Workout of the day F25008 Functional 8 exercises
Training F25008
Total duration: 30-40 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 – 20-30 minutes
Protocol: Functional training with 8 exercises performed as follows:
Exercise 1 and 5 – Do as many repetitions as possible for 5 minutes
Exercise 2,3,4, 8 – Do as many repetitions as possible in 1 minute
Exercise 6 and 7 – Perform the positions in the best possible time – Maximum 3 minutes
Note: Rest for at least 30 minutes between each exercise.
Return to calm – 5 minutes
Stretching
Explanation of the exercises
Exercise 1 – Multi-jumps (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 2 – 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 3 – Spring Abdominals
Start the movement from a lying position, simultaneously flexing the trunk and legs to achieve a sitting position.
Exercise 4- Climbing a chair
Climb the chair, alternating between your right and left leg, keeping your gaze straight ahead, your torso aligned and your abs contracted.
Exercise 5 – 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.
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 Forearm Plank
Get into a plank position with your forearms resting 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.
Exercise 8 – Climbing a chair into a plank
Start the movement with your hands on the floor and your legs bent, move up and down the chair, trying to keep your arms straight and your shoulders above shoulder level.
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