close
close
close

Exercise at Home with Ruben Tabares

We asked the trainer of Champions Ruben Tabares (follow Ruben @rubentabareswellness)
for his advice on the best routine at home.

Water, Nutrition, Exercise and Happiness are key for maintaining a healthy immune system which can protect you from foreign invaders, so make sure to increase your daily intake of sunlight, 15 minutes a
day is sufficient along side plenty of fruit and vegetables, water, exercise, healthy fats that help to boost immunity and general health.

Exercise

Monday – Strength
Tuesday – Stretching, Flexibility, Yoga
Wednesday – High Intensity
Thursday – Cardio
Friday – Strength
Saturday – Cardio
Rest – Active Recovery (Walking)

Strength

Warm up/Dynamic Stretching

Squat – 10kgs 3x 8 – Bodyweight 3 x 20
Tiger Push Ups – 3 x 8
Clock Lunges L&R – 3 x 5
Elbow Ups - 3 x 15
Dead Lift - 10kgs 3 x 8 - Bodyweight 3 x 20
Core - Reverse Crunches - 3 x 20

High Intensity

30 seconds
Squat
Squat Jumps
Walk Out/Press Ups
Split Jump
High Knees

Cardio

Skipping
Jogging
Fast paced Walking

Post workout recovery

Studies show Vitamin C supplementation helps reduce post work out inflammation- take 1000mg twice a day to boost immunity and energy and reduce inflammation.

Studies show EFAs boost energy and performance in athletes whilst reducing inflammatory pathways.

to top

We use cookies (and other similar technologies) to collect data to improve your shopping experience. By using our website, you're agreeing to the collection of data as described in our Privacy Policy.