Connect with us

Health and Wellness

A strength training and cardio that you can do at home in 15 minutes



That we are confined does not mean that we train: it is one of the key guidelines to maintain a healthy life style, also in these circumstances. So, today I bring you this training that combines strength work and cardioto get a full workout without the need to use more material objects that you have at home.

This training, although we followed, consists of two parts: an anaerobic, in which we will seek to increase the strength due to our body weight and other cardiovascular to finish the training. All training will be able to complete from the same room of our house.

We begin with the part of strength in which we will perform the following exercises one after another without stretching a lot of break times. We will not set a specific time, but the idea is that you will not recover at all between sets and you get to the next series somewhat tiredbut you can complete it.







Funds triceps on chair






Remo table



And finally we ended up with a small interval training of high intensity with a structure Tabata in which we will do a single exercise. In this case we opted for the burpees since this is an exercise very complete and in addition, with little time, it will speed up our body and help to burn a lot of calories. If you want to, you can choose another: the skipping, the hopping with jumping rope or jumping jacks are good examples.

Choose the exercise that we choose we will do six or eight sets of 20 seconds of work and 10 seconds of rest, thus completing between three and four minutes of cardiovascular work.

As always, so you can be sure to perform each exercise properly we will explain them one by one.

A cardio workout without jumps, and without material with exercises to do in your own home


We started working our legs with a squats free of weight and deep. We put the feet with a separation similar to the width of our shoulders, the soles of the feet well supported on the floor and the toes facing forward.

In this position we bring the buttocks back slightly, while keeping your back as upright as possible at all times and flex the knees to perform a movement similar to that which we would want to sit in a chair that was behind us. Keep in mind that the weight must fall on our heels and not on the toe.

Funds triceps on chair


To work our arms, mainly the back, we’re going to make funds with a chair or on a chair. We place ourselves in front of the chair or armchair, we support the hands with the fingers facing forward and support our feet on the ground.

From this position flexionaremos our elbows until they form an angle of about 90 °, directing always our elbows back. After, we will stretch our elbows to return to the initial position.

Remember, if you are a beginner, you can put your knees bent and your feet close to your glutes for ease of movement, loading and less weight. If you’re already an expert, keep your legs straight and feet clear of the buttocks.

15-minutes of training material with exercises to put your abs to the point at home


push-ups chest-workout-at-home

To work the pectoral there is nothing better than a few pushups at home. We can do them with your feet flat, if we have strength, or on our knees if we are beginners or we are unable to complete the 12 repetitions.

We will stand on the floor with the palms of your hands directly beneath your shoulders, and the forefoot of both feet or knees on the floor. In this position flexing our elbows, guiding them backuntil the chest touch the ground and return to stretch your arms to complete one repetition.

Remo table

To work our back home we will perform a rowing invested using a table and our body weight. We will stand under the table (you can also use a chair, though you will have less travel in the motion), and hold both sides of the table with the hands.

In this position we force by bending our elbows and getting close to our chest to the table all possible: it is a movement of pull similar to the rowing that we can do in the gym or in a dominated. Then down, controlling the movement until your arms are fully stretched to complete a repetition.


We ended up with this cardiovascular exercise in format Tabatathat will help us to finish the training by burning calories. The burpees put together different movements to work virtually the whole body: a squat, a push and a vertical jump. Remember that in this training we’ll do six to eight sets of 20 seconds of work and 10 rest.

We begin standing in a relaxed position, with the legs open to the width of our hip. Perform a squat and we support our hands in the soil: with a leap, we carry our legs backward up into a pushup position or plank front. From there, we made a bending, touching our chest with the floor, or relying directly on the floor if we are newbies. We return to the pushup position and, with a jump, collect the legs forward: we go back to stand up and chain a vertical jump, to help us bringing our arms up.

This article was originally posted by Victor Falcon in march of 2019 and has been revised for republication.

Videos | Tutograma and Vitónica
Image | iStock
In Vitónica | A circuit of functional training that you can do in your own home

Health and Wellness

A Natural Way to Improve Sex and your Love



Instantly Increase your Sex Drive Naturally

Sometimes at the end of a long day or even week, the last thing on your mind is pleasing your man. Your sex drive seems to go completely out the window and other things in your life seem to take precedent. Work, kids, school, family, friends, cooking, cleaning – you name it – all these things seem to have more urgency and taking time out for yourself and making sure you and your man have intimate times just doesn’t seem important. And although these intimate times generally do more to boast your overall sense of well being and energy, it’s tough to get started sometimes. And sometimes don’t you just wish that you could have a little boost to get over that niggling feeling that means the difference between going straight to sleep and having fun with your man that doesn’t involve much in the way of sleeping or snoring.

But it can seem overwhelming to take the time to research products that are available on the market. And who can be totally informed and ensured that whatever product they chose that there will be no side effects. Well here at the Hersolution Gel we have taken all the guess work out of what will work for you. This natural female enhancement gel will do more for you than any amount of foreplay has done in the past to ensure you are stimulated and aroused.

This product is applied topically, without any need for pills or planning ahead. Its non greasy formula made up of natural ingredients such as aloe, shea and cocoa butters, botanical essences and vitamins are a natural alternative to other products on the market today. Within seconds after applying just a little dab to your vaginal area, you feel a very erotic tingling sensation. The blood flow to your tissues will increase, adding additional sensations and increasing your libido. This gel also counteracts any dryness that may be the result of a decrease in sexual desire or aging. So there is no need to add to your worries that you won’t be able to fully enjoy intercourse or that you may not be able to fully appreciate your lover’s attention.

He will be equally satisfied in feeling the increase in your desire and nothing makes your man get more wound up than feeling your arousal. You’ll soon want to rip his clothes off the minute he’s near you after applying just a dab of the Hersolution Gel. This all natural gel’s benefits are immediate and long lasting. You will soon wonder why you waited for so long to try something like this. Say good bye to any worries or distractions that might impede your nights of pleasure and say hello to passion and orgasms that will rock your world.

So what are you and your man waiting for? Contact us today and by the next time you’re planning a secret rendezvous you’ll be primed and ready for a night of passion that neither of your will soon forget.

For more information, go to

Continue Reading

Health and Wellness

What are the favourable properties of CBD oil?



CBD oil is trendy and is in demand for many applications. CBD, or cannabidiol, is a cannabinoid that is not psychoactive. It is obtained from the female hemp. It is often used as an oil because it has numerous favourable properties.


Click here to find out many benefits of CBD oil and discover why it is such a trend!


Many people swear by this remedy because, for example, it becomes anti-inflammatory and can also relax. The exact effects of CBD are still under investigation.

CBD oil can be described as a natural remedy, the use of which is of course regulated by law. The authorities have only looked at this product because it is obtained from parts of the cannabis plant.


People who use CBD oil must know that it should only be a food supplement and can never replace a healthy and balanced diet.


Why are supplements like CBD oil in demand?

Food supplements that consist of natural substances such as CBD are in demand primarily because they are not a standard product of the pharmaceutical industry.


Besides, they are not to be compared with the supplements from the supermarket, which usually have a deficient proportion of nutrients and active ingredients. CBD oil from websites such as, is often used for various signs and symptoms, but this does not mean that you can use it without hesitation. 


However, before using CBD oil, you should inform yourself sufficiently and, if necessary, even consult a doctor.


Can I become addicted to CBD oil?

One question that many people ask themselves before taking is whether you get addicted to CBD oil. CBD has been tested and researched by the World Health Organization (WHO). It assumes that CBD is not addictive. It can also be understood that there will be no side effects or side effects.


What are the benefits of using CBD?

If you take the product CBD in the form of an oil, for example, you could enjoy some advantages. The effect is not always proven, but many cases and findings assume that specific favourable properties can be assigned to the CBD.


It can be assumed that CBD is anti-inflammatory and can also relieve pain. It is also said to have an antipsychotic effect.

It is also possible that CBD can protect the nerves because it has a neuroprotective effect. 


In the long term, this could lead to CBD being attractive from a medical point of view since it can be used in specific clinical treatments. CBD could also play a role in addiction therapy in the long term and help to ensure that appropriate treatment therapies can be used.


Can CBD be used as a replacement for tobacco products?

The addiction to nicotine is one of the most strongly represented dependencies on the planet, which is also legal. The fact is that every year thousands of people die from addiction to nicotine. It is because tobacco products can cause different types of cancer.


Lung cancer, larynx cancer or stomach cancer are just a few examples. Many smokers are currently trying to switch from the classic tobacco cigarette to the e-cigarette.


Besides, CBD oil can help you get away from nicotine!

  • E-cigarettes can be smoked with CBD liquids
  • The blood flow to the body is improved, the risk of heart attack drops significantly, and the lungs begin to regenerate.
  • The risk of cancer drops significantly.


Many e-cigarettes smokers report that there is always the possibility to work with CBD oil when switching to e-cigarettes. Depending on the product, the nicotine content is significantly reduced or, in the end, wholly omitted.


Anyone who manages to get away from nicotine and thus from classic tobacco ensures that their own heart attack risk drops significantly and that their nerves function better at the same time.


Where can I get CBD from?

CBD oil can be obtained in various quantities directly on the Internet. It means that it can be easily bought through online shops. 


The CBD oil can be purchased in small bottles in different concentrations. It means that it can be purchased with 3 or 5% CBD, for example.


It is essential to choose only reliable and legit suppliers online. You should visit the pages of This company is based in Italy, 100% legal, and. They sale CBD flowers and CBD oils, through Europe and the UK.



Continue Reading

Health and Wellness

I have started to do Yoga, Hiit at home, and what am I, or I start to notice, after a few sessions, the abdomen and legs firmer?



Give the profile of Irene Alda on Instagram has been the best thing that could have happened to me now that I am so much time at home. This yoga instructor teaches a discipline that is defined as Yiit, that is to say, yoga+hiit. For those that missed workout in the fitness room, the TRX, the machines of strength and dumbbells, the possibility to practice this discipline at home is a real gift because it has it ALL:

· You do not need any itemwork with your own body. Great, if you don’t have gym gear at home.

· Incorporates cardioperfect for our heart to pump and to move the oxygen, so complicated when you can’t even walk.

· You work a lot of the flexibility so that the body acquires a very harmoniouswithout mark too the muscles.

Continue Reading