Treino do dia F25013 Circuito funcional com 12 exercícios

Workout of the day F25013 Functional circuit with 12 exercises

January 13, 2025

Training F25013

Total duration: 34-58 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 – 24-48 minutes

Protocol: Functional circuit training with 12 exercises, performing each exercise for 45 seconds with a 15-second break. Do 2-4 rounds of the circuit according to your physical condition.

Return to calm – 5 minutes

Stretching

Explanation of 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 – Climbing a chair in a plank
Start the movement with your hands on the floor and your legs bent, move up and down the chair, trying to always keep your arms straight and your shoulders above shoulder level.

Exercise 5 – Climber
Start the movement in a plank position with your glutes and abs contracted. Alternately bring your knee closer to your elbow, placing your foot flat on the floor and next to your arm.

Exercise 6 – Thruster
Perform the squat movement followed by the shoulder press movement. Use a cushion, water bottle, ball or free weights to perform the exercise.

Exercise 7 – 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, and perform the movement by opening your arms, simulating flight, until your arms reach shoulder height.

Exercise 8 – Climbing a chair
Climb the chair, alternating between your right and left leg, keeping your eyes straight ahead, your torso aligned and your abs contracted.

Exercise 9 – Spring abdominals
Start the movement from the lying position, simultaneously flexing the trunk and legs to achieve a sitting position.

Exercise 10 – 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 11 – Oblique abdominals
Start the movement lying completely on the floor with your arms at your sides and both legs bent upwards, raise your torso obliquely towards the opposite knee, simultaneously bringing your knee closer to your shoulder.

Exercise 12 – Cross climbers
Start the plank movement with your glutes and abs contracted, alternately bringing your knee closer to the opposite elbow. Try to keep your pelvis level and your back aligned throughout the movement.