Workout of the day F25010 - 5 pyramid circuits
F25010 Training
Total duration: 46 minutes
Suggestions:
- Do the exercises intensely, but safely
- If there is any exercise that causes discomfort or doubts, go to the next one
Warm-up – 5 minutes
Joint mobilization – Perform some rotations of the lower and upper limbs and trunk for the indicated time to activate the body for the main task.
Main task – 36 minutes
Protocol: Functional training by performing 5 pyramid circuits
Circuit 1: Do the 8 exercises for 30 seconds each with a 10 second break
Circuit 2: Do the 8 exercises for 45 seconds each with a 15 second break
Circuit 3: Do the 8 exercises for 60 seconds each with a 15 second break
Circuit 4: Do the 8 exercises for 45 seconds each with a 15 second break
Circuit 5: Do the 8 exercises for 30 seconds each with a 10 second break
Return to calm – 5 minutes
Stretching
Explanation of exercises
Exercise 1 – Running in place with cable
Simulate the running movement, alternately raising your knees to the height of your pelvis, bringing the front third of your foot down to the ground, keeping the cable up with your arms stretched out.
Exercise 2 – Cable Lunge
Alternately perform a back bend by bending your leg, while keeping your arms straight with the cable above your head.
Exercise 3 – Good morning with cable
With the bar/towel behind your head, bend your torso forward, keeping your back straight, simulating the Japanese good morning movement.
Exercise 4 – Cable squat
Start with a barbell in your hands, placed behind your back, place your feet shoulder-width apart and your knees semi-flexed. Bend your legs, simulating a sitting position, without your knees moving beyond your toes. Keep your gaze directed straight ahead.
Exercise 5 – Arch rock
Lie on your back in an arched position, with your legs and arms raised, keeping your lower back and glutes tight, keeping your body firm and rocking your body, alternately raising the upper and lower parts of your body.
Exercise 6 – Isometric squat
Perform the squat position, keeping your knees above your heels and your pelvis at knee height. Your arms should be stretched out in front of your shoulders. Hold the position for the set time.
Exercise 7 – Hollow rock
Lie down with your arms and legs extended, but without touching the extremities on the floor. The goal is to imitate the shape of a canoe, keeping your body firm and rocking your body, alternately raising the upper and lower parts of your body.
Exercise 8 – Isometric hand plank
Get into a plank position, with your hands resting on the floor and keeping your abs, glutes, thighs and quadriceps tight. Support your lower body on your toes. Keep your head slightly raised and looking down.
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