Workout of the day F25004 Functional 3 circuits
Training F25004
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 – Thruster
Perform the squat movement followed by the shoulder press movement. Use a pillow, water bottle, ball, or free weights to perform the exercise.
Exercise 2 – Inverted L
Place your hands flat on the floor, trying to form an "L" shape between your torso and lower limbs. Hold the position for the set amount of time.
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 – Mini lunge with jump
Starting with your feet in front of each other (one hand's width between the heel of your front foot and the toe of your back foot) and with your fingertips touching the floor, perform a vertical jump and switch feet. Repeat the movement for the set time.
Exercise 5 – L in support
Place both hands on a chair and raise your legs to form an "L" shape between your torso and lower limbs. Hold this position for the set amount of time.
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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