Workout of the day F25005 Circuits 60 minutes
Training F25005
Total duration: 28-40 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 – 18-30 minutes
Protocol: Functional circuit training, performing each exercise for 60 seconds. The goal is to complete the defined rounds in the shortest time possible. Take as much rest as you deem necessary between sets. Perform 3–5 rounds of the circuit depending on your physical condition.
Return to calm – 5 minutes
Stretching
Explanation of the exercises
Exercise 1 – 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 2 – 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 3 – Triceps
Start the movement by standing with your torso bent over, holding the weight (dumbbells, rice packets, milk packets or water bottles) keeping your elbows raised, extend your forearms.
Exercise 4 – Plank with shoulder touch
Start in the plank position, alternately touching the opposite shoulder with your hand, trying to maintain a stable plank position without moving your pelvis.
Exercise 5 – 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, perform the movement by opening your arms simulating flight until your arms reach shoulder height.
Exercise 6 – Thruster
Perform the squat movement followed by the shoulder press movement. Use a pillow, water bottle, ball, or free weights to perform the exercise.
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