Workout 24084 RFT Circuit 9 exercises

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 the number of repetitions or time indicated. The goal is to complete the defined rounds in the shortest time possible. Take the rest you consider necessary between sets. Do 3-5 rounds of the circuit according to your physical condition.

Return to calm – 5 minutes

Stretching

Explanation of the exercises

 

Exercise 1 – Running in place

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.

Exercise 2 - 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 3 - 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 4 - Isometric 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.

Exercise 5 – Lunge with kick

Perform the basic movement by bending your leg back, after your knee touches the ground, extend your leg, simulating a forward kick. Return to the base position and perform the same movement on the opposite leg. Keep your elbows and hands raised.

Exercise 6 – 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.