Workout of the day F25002 Functional 3 circuits
Training F25002
Total duration: 50 minutes
Suggestions:
- Do the exercises intensely, but safely
- If there is any exercise that causes discomfort or doubts, move on to the next one
Warm-up – 5 minutes
Joint mobilization – Perform some rotations of the lower limbs, upper limbs and trunk for the indicated time to activate the body for the main task.
Main task – 40 minutes
Protocol: Functional training performing 3 different circuits, 45 seconds each exercise with 15 seconds between.
Circuit 1: Do 3 rounds of exercise 1, 2, 3, 4 (12 minutes total)
Circuit 2: Do 3 rounds of exercise 5, 6, 7, 8 (12 minutes total)
Circuit 3: Do 2 rounds of exercise 1, 2, 3, 4, 5, 6, 7, 8 (16 minutes total)
Return to calm – 5 minutes
Stretching
Explanation of the exercises
Exercise 1 – Running in place with cable
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 2 – Cable Lunge
Alternately perform a deep back bending the leg, at the same time keeping the arms straight with the cable above the head.
Exercise 3 – Good morning with cable
With the bar/towel behind your head, bend your torso forward, keeping your back straight, simulating the Japanese good morning movement.
Exercise 4 – Cable Squat
Start with a barbell in your hands, placed behind your back. Place your feet shoulder-width apart and your knees slightly bent. Bend your legs, simulating a sitting position, without letting your knees extend beyond your toes. Keep your gaze straight ahead.
Exercise 5 – Isometric bow
Lie on your back in an arched position, with your legs and arms raised, keeping your lower back and glutes tight. Remain in this position for the set amount of time.
Exercise 6 – Isometric squat
Assume a squat position, keeping your knees above your heels and your pelvis at knee height. Your arms should be extended in front of your shoulders. Hold the position for the set amount of time.
Exercise 7 – Isometric Hollow
Lie down with your arms and legs extended, but without touching the ground. The goal is to imitate the shape of a canoe, maintaining the position without moving for the set amount of time.
Exercise 8 – Isometric hand plank
Get into a plank position with your hands 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.
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