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Shape up with these 5 exercises and Double Seven

If you’ve decided this year that you want to get in shape, we suggest you write down this simple exercise routine that you can easily do anywhere. First of all, we recommend that you eat a healthy and balanced diet and exercise regularly. With your willpower and the help of Double Seven we are sure that you will achieve all your goals. In the exercise routine that we are going to explain below we will work various muscle groups such as abs, arms, buttocks and legs.

Push-ups (3×12)

It is one of the best known and most basic exercises that exist. With push-ups we work the upper body, mainly the pectorals and triceps. To perform the exercise you have to lie on the floor face down, put your hands at shoulder level, legs straight and lift your body upwards. If we have many difficulties we can start doing  knee push-ups, this way we will need less effort and it will be easier to start. We will do 3 sets of 12 push-ups.

Squats (3×12)

With this exercise we will work the buttocks and legs. Its execution is somewhat complicated and it is very important to perform the technique well, as we can injure our back. We will start by separating the feet according to the width of the hips, we will bend the legs without the knees exceeding the tip of the feet, we will keep our eyes straight ahead and the back straight and we will try to press our heels into the ground . We will do 3 sets of 12 repetitions. If we notice that we are doing very well we can add some weight and place it on our shoulders.

Pull-ups (3×10)

This exercise requires technique and strength. To do pull-ups we will need a bar that is located at a certain height, this way we can hold on with our hands and stay suspended in the air. Pull-ups can be performed in 3 different ways, depending on the position of the hands. There is the neutral, supine and prone grip. Today we will explain the best-known grip, the prone grip. We will place the hands holding the bar and looking forward, a little more separated from the height of the shoulders and when we are fully suspended in the air we will pull with the dorsal back until we pass the bar with the chin. An important tip, we recommend you to bring the shoulder blades together when you reach the top to avoid back injuries. If at the beginning it seems too complicated and you don’t have enough strength, you can use an elastic bandplaced on the bar and on your feet, or the help of a partner. Try to do 3 sets of 10 repetitions.

Running (20-30 minutes)

Anaerobic activity is essential for a healthy lifestyle. The benefits of running are many and very good, it reduces the risk of contracting diseases such as diabetes, cardiovascular diseases or overweight, it improves the cardiorespiratory system, strengthens bones, regenerates muscle mass, helps combat stress and anxiety, promotes rest and increases self-esteem.


To finish our exercise routine we will end with some crunches. You can do them in many ways, but we recommend isometric crunches. This exercise consists of lying face down, resting your forearms and the tips of your feet on the floor, and hold as long as you can in that position, contracting your abdominal muscles. If you want you can use a mat or a towel and place it under your forearms so that they do not hurt. It is a very complete exercise and we are sure you will see results in the short term.

Remember to eat a balanced diet and do sport regularly to achieve an adequate quality of life. With these tips and the help of Double Seven  no one will stop you.