Treino do Dia F25014 Circuito com 8 exercícios

Workout of the Day F25014 Circuit with 8 exercises

Training F25014

Total duration: 34-50 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 – 24-40 minutes

Protocol: Functional circuit training with 8 exercises, performing each exercise for 45 seconds with a 15-second break. Do 3-5 rounds of the circuit according to your physical condition.

Return to calm – 5 minutes

Stretching

Explanation of exercises

Exercise 1 – Cable Lunge
Alternately perform a back bending of the leg, at the same time keeping the arms stretched out with the cable above the head.

Exercise 2 – Adductor stretching
Keeping your back straight, lower your pelvis until it is below the level of your knees, arms stretched out next to your thighs and hands holding your heels. Keep your back straight and your gaze forward. Stay in the position for the set time.

Exercise 3 – 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 4 – Lumbar stretch
Lie on your back, hold both knees with your hands and pull both knees towards your torso, trying to keep your lower back stretched.

Exercise 5 – Isometric Hollow
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, maintaining the position without moving for the set amount of time.

Exercise 6 – 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.

Exercise 7 – Stretching adductors and back of right leg
Place your left knee on the floor and your right foot on the floor, trying to make a 90º angle between your leg and thigh. Place your right hand next to your heel, rotating your torso and pointing your left hand upwards. Your gaze should be directed upwards.

Exercise 8 – Stretching adductors and back of left leg
Place your right knee on the floor and your left foot on the floor, trying to make a 90º angle between your leg and thigh. Place your left hand next to your heel, rotating your torso and pointing your right hand upwards. Your gaze should be directed upwards.

Workout of the day

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