Workout of the day F25007 1-minute circuits

January 7, 2025

Training F25007

Total duration: 37-47 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 – 27-37 minutes
Protocol: Functional training with 3 training circuits, always doing 1 minute for each exercise.
Circuit 1: Exercise 1-2-1-3-1-4-1 (minimum 7 minutes)
Circuit 2: Exercise 5-6-5-7-5-8-5 (minimum 7 minutes)
Circuit 3: Exercise 1-2-5-3-1-4-5-6-1-7-5-8-1 (minimum 13 minutes)
The goal is to complete the defined rounds in the shortest time possible. Take as much rest as you deem necessary between sets.

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, making contact with the ground with the front third of your foot.

Exercise 2 – Left lateral lunge
Perform a lunge with your left leg, keeping your knee over your left heel, trying to create a 90° angle between your thigh and lower leg. Keep your right leg extended and flat on the floor.

Exercise 3 – Right lateral lunge
Perform a lunge with your right leg, keeping your knee over your right heel, trying to create a 90° angle between your thigh and lower leg. Keep your left leg extended and flat on the floor.

Exercise 4 - Window cleaning abs
Start the movement by lying on your back with your legs stretched out, perform the window cleaning movement with your legs extended, alternately bringing your legs closer to the floor to the right and left.

Exercise 5 – Jumping jacks
Begin the movement with your arms close to your torso, move your arms and legs apart simultaneously, exhaling through your mouth, and return to the starting position, inhaling through your nose. Perform the movement dynamically, supporting your heel on the balls of your feet.

Exercise 6 – Left leg abduction
Start the movement standing with your right hand resting on a chair, abduct your left leg, trying to keep your torso straight.

Exercise 7 – Right leg abduction
Start the movement standing with your left hand resting on a chair, abduct your right leg, trying to keep your torso straight.

Exercise 8 – Forward wobble plank with leg curl
Get into a plank position with your forearms resting on the floor, keeping your abs, glutes, thighs, and quadriceps engaged. The movement should be performed by alternately bending your left and right legs, keeping your knees in the same position. At the same time, you should swing the plank forward, moving your shoulders forward.

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