>Mantenga los hombros y las caderas paralelos al suelo,<\/strong> y piensa en contraer los gl\u00fateos al m\u00e1ximo. Aum\u00e9ntalo pulsando en la parte superior del movimiento. B\u00e1jalo manteniendo la contracci\u00f3n durante menos tiempo.<br\/>\n<br\/>\u00a0<br\/>\n<br\/><i>Sentadilla Pistola: <\/i>Baje la pierna y el pie que est\u00e1n de pie. <strong>Busca un punto fijo al que mirar para mantener el equilibrio.<\/strong> Este ya es un movimiento avanzado, pero puedes aumentarlo a\u00fan m\u00e1s reduciendo la velocidad. Red\u00facelo usando algo (una silla, la cama, el sof\u00e1) para ponerte en cuclillas y estabilizarte.<br\/>\n<br\/>\u00a0<br\/>\n<br\/><i>Plank Up Downs: <\/i>Los hombros permanecen apilados sobre las mu\u00f1ecas o los codos, las caderas en l\u00ednea con los hombros. <strong>El n\u00facleo est\u00e1 muy comprometido y las piernas y los gl\u00fateos tambi\u00e9n est\u00e1n activos.<\/strong> Aumente la velocidad (manteniendo la forma). B\u00e1jalo colocando las rodillas en el suelo.<br\/>\n<br\/>\u00a0<br\/>\n<br\/><i>***<\/i><br\/>\n<br\/>\u00a0<br\/>\n<br\/><i>Plancha lateral: <\/i><strong>Levanta las caderas m\u00e1s de lo que crees para formar una l\u00ednea recta perpendicular al suelo.<\/strong> Sigue respirando profundamente. Aum\u00e9ntalo levantando el brazo y la pierna en el aire para mantener el equilibrio. B\u00e1jalo hasta el antebrazo y\/o deja las rodillas y la parte inferior de las piernas en el suelo.<br\/>\n<br\/>\u00a0<br\/>\n<br\/><i>Reverse Crunch: <\/i>Aprieta arriba y baja con control; esta forma de abdominales es m\u00e1s f\u00e1cil para la columna y libera el cuello. Aum\u00e9ntalo levantando m\u00e1s alto en la subida, aguantando m\u00e1s tiempo y bajando muy despacio. B\u00e1jalo levantando menos.<br\/>\n<br\/>\u00a0<br\/>\n<br\/><i>Sentadilla lateral: <\/i>Mant\u00e9n la espalda recta y el tronco apretado mientras te mueves, <strong>realmente conduciendo tu peso hacia abajo a trav\u00e9s de la pierna doblada.<\/strong> Aum\u00e9ntalo hundi\u00e9ndote m\u00e1s en la sentadilla. B\u00e1jalo reduciendo la amplitud de movimiento.<br\/>\n<br\/>\u00a0<br\/>\n<br\/><i>Puente de gl\u00fateos:<\/i> Ayuda a mejorar la postura y a aliviar el dolor de espalda. <strong>Aseg\u00farate de trabajar bien los gl\u00fateos en la parte superior del movimiento.<\/strong> Aum\u00e9ntalo alternando y elevando una pierna en el aire a la vez mientras levantas las caderas tan alto como puedas. B\u00e1jalo manteniendo ambos pies firmemente plantados en el suelo y reduciendo la altura de las caderas.<br\/>\n<br\/>\u00a0<br\/>\n<br\/><i>Burpee: <\/i><strong>Mantenga el tronco contra\u00eddo y la columna vertebral neutra.<\/strong> Aumentar la velocidad (manteniendo la forma). Red\u00facelo eliminando los saltos y simplemente entrando y saliendo de los movimientos.<br\/>\n<\/div>\n   <\/div>\n<\/div>\n<\/div>\n\n<div class=\"row articleMulti1 spacing\">\n\t    <div class=\"col articleTeaser\" >\n\t\t\t<a class=\"hoverzooma  scrollAnim\" href=\"https:\/\/www.puma-catchup.com\/es\/sportstyle\/nutrition-mythbusting\/\" \n\t\t\t     tabindex=\"-1\" \n\t\t\t    id=\"20788\"\n\t\t\t     style=\"width:100%;position:relative;overflow:hidden;\t\t\t    aspect-ratio:1\t\t\t    ;\" >\n\t\t\t<img decoding=\"async\" alt=\"Young woman in a red sports bra stretching\"\n\t\t\t    class=\"hoverZoom\"\n\t\t\t    src=\"https:\/\/www.puma-catchup.com\/wp-content\/uploads\/2020\/08\/nutritionmythbusting_H.jpg\" style=\"transition: 0.35s all;height:100%;width:100%;\t\t\t    object-position: 50% 0%; object-fit: cover;\"\/>\n\t\t\t<\/a>\n\t\t\t\n\t\t\t<a href=\"https:\/\/www.puma-catchup.com\/es\/category\/sportstyle\/\" class=\"secondary2\" style=\"margin-top: 17px;\">Sportstyle<\/a>\n\t        <h4>Mitos sobre nutrici\u00f3n<\/h4>\n\t\t\t<div class=\"description shortExcerpt\">\n\t\t\t\tSi est\u00e1s un poco confuso sobre alimentaci\u00f3n saludable, no te estreses: la mayor\u00eda est\u00e1 contigo. La industria del fitness est\u00e1 plagada de mensajes contradictorios en torno a la nutrici\u00f3n y es f\u00e1cil confundir la alimentaci\u00f3n con el rendimiento o la composici\u00f3n corporal con la salud. Y, aunque es posible tener un aspecto en forma y resplandeciente con \u00f3rganos sanos y funcionales, por desgracia no podemos suponer lo mismo a la inversa.\nDicho esto, la alimentaci\u00f3n sana no tiene por qu\u00e9 ser confusa. Una vez que hayamos desmentido los mitos m\u00e1s comunes y sigas algunos principios b\u00e1sicos, estar\u00e1s bien encaminado hacia un interior saludable, una mejor calidad del sue\u00f1o, un aumento de la energ\u00eda, una reducci\u00f3n del estr\u00e9s y un estado de \u00e1nimo mejorado. Prep\u00e1rese para cosechar los beneficios asociados a una buena alimentaci\u00f3n...\n\u00a0\n\n\t\t\t<\/div>\n\t\t\t<a class=\"primary\" href=\"https:\/\/www.puma-catchup.com\/es\/sportstyle\/nutrition-mythbusting\/\" data-no-translation=\"\" data-trp-gettext=\"\">leer la historia<\/a>\n\t\t<\/div>\n<\/div>\n\n<!-- row headline -->\n<div class=\"row headlineBlock rowSingleColumnFull\">\n    <div class=\"col\" style=\"margin-bottom: 2px;\">\n        <h2 >Entrenamientos modernos<\/h2>\n    <\/div>\n<\/div>\n<!-- row article teaser 3 -->\n<div class=\"rowArticleTeaser3\">\n\t<div class=\"row rowTwoColumnsFull spacing\">\n\t    <div style=\"padding:none\">\n\t\t\t<div class=\"col articleTeaser\">\n\t\t\t    <div class=\"\">\n\t\t\t\t\t<a href=\"https:\/\/www.puma-catchup.com\/es\/category\/sports\/\" class=\"secondary\">Deportes<\/a>\n\t\t\t        <h4>Entrenamientos excepcionales para tiempos excepcionales: #1<\/h4>\n\t\t\t\t\t<div class=\"shortExcerpt\">\n\t\t\t\t        Dicen que los grandes deportistas no tienen excusas. Pero, por otra parte, \u201cellos\u201d nunca predijeron que los equipos tendr\u00edan que dejar de jugar juntos, o que los gimnasios cerrar\u00edan hasta nuevo aviso. Aun as\u00ed, donde hay voluntad, hay un camino. En esta serie, presentaremos una serie de soluciones creativas que te ayudar\u00e1n a mantenerte en forma desde cualquier lugar y en cualquier momento.\n\n\t\t\t\t\t<\/div>\n\t\t\t\t\t<br\/>\n\t\t\t\t\t<a class=\"buttonSec articleslider\" href=\"https:\/\/www.puma-catchup.com\/es\/sports\/exceptional_workouts_for_exceptional_times\/\" data-no-translation=\"\" data-trp-gettext=\"\">leer la historia<\/a>\n\t\t\t\t\t<br\/>\n\t\t\t\t\t<br\/>\n\t\t\t\t\t<a class=\"hoverzooma  scrollAnim\" href=\"https:\/\/www.puma-catchup.com\/es\/sports\/exceptional_workouts_for_exceptional_times\/\" \n\t\t\t\t\t    \n\t\t\t\t\t     style=\"height:200px;position:relative;overflow:hidden;\t\t\t\t\t    aspect-ratio:2\t\t\t\t\t    ;\" >\n\t\t\t\t\t<img decoding=\"async\" alt=\"Adriana Lima\"\n\t\t\t\t\t    class=\"hoverZoom\"\n\t\t\t\t\t    src=\"https:\/\/www.puma-catchup.com\/wp-content\/uploads\/2020\/03\/19SS_RT_PUMATRAC_ADRIANA-LIMA_IMAGERY_H7A5302.jpg\" style=\"transition: 0.35s all;height:100%;width:100%;\t\t\t\t\t    object-position: 50% 0%; object-fit: cover;\"\/>\n\t\t\t\t\t<\/a>\n\t\t\t\t\t\n\t\t\t\t<\/div>\n\t\t\t<\/div>\n\t    <\/div>\n\t    <div class=\"col\">\n\t\t\t<br\/>\n\t\t\t<div style=\"display:grid;grid-template-rows: auto auto auto;\">\n\t\t\t\t\t<div>\n\n\t\t\t\t\t\t<div class=\"teaser3inner\" >\n\t\t\t\t\t\t\t<div class=\"hideinprint\"><\/div>\n\t\t\t\t\t\t\t<div class=\"rowArticleItem articleTeaser\">\n\t\t\t\t\t\t\t    <div>\n\t\t\t\t\t\t\t\t\t<a class=\"hoverzooma teaserVertImg scrollAnim\" href=\"https:\/\/www.puma-catchup.com\/es\/sports\/exceptional_workouts_for_exceptional_times_2\/\" \n\t\t\t\t\t\t\t\t\t    id=\"17337\"\n\t\t\t\t\t\t\t\t\t     style=\"height:200px;width:200px;;position:relative;overflow:hidden;\t\t\t\t\t\t\t\t\t    aspect-ratio:1\t\t\t\t\t\t\t\t\t    ;\" >\n\t\t\t\t\t\t\t\t\t<img decoding=\"async\" alt=\"Stefanie Williams\"\n\t\t\t\t\t\t\t\t\t    class=\"hoverZoom\"\n\t\t\t\t\t\t\t\t\t    src=\"https:\/\/www.puma-catchup.com\/wp-content\/uploads\/2020\/03\/Header-Stef.jpg\" style=\"transition: 0.35s all;height:100%;width:100%;\t\t\t\t\t\t\t\t\t    object-position: 50% 0%; object-fit: cover;\"\/>\n\t\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t    <\/div>\n\t\t\t\t\t\t\t    <div class=\"innerpadd\">\n\t\t\t\t\t\t\t\t\t<a href=\"https:\/\/www.puma-catchup.com\/es\/category\/sports\/\" class=\"secondary2\">Deportes<\/a>\n\t\t\t\t\t\t\t        <h4>Entrenamientos excepcionales para tiempos excepcionales: #2<\/h4>\n\t\t\t\t\t\t\t\t\t<div class=\"shortExcerpt\">\n\t\t\t\t\t\t\t\t        \u00c9sta es la continuaci\u00f3n de nuestra serie sobre formas creativas de mantenerse en forma en cualquier momento y lugar. En este art\u00edculo, nos gustar\u00eda centrarnos en la necesidad humana de sentirnos conectados. Nos encanta. Sin embargo, todos tenemos momentos en los que nos sentimos muy desconectados. Los gimnasios y los estudios de fitness pueden ayudarnos a alimentar no s\u00f3lo nuestro cuerpo, sino tambi\u00e9n nuestra alma. Pero en caso de que tu gimnasio est\u00e9 cerrado o surjan imprevistos que te impidan salir, hay una nueva alternativa inteligente: \u00a1clases de fitness a trav\u00e9s de streaming online!\n\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<br\/>\n\t\t\t\t\t\t\t\t\t<a class=\"articleslider\" href=\"https:\/\/www.puma-catchup.com\/es\/sports\/exceptional_workouts_for_exceptional_times_2\/\" data-no-translation=\"\" data-trp-gettext=\"\">leer la historia<\/a>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<br\/>\n\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t<div class=\"hideinprint\"><\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t<div>\n\t\t\t\t\t\t<div class=\"nodesktop\">\n\t\t\t\t\t\t\t<br\/><br\/>\n\t\t\t\t\t\t<\/div>\n\n\t\t\t\t\t\t<div class=\"teaser3inner\" >\n\t\t\t\t\t\t\t<div class=\"hideinprint\"><\/div>\n\t\t\t\t\t\t\t<div class=\"rowArticleItem articleTeaser\">\n\t\t\t\t\t\t\t    <div>\n\t\t\t\t\t\t\t\t\t<a class=\"hoverzooma teaserVertImg scrollAnim\" href=\"https:\/\/www.puma-catchup.com\/es\/sportstyle\/exceptional-workouts-for-exceptional-times-3\/\" \n\t\t\t\t\t\t\t\t\t    id=\"17513\"\n\t\t\t\t\t\t\t\t\t     style=\"height:200px;width:200px;;position:relative;overflow:hidden;\t\t\t\t\t\t\t\t\t    aspect-ratio:1\t\t\t\t\t\t\t\t\t    ;\" >\n\t\t\t\t\t\t\t\t\t<img decoding=\"async\" alt=\"Patrick Schneider\"\n\t\t\t\t\t\t\t\t\t    class=\"hoverZoom\"\n\t\t\t\t\t\t\t\t\t    src=\"https:\/\/www.puma-catchup.com\/wp-content\/uploads\/2020\/04\/Patrick_Schneider_header_final.jpg\" style=\"transition: 0.35s all;height:100%;width:100%;\t\t\t\t\t\t\t\t\t    object-position: 50% 0%; object-fit: cover;\"\/>\n\t\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t    <\/div>\n\t\t\t\t\t\t\t    <div class=\"innerpadd\">\n\t\t\t\t\t\t\t\t\t<a href=\"https:\/\/www.puma-catchup.com\/es\/category\/sportstyle\/\" class=\"secondary2\">Sportstyle<\/a>\n\t\t\t\t\t\t\t        <h4>\u00bfCOVID-19 rompe tu entrenamiento?<\/h4>\n\t\t\t\t\t\t\t\t\t<div class=\"shortExcerpt\">\n\t\t\t\t\t\t\t\t        En estos tiempos excepcionales, puede resultar dif\u00edcil centrarse en los objetivos de forma f\u00edsica y mantener esa condici\u00f3n que tanto ha costado conseguir. Hemos hablado con tres empleados de PUMA, todos ellos deportistas en activo o ex deportistas de \u00e9lite, para que nos den algunas ideas creativas sobre c\u00f3mo puedes conseguir mantenerte en forma, durante COVID-19 y m\u00e1s all\u00e1.\n\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<br\/>\n\t\t\t\t\t\t\t\t\t<a class=\"articleslider\" href=\"https:\/\/www.puma-catchup.com\/es\/sportstyle\/exceptional-workouts-for-exceptional-times-3\/\" data-no-translation=\"\" data-trp-gettext=\"\">leer la historia<\/a>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<br\/>\n\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t<div class=\"hideinprint\"><\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t<\/div>\n\t\t\t<div class=\"hideinprint\"><\/div>\n\t\t<\/div>\n\t<\/div>\n<\/div>\n\n<div class=\"row articleMulti2 spacing\">\n\t    <div class=\"col articleTeaser\" >\n\t\t\t<a class=\"hoverzooma  scrollAnim\" href=\"https:\/\/www.puma-catchup.com\/es\/sportstyle\/the-low-carb-lifestyle-fact-fiction-nutrition-a-delicious-summer-recipe\/\" \n\t\t\t     tabindex=\"-1\" \n\t\t\t    id=\"19954\"\n\t\t\t     style=\"width:100%;position:relative;overflow:hidden;\t\t\t    aspect-ratio:1\t\t\t    ;\" >\n\t\t\t<img decoding=\"async\" alt=\"Whole and cut Avocados, a staple in low-carb diets\"\n\t\t\t    class=\"hoverZoom\"\n\t\t\t    src=\"https:\/\/www.puma-catchup.com\/wp-content\/uploads\/2020\/07\/LowCarbDiets_H.jpg\" style=\"transition: 0.35s all;height:100%;width:100%;\t\t\t    object-position: 50% 0%; object-fit: cover;\"\/>\n\t\t\t<\/a>\n\t\t\t\n\t\t\t<a href=\"https:\/\/www.puma-catchup.com\/es\/category\/sportstyle\/\" class=\"secondary2\" style=\"margin-top: 17px;\">Sportstyle<\/a>\n\t        <h4>El estilo de vida bajo en carbohidratos<\/h4>\n\t\t\t<div class=\"description shortExcerpt\">\n\t\t\t\tLos entusiastas de las dietas bajas en carbohidratos afirman que proporcionan una nutrici\u00f3n \u00f3ptima y, de hecho, se est\u00e1n convirtiendo en una de las tendencias m\u00e1s de moda en todo el mundo. Pero esta popularidad viene acompa\u00f1ada de muchos mitos y conceptos err\u00f3neos en torno al estilo de vida bajo en carbohidratos. Hemos recopilado algunos de los hechos y ficciones m\u00e1s comunes sobre este enfoque nutricional y los hemos desmenuzado para usted.\nAdem\u00e1s, no te pierdas una deliciosa receta baja en carbohidratos justo a tiempo para el verano.\n\n\t\t\t<\/div>\n\t\t\t<a class=\"primary\" href=\"https:\/\/www.puma-catchup.com\/es\/sportstyle\/the-low-carb-lifestyle-fact-fiction-nutrition-a-delicious-summer-recipe\/\" data-no-translation=\"\" data-trp-gettext=\"\">leer la historia<\/a>\n\t\t<\/div>\n\t    <div class=\"col articleTeaser\" >\n\t\t\t<a class=\"hoverzooma  scrollAnim\" href=\"https:\/\/www.puma-catchup.com\/es\/sportstyle\/simple-guidelines-clean-eating\/\" \n\t\t\t     tabindex=\"-1\" \n\t\t\t    id=\"5995\"\n\t\t\t     style=\"width:100%;position:relative;overflow:hidden;\t\t\t    aspect-ratio:1\t\t\t    ;\" >\n\t\t\t<img decoding=\"async\" alt=\"\"\n\t\t\t    class=\"hoverZoom\"\n\t\t\t    src=\"https:\/\/www.puma-catchup.com\/wp-content\/uploads\/2017\/05\/CleanEating.jpg\" style=\"transition: 0.35s all;height:100%;width:100%;\t\t\t    object-position: 50% 0%; object-fit: cover;\"\/>\n\t\t\t<\/a>\n\t\t\t\n\t\t\t<a href=\"https:\/\/www.puma-catchup.com\/es\/category\/sportstyle\/\" class=\"secondary2\" style=\"margin-top: 17px;\">Sportstyle<\/a>\n\t        <h4>Pautas sencillas para una alimentaci\u00f3n sana<\/h4>\n\t\t\t<div class=\"description shortExcerpt\">\n\t\t\t\t\u201cDisculpe, \u00bfpuede traerme un caf\u00e9 con leche de almendras, descafeinado, \u00be de su capacidad?\u201d. \u00bfDesde cu\u00e1ndo pedir es tan confuso? La buena noticia es que no tiene por qu\u00e9 serlo. No existe una p\u00edldora m\u00e1gica en materia de nutrici\u00f3n. As\u00ed que si eres de los que hacen dietas yo-yo y vas de una moda a otra con alg\u00fan que otro atrac\u00f3n de por medio, es hora de que abandones ese comportamiento y adoptes un enfoque mucho m\u00e1s sostenible, saludable y tambi\u00e9n mucho m\u00e1s divertido.\n\n\t\t\t<\/div>\n\t\t\t<a class=\"primary\" href=\"https:\/\/www.puma-catchup.com\/es\/sportstyle\/simple-guidelines-clean-eating\/\" data-no-translation=\"\" data-trp-gettext=\"\">leer la historia<\/a>\n\t\t<\/div>\n<\/div>","protected":false},"excerpt":{"rendered":"<p>A veces, ir al gimnasio puede ser un poco dif\u00edcil, ya sea por falta de motivaci\u00f3n, por falta de transporte o por una pandemia mundial. Por eso, los entrenamientos en casa con el peso corporal pueden salvarnos la vida y cambiar las reglas del juego. Hemos reunido algunos circuitos caseros completos que utilizan exclusivamente el peso corporal, con algunas claves de alineaci\u00f3n adicionales e ideas de modificaci\u00f3n a tener en cuenta.<\/p>","protected":false},"author":13,"featured_media":34026,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"is_top_article":false,"is_featured_article":true,"EasyPostViewCounter":1279,"meta-headline":"Bodyweight Exclusive Home Workouts","footnotes":""},"categories":[3],"class_list":["post-34025","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sportstyle"],"fullData":{"ID":34025,"post_author":"13","post_date":"2022-01-29 09:00:14","post_date_gmt":"2022-01-29 08:00:14","post_content":"<!-- wp:puma\/row-post-header {\"image\":{\"id\":34026},\"headline\":\"Bodyweight Exclusive Home Workouts\",\"content\":\"Burn baby, burn\",\"previewImage\":\"\",\"lock\":\"\",\"metadata\":\"\",\"className\":\"\",\"TrpContentRestriction\":{\"restriction_type\":\"exclude\",\"selected_languages\":[],\"panel_open\":true}} \/--><!-- wp:puma\/row-text-single {\"content\":\"\\u0026lt;span class=\\u0026quot;textStyle_intro\\u0026quot;\\u0026gt;Sometimes getting to the gym can be a little difficult \u2500 be it due to a lack of motivation, missing transportation or a certain global pandemic. That\\u0026rsquo;s why home bodyweight workouts can be a lifesaver and gamechanger. We\\u0026rsquo;ve put together a few comprehensive home circuits that exclusively make use of your bodyweight, with some bonus alignment cues and modification ideas to keep in mind.\\u0026lt;\/span\\u0026gt;\\n\",\"width\":\"Wide\",\"aspect\":\"0\",\"style\":\"2b\",\"firstletter\":\"\",\"gradient\":\"none\",\"spacing\":true,\"previewImage\":\"\",\"lock\":\"\",\"metadata\":\"\",\"className\":\"\",\"TrpContentRestriction\":{\"restriction_type\":\"exclude\",\"selected_languages\":[],\"panel_open\":true}} \/--><!-- wp:puma\/row-text-single {\"content\":\"\\u0026lt;br\/\\u0026gt;\\u0026lt;b\\u0026gt;Benefits of a Bodyweight Workout\\u0026lt;\/b\\u0026gt;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;ul\\u0026gt;\\n\\u0026lt;li aria-level=\\u0026quot;1\\u0026quot;\\u0026gt;\\u0026lt;i\\u0026gt;Super simple\\u0026lt;\/i\\u0026gt; \u2500 \\u0026lt;strong\\u0026gt;you can do it anywhere and at any moment\\u0026lt;\/strong\\u0026gt; as it requires zero equipment and takes up very little space.\\u0026lt;\/li\\u0026gt;\\n\\u0026lt;li aria-level=\\u0026quot;1\\u0026quot;\\u0026gt;\\u0026lt;i\\u0026gt;Maximize your workout time\\u0026lt;\/i\\u0026gt; \u2500 there is \\u0026lt;strong\\u0026gt;no time wasted\\u0026lt;\/strong\\u0026gt; swapping out equipment from one set to the next so you can make full use of your dedicated sweat session.\\u0026lt;\/li\\u0026gt;\\n\\u0026lt;li aria-level=\\u0026quot;1\\u0026quot;\\u0026gt;\\u0026lt;i\\u0026gt;Effective\\u0026lt;\/i\\u0026gt; \u2500 typically bodyweight exercises involve compound movements that recruit both joint and muscle while \\u0026lt;strong\\u0026gt;combining cardio and strength\\u0026lt;\/strong\\u0026gt; to be ultra-effective. And these complete movements bolster both mobility and stability.\\u0026lt;\/li\\u0026gt;\\n\\u0026lt;li aria-level=\\u0026quot;1\\u0026quot;\\u0026gt;\\u0026lt;i\\u0026gt;Adaptable and accessible\\u0026lt;\/i\\u0026gt; \u2500 you can \\u0026lt;strong\\u0026gt;adjust as you see fit,\\u0026lt;\/strong\\u0026gt; depending on your fitness level. If something just isn\\u0026rsquo;t feeling right, there are plenty more exercises to explore.\\u0026lt;\/li\\u0026gt;\\n\\u0026lt;li aria-level=\\u0026quot;1\\u0026quot;\\u0026gt;\\u0026lt;i\\u0026gt;Tune in\\u0026lt;\/i\\u0026gt; \u2500 bodyweight exercises \\u0026lt;strong\\u0026gt;can help you to become more aware of the body\\u0026rsquo;s alignment,\\u0026lt;\/strong\\u0026gt; especially if you slow down and really pay attention to the muscle groups being activated while you are learning the moves.\\u0026lt;\/li\\u0026gt;\\n\\u0026lt;\/ul\\u0026gt;\\n\",\"width\":\"Wide\",\"aspect\":\"0\",\"style\":\"2b\",\"firstletter\":\"\",\"gradient\":\"none\",\"spacing\":true,\"previewImage\":\"\",\"lock\":\"\",\"metadata\":\"\",\"className\":\"\",\"TrpContentRestriction\":{\"restriction_type\":\"exclude\",\"selected_languages\":[],\"panel_open\":true}} \/--><!-- wp:puma\/row-text-single {\"content\":\"\\u0026lt;br\/\\u0026gt;\\u0026lt;b\\u0026gt;Building a Workout\\u0026lt;\/b\\u0026gt;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;Instead of solely targeting specific body parts, you can also \\u0026lt;strong\\u0026gt;focus on function to make for a more effective workout.\\u0026lt;\/strong\\u0026gt; But thinking to include something for the lower body, upper body (push and pull), core and a dynamic or full-body inclusive movement is a good starting point to build your circuit.\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;If you\\u0026rsquo;re used to lifting weights you may think a \\u0026lt;strong\\u0026gt;bodyweight-only workout won\\u0026rsquo;t be challenging enough, but you may be surprised!\\u0026lt;\/strong\\u0026gt; Toying with tempo, upping the number of reps and sets, or modifying the exercises allows you to amp it up or dial it down depending on your needs.\\u0026lt;br\/\\u0026gt;\\n\",\"width\":\"Wide\",\"aspect\":\"0\",\"style\":\"2b\",\"firstletter\":\"\",\"gradient\":\"none\",\"spacing\":true,\"previewImage\":\"\",\"lock\":\"\",\"metadata\":\"\",\"className\":\"\",\"TrpContentRestriction\":{\"restriction_type\":\"exclude\",\"selected_languages\":[],\"panel_open\":true}} \/--><!-- wp:puma\/row-text-single {\"content\":\"\\u0026lt;br\/\\u0026gt;\\u0026lt;b\\u0026gt;Bodyweight Home Routines\\u0026lt;\/b\\u0026gt;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;Do each exercise for 45 seconds, recover for 15 seconds. Go through the whole circuit, then rest for 1 minute. Repeat from the beginning for 3 to 4 rounds.\\u0026lt;br\/\\u0026gt;\\n\",\"width\":\"Wide\",\"aspect\":\"0\",\"style\":\"2b\",\"firstletter\":\"\",\"gradient\":\"none\",\"spacing\":true,\"previewImage\":\"\",\"lock\":\"\",\"metadata\":\"\",\"className\":\"\",\"TrpContentRestriction\":{\"restriction_type\":\"exclude\",\"selected_languages\":[],\"panel_open\":true}} \/--><!-- wp:puma\/row-text-single {\"content\":\"\\u0026lt;p\\u0026gt;          ______\\u0026lt;br \/\\u0026gt;\\nPush-up\\u0026lt;br \/\\u0026gt;\\nSplit Squat (Left and Right)\\u0026lt;br \/\\u0026gt;\\nPlank\\u0026lt;br \/\\u0026gt;\\nSuperman\\u0026lt;br \/\\u0026gt;\\nJump Squat\\u0026lt;\/p\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026lt;br\/\\u0026gt;Workout #1\",\"width\":\"Wide\",\"style\":\"quote\",\"firstletter\":\"\",\"gradient\":\"none\",\"spacing\":true,\"previewImage\":\"\",\"lock\":\"\",\"metadata\":\"\",\"className\":\"\",\"TrpContentRestriction\":{\"restriction_type\":\"exclude\",\"selected_languages\":[],\"panel_open\":true}} \/--><!-- wp:puma\/row-text-single {\"content\":\"\\u0026lt;p\\u0026gt;          ______\\u0026lt;br \/\\u0026gt;\\nMountain Climber\\u0026lt;br \/\\u0026gt;\\nBird Dog\\u0026lt;br \/\\u0026gt;\\nGlute Kickback\\u0026lt;br \/\\u0026gt;\\nPistol Squat (Left \\u0026amp; Right)\\u0026lt;br \/\\u0026gt;\\nPlank Up Downs \\u0026lt;\/p\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026lt;br\/\\u0026gt;Workout #2\",\"width\":\"Wide\",\"style\":\"quote\",\"firstletter\":\"\",\"gradient\":\"none\",\"spacing\":true,\"previewImage\":\"\",\"lock\":\"\",\"metadata\":\"\",\"className\":\"\",\"TrpContentRestriction\":{\"restriction_type\":\"exclude\",\"selected_languages\":[],\"panel_open\":true}} \/--><!-- wp:puma\/row-text-single {\"content\":\"\\u0026lt;p\\u0026gt;          ______\\u0026lt;br \/\\u0026gt;\\nSide Plank\\u0026lt;br \/\\u0026gt;\\nReverse Crunch\\u0026lt;br \/\\u0026gt;\\nLateral Squat\\u0026lt;br \/\\u0026gt;\\nGlute Bridge\\u0026lt;br \/\\u0026gt;\\nBurpee\\u0026lt;\/p\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026lt;br\/\\u0026gt;Workout #3\",\"width\":\"Wide\",\"style\":\"quote\",\"firstletter\":\"\",\"gradient\":\"none\",\"spacing\":true,\"previewImage\":\"\",\"lock\":\"\",\"metadata\":\"\",\"className\":\"\",\"TrpContentRestriction\":{\"restriction_type\":\"exclude\",\"selected_languages\":[],\"panel_open\":true}} \/--><!-- wp:puma\/row-text-single {\"content\":\"\\u0026lt;br\/\\u0026gt;\\u0026lt;b\\u0026gt;Breaking it Down\\u0026hellip;\\u0026lt;\/b\\u0026gt;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026lt;i\\u0026gt;Pushup\\u0026lt;\/i\\u0026gt;: VAim for the elbows to make a 45-degree angle and keep them tucked close to the body to protect the shoulders. Amp it up by slowing as you lower and coming deeper (exploring the range of motion). Dial it down by coming to your knees.\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026lt;i\\u0026gt;Split Squat\\u0026lt;\/i\\u0026gt;: Keep your core engaged throughout and \\u0026lt;strong\\u0026gt;drive into the front foot as you come up.\\u0026lt;\/strong\\u0026gt; Amp it up by slowing down on the come up (or even pausing halfway through the move). Dial it down by keeping the movement a bit more shallow.\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026lt;i\\u0026gt;Plank\\u0026lt;\/i\\u0026gt;: \\u0026lt;strong\\u0026gt;Don\\u0026rsquo;t let the hips drop down or pike up\\u0026lt;\/strong\\u0026gt; \u2500 picture your body in one strong and straight line. Amp it up by trying star planking, walking palms and toes away from the body until you are in an x-shape. Dial it down by dropping to the knees.\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026lt;i\\u0026gt;Superman: \\u0026lt;\/i\\u0026gt;Engage the entire back body, lifting chest and legs off the ground as high as you can \\u0026lt;strong\\u0026gt;while shoulders are relaxed and gaze towards the ground.\\u0026lt;\/strong\\u0026gt; Amp it up by pulling elbows into a cactus shape at the top of the movement and holding. Dial it down by alternating, only raising one arm and opposite leg at a time.\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026lt;i\\u0026gt;Jump Squat: \\u0026lt;\/i\\u0026gt;Keep your back straight and \\u0026lt;strong\\u0026gt;squat until thighs are parallel to the floor.\\u0026lt;\/strong\\u0026gt; Drive through feet to explode up and then land into the next squat. Amp it up by increasing speed and lowering yourself even further. Dial it down by slowing it down and keeping the move more shallow.\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;***\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026lt;i\\u0026gt;Mountain Climber:\\u0026lt;\/i\\u0026gt; Keep shoulders over wrists and body level throughout the reps; \\u0026lt;strong\\u0026gt;really engage your core.\\u0026lt;\/strong\\u0026gt; Amp it up by picking up the speed (without bouncing). Dial it down by slowing it down.\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026lt;i\\u0026gt;Bird Dog\\u0026lt;\/i\\u0026gt;: Keep shoulders and hips square to the ground, belly engaged and \\u0026lt;strong\\u0026gt;back flat.\\u0026lt;\/strong\\u0026gt; Amp it up by performing the same movements from a plank position. Dial it down by lifting arm and leg individually rather than together.\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026lt;i\\u0026gt;Glute Kickback: \\u0026lt;\/i\\u0026gt;\\u0026lt;strong\\u0026gt;Keep shoulders and hips parallel to the floor,\\u0026lt;\/strong\\u0026gt; and really think about contracting the glutes to your maximum. Amp it up by pulsing at the top of the move. Dial it down by holding the contraction for a shorter length.\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026lt;i\\u0026gt;Pistol Squat: \\u0026lt;\/i\\u0026gt;Drive down through the standing leg and foot. \\u0026lt;strong\\u0026gt;Find a steady point to gaze at to help keep your balance.\\u0026lt;\/strong\\u0026gt; This is already an advanced move, but you can amp it up even more by really slowing down. Dial it down by using something (a chair, the bed, the couch) to squat into and stabilize yourself.\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026lt;i\\u0026gt;Plank Up Downs: \\u0026lt;\/i\\u0026gt;Shoulders stay stacked over wrists or elbows, hips in line with shoulders. \\u0026lt;strong\\u0026gt;The core is super engaged and legs\/glutes are also active.\\u0026lt;\/strong\\u0026gt; Amp it up by increasing speed (while maintaining form). Dial it down by placing knees on the floor.\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026lt;i\\u0026gt;***\\u0026lt;\/i\\u0026gt;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026lt;i\\u0026gt;Side Plank: \\u0026lt;\/i\\u0026gt;\\u0026lt;strong\\u0026gt;Raise your hips higher than you think to form a straight line perpendicular to the ground.\\u0026lt;\/strong\\u0026gt; Keep breathing deeply. Amp it up by lifting the upper arm and leg into the air to challenge balance. Dial it down by coming to your forearm and\/or leaving the knees and lower legs on the ground.\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026lt;i\\u0026gt;Reverse Crunch: \\u0026lt;\/i\\u0026gt;Squeeze and the top and lower with control; this form of crunch is easier on the spine and takes strain off the neck. Amp it up by lifting higher on the come up, holding longer and lowering down very slowly. Dial it down by lifting less high.\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026lt;i\\u0026gt;Lateral Squat: \\u0026lt;\/i\\u0026gt;Keep back straight and core tight as you move, \\u0026lt;strong\\u0026gt;really driving your weight down through the bent leg.\\u0026lt;\/strong\\u0026gt; Amp it up by sinking deeper into the squat. Dial it down by reducing the range of motion.\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026lt;i\\u0026gt;Glute Bridge:\\u0026lt;\/i\\u0026gt; Helps improve posture and relieve back pain. \\u0026lt;strong\\u0026gt;Make sure to really engage your glutes at the top of the movement.\\u0026lt;\/strong\\u0026gt; Amp it up by alternating and raising one leg into the air at a time while lifting your hips as high as you can. Dial it down by keeping both feet firmly planted on the ground and reducing the height of your hips.\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026lt;i\\u0026gt;Burpee: \\u0026lt;\/i\\u0026gt;\\u0026lt;strong\\u0026gt;Keep core engaged and spine neutral.\\u0026lt;\/strong\\u0026gt; Amp it up by increasing speed (while maintaining form). Dial it down by removing the jumps, and simply stepping in and out of the movements.\\u0026lt;br\/\\u0026gt;\\n\",\"width\":\"Wide\",\"aspect\":\"0\",\"style\":\"2b\",\"firstletter\":\"\",\"gradient\":\"none\",\"spacing\":true,\"previewImage\":\"\",\"lock\":\"\",\"metadata\":\"\",\"className\":\"\",\"TrpContentRestriction\":{\"restriction_type\":\"exclude\",\"selected_languages\":[],\"panel_open\":true}} \/--><!-- wp:puma\/row-article-multi {\"migrateBlock\":true,\"title\":\"\",\"mode\":\"manual\",\"numArticles\":1,\"manualArticles\":[{\"id\":20788}],\"aspect\":\"1\",\"category\":[],\"articles\":\"\",\"includeTopStories\":true,\"previewImage\":\"\",\"lock\":\"\",\"metadata\":\"\",\"className\":\"\",\"TrpContentRestriction\":{\"restriction_type\":\"exclude\",\"selected_languages\":[],\"panel_open\":true}} \/--><!-- wp:puma\/row-headline {\"h1\":\"Modern Workouts\",\"width\":\"Full\",\"h2\":\"\",\"previewImage\":\"\",\"lock\":\"\",\"metadata\":\"\",\"className\":\"\",\"TrpContentRestriction\":{\"restriction_type\":\"exclude\",\"selected_languages\":[],\"panel_open\":true}} \/--><!-- wp:puma\/row-article-teaser-3 {\"migrateBlock\":true,\"numArticles\":3,\"title\":\"Modern Workouts\",\"icon\":\"\",\"manualArticles\":[{\"id\":17391},{\"id\":17337},{\"id\":17513}],\"mode\":\"manual\",\"articles\":\"\",\"previewImage\":\"\",\"lock\":\"\",\"metadata\":\"\",\"className\":\"\",\"TrpContentRestriction\":{\"restriction_type\":\"exclude\",\"selected_languages\":[],\"panel_open\":true}} \/--><!-- wp:puma\/row-article-multi {\"migrateBlock\":true,\"numArticles\":2,\"title\":\"\",\"icon\":\"icon-puma\",\"manualArticles\":[{\"id\":19954},{\"id\":5995}],\"mode\":\"manual\",\"aspect\":\"1\",\"category\":[],\"articles\":\"\",\"includeTopStories\":true,\"previewImage\":\"\",\"lock\":\"\",\"metadata\":\"\",\"className\":\"\",\"TrpContentRestriction\":{\"restriction_type\":\"exclude\",\"selected_languages\":[],\"panel_open\":true}} \/-->","post_title":"Bodyweight Exclusive Home Workouts","post_excerpt":"Sometimes getting to the gym can be a little difficult \u2500 be it due to a lack of motivation, missing transportation or a certain global pandemic. That\u2019s why home bodyweight workouts can be a lifesaver and gamechanger. We\u2019ve put together a few comprehensive home circuits that exclusively make use of your bodyweight, with some bonus alignment cues and modification ideas to keep in mind.\n","post_status":"publish","comment_status":"closed","ping_status":"closed","post_password":"","post_name":"bodyweight-exclusive-home-workouts","to_ping":"","pinged":"","post_modified":"2025-09-28 08:53:24","post_modified_gmt":"2025-09-28 08:53:24","post_content_filtered":"","post_parent":0,"guid":"https:\/\/www.puma-catchup.com\/?p=34025","menu_order":0,"post_type":"post","post_mime_type":"","comment_count":"0","filter":"raw","ancestors":[],"page_template":"","post_category":[3],"tags_input":[],"id":34025,"author":"13","date":"2022-01-29 09:00:14","date_gmt":"2022-01-29 08:00:14","content":"<!-- wp:puma\/row-post-header {\"image\":{\"id\":34026},\"headline\":\"Bodyweight Exclusive Home Workouts\",\"content\":\"Burn baby, burn\",\"previewImage\":\"\",\"lock\":\"\",\"metadata\":\"\",\"className\":\"\",\"TrpContentRestriction\":{\"restriction_type\":\"exclude\",\"selected_languages\":[],\"panel_open\":true}} \/--><!-- wp:puma\/row-text-single {\"content\":\"\\u0026lt;span class=\\u0026quot;textStyle_intro\\u0026quot;\\u0026gt;Sometimes getting to the gym can be a little difficult \u2500 be it due to a lack of motivation, missing transportation or a certain global pandemic. That\\u0026rsquo;s why home bodyweight workouts can be a lifesaver and gamechanger. We\\u0026rsquo;ve put together a few comprehensive home circuits that exclusively make use of your bodyweight, with some bonus alignment cues and modification ideas to keep in mind.\\u0026lt;\/span\\u0026gt;\\n\",\"width\":\"Wide\",\"aspect\":\"0\",\"style\":\"2b\",\"firstletter\":\"\",\"gradient\":\"none\",\"spacing\":true,\"previewImage\":\"\",\"lock\":\"\",\"metadata\":\"\",\"className\":\"\",\"TrpContentRestriction\":{\"restriction_type\":\"exclude\",\"selected_languages\":[],\"panel_open\":true}} \/--><!-- wp:puma\/row-text-single {\"content\":\"\\u0026lt;br\/\\u0026gt;\\u0026lt;b\\u0026gt;Benefits of a Bodyweight Workout\\u0026lt;\/b\\u0026gt;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;ul\\u0026gt;\\n\\u0026lt;li aria-level=\\u0026quot;1\\u0026quot;\\u0026gt;\\u0026lt;i\\u0026gt;Super simple\\u0026lt;\/i\\u0026gt; \u2500 \\u0026lt;strong\\u0026gt;you can do it anywhere and at any moment\\u0026lt;\/strong\\u0026gt; as it requires zero equipment and takes up very little space.\\u0026lt;\/li\\u0026gt;\\n\\u0026lt;li aria-level=\\u0026quot;1\\u0026quot;\\u0026gt;\\u0026lt;i\\u0026gt;Maximize your workout time\\u0026lt;\/i\\u0026gt; \u2500 there is \\u0026lt;strong\\u0026gt;no time wasted\\u0026lt;\/strong\\u0026gt; swapping out equipment from one set to the next so you can make full use of your dedicated sweat session.\\u0026lt;\/li\\u0026gt;\\n\\u0026lt;li aria-level=\\u0026quot;1\\u0026quot;\\u0026gt;\\u0026lt;i\\u0026gt;Effective\\u0026lt;\/i\\u0026gt; \u2500 typically bodyweight exercises involve compound movements that recruit both joint and muscle while \\u0026lt;strong\\u0026gt;combining cardio and strength\\u0026lt;\/strong\\u0026gt; to be ultra-effective. And these complete movements bolster both mobility and stability.\\u0026lt;\/li\\u0026gt;\\n\\u0026lt;li aria-level=\\u0026quot;1\\u0026quot;\\u0026gt;\\u0026lt;i\\u0026gt;Adaptable and accessible\\u0026lt;\/i\\u0026gt; \u2500 you can \\u0026lt;strong\\u0026gt;adjust as you see fit,\\u0026lt;\/strong\\u0026gt; depending on your fitness level. If something just isn\\u0026rsquo;t feeling right, there are plenty more exercises to explore.\\u0026lt;\/li\\u0026gt;\\n\\u0026lt;li aria-level=\\u0026quot;1\\u0026quot;\\u0026gt;\\u0026lt;i\\u0026gt;Tune in\\u0026lt;\/i\\u0026gt; \u2500 bodyweight exercises \\u0026lt;strong\\u0026gt;can help you to become more aware of the body\\u0026rsquo;s alignment,\\u0026lt;\/strong\\u0026gt; especially if you slow down and really pay attention to the muscle groups being activated while you are learning the moves.\\u0026lt;\/li\\u0026gt;\\n\\u0026lt;\/ul\\u0026gt;\\n\",\"width\":\"Wide\",\"aspect\":\"0\",\"style\":\"2b\",\"firstletter\":\"\",\"gradient\":\"none\",\"spacing\":true,\"previewImage\":\"\",\"lock\":\"\",\"metadata\":\"\",\"className\":\"\",\"TrpContentRestriction\":{\"restriction_type\":\"exclude\",\"selected_languages\":[],\"panel_open\":true}} \/--><!-- wp:puma\/row-text-single {\"content\":\"\\u0026lt;br\/\\u0026gt;\\u0026lt;b\\u0026gt;Building a Workout\\u0026lt;\/b\\u0026gt;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;Instead of solely targeting specific body parts, you can also \\u0026lt;strong\\u0026gt;focus on function to make for a more effective workout.\\u0026lt;\/strong\\u0026gt; But thinking to include something for the lower body, upper body (push and pull), core and a dynamic or full-body inclusive movement is a good starting point to build your circuit.\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;If you\\u0026rsquo;re used to lifting weights you may think a \\u0026lt;strong\\u0026gt;bodyweight-only workout won\\u0026rsquo;t be challenging enough, but you may be surprised!\\u0026lt;\/strong\\u0026gt; Toying with tempo, upping the number of reps and sets, or modifying the exercises allows you to amp it up or dial it down depending on your needs.\\u0026lt;br\/\\u0026gt;\\n\",\"width\":\"Wide\",\"aspect\":\"0\",\"style\":\"2b\",\"firstletter\":\"\",\"gradient\":\"none\",\"spacing\":true,\"previewImage\":\"\",\"lock\":\"\",\"metadata\":\"\",\"className\":\"\",\"TrpContentRestriction\":{\"restriction_type\":\"exclude\",\"selected_languages\":[],\"panel_open\":true}} \/--><!-- wp:puma\/row-text-single {\"content\":\"\\u0026lt;br\/\\u0026gt;\\u0026lt;b\\u0026gt;Bodyweight Home Routines\\u0026lt;\/b\\u0026gt;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;Do each exercise for 45 seconds, recover for 15 seconds. Go through the whole circuit, then rest for 1 minute. Repeat from the beginning for 3 to 4 rounds.\\u0026lt;br\/\\u0026gt;\\n\",\"width\":\"Wide\",\"aspect\":\"0\",\"style\":\"2b\",\"firstletter\":\"\",\"gradient\":\"none\",\"spacing\":true,\"previewImage\":\"\",\"lock\":\"\",\"metadata\":\"\",\"className\":\"\",\"TrpContentRestriction\":{\"restriction_type\":\"exclude\",\"selected_languages\":[],\"panel_open\":true}} \/--><!-- wp:puma\/row-text-single {\"content\":\"\\u0026lt;p\\u0026gt;          ______\\u0026lt;br \/\\u0026gt;\\nPush-up\\u0026lt;br \/\\u0026gt;\\nSplit Squat (Left and Right)\\u0026lt;br \/\\u0026gt;\\nPlank\\u0026lt;br \/\\u0026gt;\\nSuperman\\u0026lt;br \/\\u0026gt;\\nJump Squat\\u0026lt;\/p\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026lt;br\/\\u0026gt;Workout #1\",\"width\":\"Wide\",\"style\":\"quote\",\"firstletter\":\"\",\"gradient\":\"none\",\"spacing\":true,\"previewImage\":\"\",\"lock\":\"\",\"metadata\":\"\",\"className\":\"\",\"TrpContentRestriction\":{\"restriction_type\":\"exclude\",\"selected_languages\":[],\"panel_open\":true}} \/--><!-- wp:puma\/row-text-single {\"content\":\"\\u0026lt;p\\u0026gt;          ______\\u0026lt;br \/\\u0026gt;\\nMountain Climber\\u0026lt;br \/\\u0026gt;\\nBird Dog\\u0026lt;br \/\\u0026gt;\\nGlute Kickback\\u0026lt;br \/\\u0026gt;\\nPistol Squat (Left \\u0026amp; Right)\\u0026lt;br \/\\u0026gt;\\nPlank Up Downs \\u0026lt;\/p\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026lt;br\/\\u0026gt;Workout #2\",\"width\":\"Wide\",\"style\":\"quote\",\"firstletter\":\"\",\"gradient\":\"none\",\"spacing\":true,\"previewImage\":\"\",\"lock\":\"\",\"metadata\":\"\",\"className\":\"\",\"TrpContentRestriction\":{\"restriction_type\":\"exclude\",\"selected_languages\":[],\"panel_open\":true}} \/--><!-- wp:puma\/row-text-single {\"content\":\"\\u0026lt;p\\u0026gt;          ______\\u0026lt;br \/\\u0026gt;\\nSide Plank\\u0026lt;br \/\\u0026gt;\\nReverse Crunch\\u0026lt;br \/\\u0026gt;\\nLateral Squat\\u0026lt;br \/\\u0026gt;\\nGlute Bridge\\u0026lt;br \/\\u0026gt;\\nBurpee\\u0026lt;\/p\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026lt;br\/\\u0026gt;Workout #3\",\"width\":\"Wide\",\"style\":\"quote\",\"firstletter\":\"\",\"gradient\":\"none\",\"spacing\":true,\"previewImage\":\"\",\"lock\":\"\",\"metadata\":\"\",\"className\":\"\",\"TrpContentRestriction\":{\"restriction_type\":\"exclude\",\"selected_languages\":[],\"panel_open\":true}} \/--><!-- wp:puma\/row-text-single {\"content\":\"\\u0026lt;br\/\\u0026gt;\\u0026lt;b\\u0026gt;Breaking it Down\\u0026hellip;\\u0026lt;\/b\\u0026gt;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026lt;i\\u0026gt;Pushup\\u0026lt;\/i\\u0026gt;: VAim for the elbows to make a 45-degree angle and keep them tucked close to the body to protect the shoulders. Amp it up by slowing as you lower and coming deeper (exploring the range of motion). Dial it down by coming to your knees.\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026lt;i\\u0026gt;Split Squat\\u0026lt;\/i\\u0026gt;: Keep your core engaged throughout and \\u0026lt;strong\\u0026gt;drive into the front foot as you come up.\\u0026lt;\/strong\\u0026gt; Amp it up by slowing down on the come up (or even pausing halfway through the move). Dial it down by keeping the movement a bit more shallow.\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026lt;i\\u0026gt;Plank\\u0026lt;\/i\\u0026gt;: \\u0026lt;strong\\u0026gt;Don\\u0026rsquo;t let the hips drop down or pike up\\u0026lt;\/strong\\u0026gt; \u2500 picture your body in one strong and straight line. Amp it up by trying star planking, walking palms and toes away from the body until you are in an x-shape. Dial it down by dropping to the knees.\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026lt;i\\u0026gt;Superman: \\u0026lt;\/i\\u0026gt;Engage the entire back body, lifting chest and legs off the ground as high as you can \\u0026lt;strong\\u0026gt;while shoulders are relaxed and gaze towards the ground.\\u0026lt;\/strong\\u0026gt; Amp it up by pulling elbows into a cactus shape at the top of the movement and holding. Dial it down by alternating, only raising one arm and opposite leg at a time.\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026lt;i\\u0026gt;Jump Squat: \\u0026lt;\/i\\u0026gt;Keep your back straight and \\u0026lt;strong\\u0026gt;squat until thighs are parallel to the floor.\\u0026lt;\/strong\\u0026gt; Drive through feet to explode up and then land into the next squat. Amp it up by increasing speed and lowering yourself even further. Dial it down by slowing it down and keeping the move more shallow.\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;***\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026lt;i\\u0026gt;Mountain Climber:\\u0026lt;\/i\\u0026gt; Keep shoulders over wrists and body level throughout the reps; \\u0026lt;strong\\u0026gt;really engage your core.\\u0026lt;\/strong\\u0026gt; Amp it up by picking up the speed (without bouncing). Dial it down by slowing it down.\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026lt;i\\u0026gt;Bird Dog\\u0026lt;\/i\\u0026gt;: Keep shoulders and hips square to the ground, belly engaged and \\u0026lt;strong\\u0026gt;back flat.\\u0026lt;\/strong\\u0026gt; Amp it up by performing the same movements from a plank position. Dial it down by lifting arm and leg individually rather than together.\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026lt;i\\u0026gt;Glute Kickback: \\u0026lt;\/i\\u0026gt;\\u0026lt;strong\\u0026gt;Keep shoulders and hips parallel to the floor,\\u0026lt;\/strong\\u0026gt; and really think about contracting the glutes to your maximum. Amp it up by pulsing at the top of the move. Dial it down by holding the contraction for a shorter length.\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026lt;i\\u0026gt;Pistol Squat: \\u0026lt;\/i\\u0026gt;Drive down through the standing leg and foot. \\u0026lt;strong\\u0026gt;Find a steady point to gaze at to help keep your balance.\\u0026lt;\/strong\\u0026gt; This is already an advanced move, but you can amp it up even more by really slowing down. Dial it down by using something (a chair, the bed, the couch) to squat into and stabilize yourself.\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026lt;i\\u0026gt;Plank Up Downs: \\u0026lt;\/i\\u0026gt;Shoulders stay stacked over wrists or elbows, hips in line with shoulders. \\u0026lt;strong\\u0026gt;The core is super engaged and legs\/glutes are also active.\\u0026lt;\/strong\\u0026gt; Amp it up by increasing speed (while maintaining form). Dial it down by placing knees on the floor.\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026lt;i\\u0026gt;***\\u0026lt;\/i\\u0026gt;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026lt;i\\u0026gt;Side Plank: \\u0026lt;\/i\\u0026gt;\\u0026lt;strong\\u0026gt;Raise your hips higher than you think to form a straight line perpendicular to the ground.\\u0026lt;\/strong\\u0026gt; Keep breathing deeply. Amp it up by lifting the upper arm and leg into the air to challenge balance. Dial it down by coming to your forearm and\/or leaving the knees and lower legs on the ground.\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026lt;i\\u0026gt;Reverse Crunch: \\u0026lt;\/i\\u0026gt;Squeeze and the top and lower with control; this form of crunch is easier on the spine and takes strain off the neck. Amp it up by lifting higher on the come up, holding longer and lowering down very slowly. Dial it down by lifting less high.\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026lt;i\\u0026gt;Lateral Squat: \\u0026lt;\/i\\u0026gt;Keep back straight and core tight as you move, \\u0026lt;strong\\u0026gt;really driving your weight down through the bent leg.\\u0026lt;\/strong\\u0026gt; Amp it up by sinking deeper into the squat. Dial it down by reducing the range of motion.\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026lt;i\\u0026gt;Glute Bridge:\\u0026lt;\/i\\u0026gt; Helps improve posture and relieve back pain. \\u0026lt;strong\\u0026gt;Make sure to really engage your glutes at the top of the movement.\\u0026lt;\/strong\\u0026gt; Amp it up by alternating and raising one leg into the air at a time while lifting your hips as high as you can. Dial it down by keeping both feet firmly planted on the ground and reducing the height of your hips.\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026lt;i\\u0026gt;Burpee: \\u0026lt;\/i\\u0026gt;\\u0026lt;strong\\u0026gt;Keep core engaged and spine neutral.\\u0026lt;\/strong\\u0026gt; Amp it up by increasing speed (while maintaining form). Dial it down by removing the jumps, and simply stepping in and out of the movements.\\u0026lt;br\/\\u0026gt;\\n\",\"width\":\"Wide\",\"aspect\":\"0\",\"style\":\"2b\",\"firstletter\":\"\",\"gradient\":\"none\",\"spacing\":true,\"previewImage\":\"\",\"lock\":\"\",\"metadata\":\"\",\"className\":\"\",\"TrpContentRestriction\":{\"restriction_type\":\"exclude\",\"selected_languages\":[],\"panel_open\":true}} \/--><!-- wp:puma\/row-article-multi {\"migrateBlock\":true,\"title\":\"\",\"mode\":\"manual\",\"numArticles\":1,\"manualArticles\":[{\"id\":20788}],\"aspect\":\"1\",\"category\":[],\"articles\":\"\",\"includeTopStories\":true,\"previewImage\":\"\",\"lock\":\"\",\"metadata\":\"\",\"className\":\"\",\"TrpContentRestriction\":{\"restriction_type\":\"exclude\",\"selected_languages\":[],\"panel_open\":true}} \/--><!-- wp:puma\/row-headline {\"h1\":\"Modern Workouts\",\"width\":\"Full\",\"h2\":\"\",\"previewImage\":\"\",\"lock\":\"\",\"metadata\":\"\",\"className\":\"\",\"TrpContentRestriction\":{\"restriction_type\":\"exclude\",\"selected_languages\":[],\"panel_open\":true}} \/--><!-- wp:puma\/row-article-teaser-3 {\"migrateBlock\":true,\"numArticles\":3,\"title\":\"Modern Workouts\",\"icon\":\"\",\"manualArticles\":[{\"id\":17391},{\"id\":17337},{\"id\":17513}],\"mode\":\"manual\",\"articles\":\"\",\"previewImage\":\"\",\"lock\":\"\",\"metadata\":\"\",\"className\":\"\",\"TrpContentRestriction\":{\"restriction_type\":\"exclude\",\"selected_languages\":[],\"panel_open\":true}} \/--><!-- wp:puma\/row-article-multi {\"migrateBlock\":true,\"numArticles\":2,\"title\":\"\",\"icon\":\"icon-puma\",\"manualArticles\":[{\"id\":19954},{\"id\":5995}],\"mode\":\"manual\",\"aspect\":\"1\",\"category\":[],\"articles\":\"\",\"includeTopStories\":true,\"previewImage\":\"\",\"lock\":\"\",\"metadata\":\"\",\"className\":\"\",\"TrpContentRestriction\":{\"restriction_type\":\"exclude\",\"selected_languages\":[],\"panel_open\":true}} \/-->","title":"Entrenamientos en casa exclusivos con peso corporal","excerpt":"A veces, ir al gimnasio puede ser un poco dif\u00edcil, ya sea por falta de motivaci\u00f3n, por falta de transporte o por una pandemia mundial. Por eso, los entrenamientos en casa con el peso corporal pueden salvarnos la vida y cambiar las reglas del juego. Hemos reunido algunos circuitos caseros completos que utilizan exclusivamente el peso corporal, con algunas claves de alineaci\u00f3n adicionales e ideas de modificaci\u00f3n a tener en cuenta.","status":"publish","password":"","name":"bodyweight-exclusive-home-workouts","modified":"2025-09-28 08:53:24","modified_gmt":"2025-09-28 08:53:24","content_filtered":"","parent":0,"type":"post","mime_type":"","template":"","category":[3],"datetime_local":"29 de enero de 2022, 8:00","date_local":"29 de enero de 2022","time_local":"8:00","slug":"bodyweight-exclusive-home-workouts","url":"https:\/\/www.puma-catchup.com\/es\/sportstyle\/bodyweight-exclusive-home-workouts\/","featured_image":{"width":1140,"height":640,"file":"2022\/01\/01_HomeWorkout_H.jpg","filesize":131294,"sizes":{"medium":{"file":"01_HomeWorkout_H-300x168.jpg","width":300,"height":168,"mime-type":"image\/jpeg","filesize":14466},"large":{"file":"01_HomeWorkout_H-1024x575.jpg","width":1024,"height":575,"mime-type":"image\/jpeg","filesize":101697},"thumbnail":{"file":"01_HomeWorkout_H-150x150.jpg","width":150,"height":150,"mime-type":"image\/jpeg","filesize":7850},"medium_large":{"file":"01_HomeWorkout_H-768x431.jpg","width":768,"height":431,"mime-type":"image\/jpeg","filesize":63623},"trp-custom-language-flag":{"file":"01_HomeWorkout_H-18x10.jpg","width":18,"height":10,"mime-type":"image\/jpeg","filesize":1303}},"image_meta":{"aperture":"0","credit":"","camera":"","caption":"","created_timestamp":"0","copyright":"","focal_length":"0","iso":"0","shutter_speed":"0","title":"","orientation":"0","keywords":[]},"id":34026,"alt":"A woman practicing a Home Workout with her daughter","caption":"","description":"","url":"https:\/\/www.puma-catchup.com\/wp-content\/uploads\/2022\/01\/01_HomeWorkout_H.jpg","title":"01_HomeWorkout_H","aspect_ratio":1.78125,"focalPointLeft":0.5,"focalPointTop":0},"headline":"Bodyweight Exclusive Home Workouts","categories":[{"term_id":3,"name":"Sportstyle","slug":"sportstyle","term_group":0,"term_taxonomy_id":3,"taxonomy":"category","description":"","parent":0,"count":417,"filter":"raw","url":"https:\/\/www.puma-catchup.com\/es\/category\/sportstyle\/"}],"theCategory":{"term_id":3,"name":"Sportstyle","slug":"sportstyle","term_group":0,"term_taxonomy_id":3,"taxonomy":"category","description":"","parent":0,"count":417,"filter":"raw","url":"https:\/\/www.puma-catchup.com\/es\/category\/sportstyle\/"},"isFeaturedArticle":true,"isTopArticle":false},"_links":{"self":[{"href":"https:\/\/www.puma-catchup.com\/es\/wp-json\/wp\/v2\/posts\/34025","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.puma-catchup.com\/es\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.puma-catchup.com\/es\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.puma-catchup.com\/es\/wp-json\/wp\/v2\/users\/13"}],"replies":[{"embeddable":true,"href":"https:\/\/www.puma-catchup.com\/es\/wp-json\/wp\/v2\/comments?post=34025"}],"version-history":[{"count":0,"href":"https:\/\/www.puma-catchup.com\/es\/wp-json\/wp\/v2\/posts\/34025\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.puma-catchup.com\/es\/wp-json\/wp\/v2\/media\/34026"}],"wp:attachment":[{"href":"https:\/\/www.puma-catchup.com\/es\/wp-json\/wp\/v2\/media?parent=34025"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.puma-catchup.com\/es\/wp-json\/wp\/v2\/categories?post=34025"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}