Workout of the day F25009 Functional 8 exercises

January 9, 2025

Training F25009

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 seconds between each exercise.

Return to calm – 5 minutes
Stretching

Explanation of the exercises

Exercise 1 – 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 2 – Command push-ups
Start in a forearm plank, come up to a hand plank by extending your elbows, and return to a forearm plank by flexing the elbow that started the rise. Alternate between arms.

Exercise 3 – Chair Bottoms
Begin the movement with your hands resting on the edge of the chair, keeping your back straight, your stomach tight, and your shoulder blades together. Bend your arms to lower your body, then return to the starting position.

Exercise 4 – Cross Climber
Start the plank movement with your glutes and abs contracted, alternating between your knee and the opposite elbow. Try to maintain hip height and your back aligned throughout the movement.

Exercise 5- 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 6 – Seated V
Perform the sitting position, trying to "draw" a "v" between the trunk/upper limbs and lower limbs without moving, keeping your feet and hands off the floor.

Exercise 7 – Isometric hand plank
Get into a plank position with your hands 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 – 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.

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