Workout of the day F25003 Functional 3 circuits
Training F25003
Total duration: 46 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 – 36 minutes
Protocol: Functional training performing 3 different circuits, 45 seconds each exercise with 15 seconds between.
Circuit 1: Do 4 rounds of exercise 1, 2, 3 (12 minutes total)
Circuit 2: Do 4 rounds of exercise 4, 5, 6 (12 minutes total)
Circuit 3: Do 2 rounds of exercise 1, 2, 3, 4, 5, 6 (12 minutes total)
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 – Lower Abdominals
Start the movement by lying on your back with your legs up, flexed at 90 degrees, and perform the movement of alternating lowering of your legs, keeping your lower back supported on the floor.
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 – Side Jumps
Place an A4 sheet on the floor, using the longest side of the sheet (29.7 cm) or using an approximate marking of 30 cm and do side jumps without stepping on that area.
Exercise 5 – Upper abdominals
Start the movement by lying on your back with your legs stretched out above you, then perform the upward movement of your torso flexion with your arms stretched out above you.
Exercise 6 – Burpee
Start the movement standing, place your hands on the ground as close to your feet as possible, then move to a handstand position, perform arm curls while lying flat on the floor. Perform all movements in reverse, finishing with a vertical jump.
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