5 workout plans to do at home
There are 5 amazing training plans that you can do without leaving home. Images of each program and descriptions of all the exercises and their respective protocols.
Training F20251
Total duration: 28-38 minutes
Suggestions:
- Do the exercises intensely, but safely
- If there is any exercise that causes discomfort or doubts, go to the next one
Warm-up – 5 minutes
Joint mobilization – Perform some rotations of the lower and upper limbs and trunk for the indicated time to activate the body for the main task.
Main task – 18-30 minutes
Protocol : Functional circuit training, performing 45 seconds of each exercise with a 15-second rest between each one. Do 3-5 rounds of the circuit according to your physical condition.
Exercise 1 – Push-ups on the chair
Exercise 2 – Flights
Exercise 3 – Squat with shoulder press
Exercise 4 – Plank step up
Exercise 5 – Command push-ups
Exercise 6 – Thruster
Return to calm – 5 minutes
Stretching
Explanation of exercises
Exercise 1 – Push-ups on the chair
Start in a plank position, with your arms extended, with your hands resting on a chair positioned shoulder-width apart, lower the plank towards the chair, bending your arms, until your torso almost touches the chair, then return to the starting position.
Exercise 2 – Flights
Start the movement by standing with your torso tilted, holding the weight (dumbbells, rice packets, milk packets or water bottles) with your arms stretched out perpendicular to your torso, and perform the movement by opening your arms, simulating flight, until your arms reach shoulder height.
Exercise 3 – Squat with shoulder press
Do a squat with a bar/cable behind your head, extend your arms upwards while keeping the movement perpendicular to the ground. Return to the starting position.
Exercise 4 – Plank step up
Start the movement with your hands on the floor and your legs bent, move up and down the chair, trying to always keep your arms straight and your shoulders above shoulder level.
Exercise 5 – Command push-ups
Start in a forearm plank, move up to a hand plank by extending your elbows, and return to a forearm plank by flexing the elbow that started the move up. Alternate between one arm and the other.
Exercise 6 – Thruster
Perform the squat movement followed by the shoulder press movement. Use a cushion, water bottle, ball or free weights to perform the exercise.
If you want to know the remaining 95 workouts, click here...
Training F20253
Total duration: 46 minutes
Suggestions:
- Do the exercises intensely, but safely
- If there is any exercise that causes discomfort or doubts, go to the next one
Warm-up – 5 minutes
Joint mobilization – Perform some rotations of the lower and upper limbs and trunk for the indicated time to activate the body for the main task.
Main task – 36 minutes
Protocol : Functional training with the bingo game. The goal is to play the complete bingo game (all 4 lines) or just a few lines.
Line 1 – Exercise 1,2,3 and 4
Line 2 – Exercise 5, 6, 7 and 8
Line 3 – Exercise 9,10,11 and 12
Line 4 – Exercise 13,14,15 and 16
Exercise 1 – Plank Jacks
Exercise 2 – Jump squats
Exercise 3 – Burpee
Exercise 4 – Inverted L
Exercise 5 – Prisoner Lunge
Exercise 6 – Windshield Crunches
Exercise 7 – Cross climbers
Exercise 8 – Cable Running (Barbell)
Exercise 9 – Flights
Exercise 10 – Thruster
Exercise 11 – Oblique abdominals
Exercise 12 – Jumping climber
Exercise 13 – Triceps (backbends on the chair)
Exercise 14 – Upper abdominals
Exercise 15 – Push-ups
Exercise 16 – Half burpee
Return to calm – 5 minutes
Stretching
Explanation of exercises
Exercise 1 – Plank Jacks
Start in the plank position, move your legs apart and together, trying to maintain a stable plank position, keeping your shoulders fixed and above your hands.
Exercise 2 – Jump squats
Start with your feet shoulder-width apart and your knees semi-flexed. Bend your legs, simulating a sitting position, without your knees moving beyond your toes. Keeping your gaze forward, extend your legs and perform a vertical jump.
Exercise 3 – Burpee
Start the movement standing up, place your hands on the ground as close to your feet as possible, then move to the plank position, perform arm flexions while lying completely on the ground. Perform all the movements in reverse order, finishing with a vertical jump.
Exercise 4 – Inverted L
Place your hands on the floor, trying to make an “L” between your torso and lower limbs. Hold the position for the set time.
Exercise 5 – Prisoner Lunge
Alternately perform a deep back bending the leg, at the same time keeping the hands behind the neck as if you were a prisoner.
Exercise 6 – Windshield Crunches
Start the movement by lying on your back with your legs stretched out overhead, perform the window cleaning movement with your legs extended, alternately bringing your legs closer to the floor on the right and left.
Exercise 7 – Cross climbers
Start the plank movement with your glutes and abs contracted, alternately bringing your knee closer to the opposite elbow. Try to keep your pelvis level and your back aligned throughout the movement.
Exercise 8 – Cable Running (Barbell)
Simulate the running movement, alternately raising your knees to the height of your pelvis, bringing the front third of your foot down to the ground, keeping the cable up with your arms stretched out.
Exercise 9 – Flights
Start the movement by standing with your torso tilted, holding the weight (dumbbells, rice packets, milk packets or water bottles) with your arms stretched out perpendicular to your torso, and perform the movement by opening your arms, simulating flight, until your arms reach shoulder height.
Exercise 10 – Thruster
Perform the squat movement followed by the shoulder press movement. Use a cushion, water bottle, ball or free weights to perform the exercise.
Exercise 11 – Oblique abdominals
Start the movement lying completely on the floor with your arms at your sides and both legs bent upwards, raise your torso obliquely towards the opposite knee, simultaneously bringing your knee closer to your shoulder.
Exercise 12 – Jumping climber
Start the plank movement with your glutes and abs contracted, bring both knees together at the same time towards your elbows (drawing an II), return to the starting position and then bring both knees together towards your right elbow. Try to keep your pelvis level and your back aligned throughout the movement.
Exercise 13 – Triceps (backbends on the chair)
Start the movement with your hands resting on the edge of the chair, keeping your back straight, your stomach contracted and your shoulder blades closed. Bend your arms so that your body sinks, then return to the starting position.
Exercise 14 – Upper abdominals
Start the movement by lying on your back with your legs stretched out overhead, perform the movement of flexing your torso in an upward direction with your arms stretched out overhead.
Exercise 15 – Push-ups
Start in a plank position, with your arms extended, with your hands resting on the ground at shoulder width, lower the plank towards the ground, bending your arms, until your body almost touches the ground, then return to the starting position.
Exercise 16 – Half burpee
Start the movement standing up, place your hands on the ground as close to your feet as possible, then move to the hand plank position. Perform all the movements in reverse, finishing with a vertical jump.
If you want to know the remaining 95 workouts, click here...
Training F20255
Total duration: 34-50 minutes
Suggestions:
- Do the exercises intensely, but safely
- If there is any exercise that causes discomfort or doubts, go to the next one
Warm-up – 5 minutes
Joint mobilization – Perform some rotations of the lower and upper limbs and trunk for the indicated time to activate the body for the main task.
Main task – 24-40 minutes
Protocol : Functional training performing 3-5 rounds of the 10-exercise circuit, performing each exercise for the defined time.
Exercise 1 – Cross Climber
Exercise 2 – Adductor stretching (right side and left side)
Exercise 3 – Command push-ups
Exercise 4- Standing lower back stretches
Exercise 5 – Hollow rock
Exercise 6 – Arch rock
Exercise 7 – Adductor stretches (sumo)
Exercise 8 – Swinging forearm plank
Exercise 9 – Abductor stretching (right and left side)
Exercise 10 – Jumping jacks
Return to calm – 5 minutes
Stretching
Explanation of exercises
Exercise 1 – Cross Climber
Start the plank movement with your glutes and abs contracted, alternately bringing your knee closer to the opposite elbow. Try to keep your pelvis level and your back aligned throughout the movement.
Exercise 2 – Adductor stretching (right side and left side)
Place your left knee on the floor and your right foot on the floor, trying to make a 90º angle between your leg and thigh. Place your right hand next to your heel, rotating your torso and pointing your left hand upwards. Your gaze should be directed upwards. Repeat the movement on the opposite side.
Exercise 3 – Command push-ups
Start in a forearm plank, move up to a hand plank by extending your elbows, and return to a forearm plank by flexing the elbow that started the move up. Alternate between one arm and the other.
Exercise 4- Standing lower back stretches
In a standing position, keeping your legs slightly bent and together and your feet together, bring your torso closer to your thighs, trying to hug your thighs behind you, stretching your lower back and the back of your thighs. Hold the position for the set time.
Exercise 5 – Hollow rock
Lie down with your arms and legs extended, but without touching the extremities on the floor. The goal is to imitate the shape of a canoe, keeping your body firm and rocking your body, alternately raising the upper and lower parts of your body.
Exercise 6 – Arch rock
Lie on your back in an arched position, with your legs and arms raised, keeping your lower back and glutes tight, keeping your body firm and rocking your body, alternately raising the upper and lower parts of your body.
Exercise 7 – Adductor stretches (sumo)
Keeping your back straight, lower your pelvis until it is below the level of your knees, arms stretched out next to your thighs and hands holding your heels. Keep your back straight and your gaze forward. Stay in the position for the set time.
Exercise 8 – Swinging forearm plank
Get into a plank position, with your forearms resting on the floor and keeping your abs, glutes, thighs and quadriceps tight. The movement should be performed by alternately bending your left and right legs, keeping your knees in the same position. At the same time, you should swing the plank forward, moving your shoulders forward.
Exercise 9 – Abductor stretching (right and left side)
Start the movement by lying on your back, bending your left knee while keeping your right leg down and stretched out, pulling your left leg towards your right side with your right hand, trying to keep both shoulders on the floor, your left arm should remain stretched out at a right angle to your torso, and your gaze should be directed towards your left hand. Repeat the movement on the opposite side. Stay in the position for the set time.
Exercise 10 – Jumping jacks
Start the movement with your arms close to your torso, move your arms and legs apart simultaneously, exhaling through your mouth, and return to the starting position, inhaling through your nose. Perform the movement dynamically, supporting your heel on the front third of your feet.
If you want to know the remaining 95 workouts, click here...
Training F20258
Total duration: 20-49 minutes
Suggestions:
- Do the exercises intensely, but safely
- If there is any exercise that causes discomfort or doubts, go to the next one
Warm-up – 5 minutes
Joint mobilization – Perform some rotations of the lower and upper limbs and trunk for the indicated time to activate the body for the main task.
Main task – 17-34 minutes
Protocol : Do 1 to 2 functional training circuits with 8 exercises performed as follows:
Exercise 1 and 6 – Do as many repetitions as possible for 3 minutes
Exercise 2, 3, 4 and 5 – Do as many repetitions as possible in 1 minute
Exercise 7 and 8 – Perform the positions in the best possible time – Maximum 3 minutes
Note: Rest for at least 20 seconds between each exercise.
Option – Add 15 minutes of training:
You can choose to do 15 minutes of cycling/running/rowing continuously after the first circuit.
Exercise 1 – Front step plank
Exercise 2 – Spring abdominals
Exercise 3 – Cross climber
Exercise 4 – Lower and upper abdominals
Exercise 5 – Half Burpee
Exercise 6 – Swinging forearm plank
Exercise 7 – Seated Bicycle
Exercise 8 – Isometric forearm plank
Return to calm – 5 minutes
Stretching
Explanation of exercises
Exercise 1 – Front step plank
Start in the plank position, flex one of your thighs/legs forward, placing your foot flat on the floor and next to your hand in front. Return to the starting position and repeat the movement on the opposite side.
Exercise 2 – Spring abdominals
Start the movement from the lying position, simultaneously flexing the trunk and legs to achieve a sitting position.
Exercise 3 – Cross climber
Start the plank movement with your glutes and abs contracted, alternately bringing your knee closer to the opposite elbow. Try to keep your pelvis level and your back aligned throughout the movement.
Exercise 4 – Lower and upper abdominals
Start the movement by lying on your back with your legs up, lower your legs, keeping your lower back supported on the floor, then return to the starting position and raise your torso towards your legs.
Exercise 5 – Half Burpee
Start the movement standing up, place your hands on the ground as close to your feet as possible, then move to the hand plank position. Perform all the movements in reverse, finishing with a vertical jump.
Exercise 6 – Swinging forearm plank
Get into a plank position, with your forearms resting on the floor and keeping your abs, glutes, thighs and quadriceps tight. The movement should be performed by alternately bending your left and right legs, keeping your knees in the same position. At the same time, you should swing the plank forward, moving your shoulders forward.
Exercise 7 – Seated Bicycle
Perform the sitting position, trying to "draw" a "v" between the torso/upper limbs and lower limbs, while simulating the movement of the legs similar to riding a bicycle. If you have difficulty, you can place your hands on the floor behind your back.
Exercise 8 – Isometric forearm plank
Get into a plank position, with your forearms resting on the floor, keeping your abs, glutes, thighs and quadriceps tight. Support your lower body on your toes. Keep your head slightly raised and looking down.
If you want to know the remaining 95 workouts, click here...
F20260 Training
Total duration: 46 minutes
Suggestions:
- Do the exercises intensely, but safely
- If there is any exercise that causes discomfort or doubts, go to the next one
Warm-up – 5 minutes
Joint mobilization – Perform some rotations of the lower and upper limbs and trunk for the indicated time to activate the body for the main task.
Main task – 36 minutes
Protocol : Functional training with the bingo game. The goal is to play the complete bingo game (all 4 lines) or just a few lines.
Line 1 – Exercise 1,2,3 and 4
Line 2 – Exercise 5, 6, 7 and 8
Line 3 – Exercise 9,10,11 and 12
Line 4 – Exercise 13,14,15 and 16
Exercise 1 – Plank Jacks
Exercise 2 – Flights
Exercise 3 – Swinging forearm plank
Exercise 4 – Burpee
Exercise 5 – Prisoner Lunge
Exercise 6 – Windshield Crunches
Exercise 7 – Cross climbers
Exercise 8 – Cable Running (Barbell)
Exercise 9 – Jumping jacks
Exercise 10 – Squats
Exercise 11 – Plank with trunk rotations
Exercise 12 – Spring abdominals
Exercise 13 – Plank to inverted V
Exercise 14 – Upper abdominals
Exercise 15 – Half burpee
Exercise 16 – Side jumps (multi-jumps)
Return to calm – 5 minutes
Stretching
Explanation of exercises
Exercise 1 – Plank Jacks
Start in the plank position, move your legs apart and together, trying to maintain a stable plank position, keeping your shoulders fixed and above your hands.
Exercise 2 – Flights
Start the movement by standing with your torso tilted, holding the weight (dumbbells, rice packets, milk packets or water bottles) with your arms stretched out perpendicular to your torso, and perform the movement by opening your arms, simulating flight, until your arms reach shoulder height.
Exercise 3 – Swinging forearm plank
Get into a plank position, with your forearms resting on the floor and keeping your abs, glutes, thighs and quadriceps tight. The movement should be performed by alternately bending your left and right legs, keeping your knees in the same position. At the same time, you should swing the plank forward, moving your shoulders forward.
Exercise 4 – Burpee
Start the movement standing up, place your hands on the ground as close to your feet as possible, then move to the plank position, perform arm flexions while lying completely on the ground. Perform all the movements in reverse order, finishing with a vertical jump.
Exercise 5 – Prisoner Lunge
Alternately perform a deep back bending the leg, at the same time keeping the hands behind the neck as if you were a prisoner.
Exercise 6 – Windshield Crunches
Start the movement by lying on your back with your legs stretched out overhead, perform the window cleaning movement with your legs extended, alternately bringing your legs closer to the floor on the right and left.
Exercise 7 – Cross climbers
Start the plank movement with your glutes and abs contracted, alternately bringing your knee closer to the opposite elbow. Try to keep your pelvis level and your back aligned throughout the movement.
Exercise 8 – Cable Running (Barbell)
Simulate the running movement, alternately raising your knees to the height of your pelvis, bringing the front third of your foot down to the ground, keeping the cable up with your arms stretched out.
Exercise 9 – Jumping jacks
Start the movement with your arms close to your torso, move your arms and legs apart simultaneously, exhaling through your mouth, and return to the starting position, inhaling through your nose. Perform the movement dynamically, supporting your heel on the front third of your feet.
Exercise 10 – Squats
Start with your feet shoulder-width apart and your knees semi-bent. Bend your legs, simulating a sitting position, without your knees moving beyond your toes. Keep your gaze straight ahead.
Exercise 11 – Plank with trunk rotations
Start in the plank position, flex one of your thighs/leg in front, placing your foot flat on the floor and next to your hand in front. Remove your hand from the side of your leg in front, rotate your torso, stretch and point your arm upwards, also looking upwards. Return to the starting position and repeat the movement on the opposite side.
Exercise 12 – Spring abdominals
Start the movement from the lying position, simultaneously flexing the trunk and legs to achieve a sitting position.
Exercise 13 – Plank to inverted V
Start in the plank position, raise your pelvis keeping your knees and elbows straight, trying to "draw" an inverted "v" with your body, return to the starting position, performing the number of repetitions or time indicated.
Exercise 14 – Upper abdominals
Start the movement by lying on your back with your legs stretched out overhead, perform the movement of flexing your torso in an upward direction with your arms stretched out overhead.
Exercise 15 – Half burpee
Start the movement standing up, place your hands on the ground as close to your feet as possible, then move to the hand plank position. Perform all the movements in reverse, finishing with a vertical jump.
Exercise 16 – Side jumps (multi-jumps)
Place an A4 sheet on the floor, using the largest side of the sheet (29.7 cm) or using an approximate marking of 30 cm, do side jumps without stepping on that area.
