Workout of the day F25015 Functional Pyramid
Training F25015
Total duration: 28-38 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 – 40-50 minutes
Protocol: Functional pyramid training:
Set 1: Odd exercises 20 reps – Even exercises 20 seconds
Set 2: Odd exercises 40 reps – Even exercises 40 seconds
Set 3: Odd exercises 60 reps – Even exercises 60 seconds
Series 5: Odd exercises 40 reps – Even exercises 40 seconds
Series 6: Odd exercises 20 reps – Even exercises 20 seconds
Note: Take as little rest as possible between sets and between exercises. The goal is to complete the pyramid in the shortest time possible. You have a maximum of 50 minutes to complete the pyramid.
Return to calm – 5 minutes
Stretching
Explanation of exercises
Exercise 1 – 2-legged climber
Start the plank movement with your glutes and abs contracted, bring both knees together towards your right elbow, return to the starting position and then bring both knees together towards your right elbow. Try to keep your pelvis level and your back aligned throughout the movement.
Exercise 2 – Inverted L
Place your hands on the floor, trying to make an “L” between your torso and lower limbs. Hold the position for the set time.
Exercise 3 – 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 4 – Bear walk
Simulate the “bear walk” movement without bending your elbows and knees.
Exercise 5 – Burpees
Start the movement standing up, place your hands on the ground as close to your feet as possible, then move to the plank position, perform arm flexions while lying completely on the ground. Perform all the movements in reverse order, finishing with a vertical jump.
Exercise 6 – Bicycle sitting on the chair
Sit on the floor with your torso slightly inclined, simulate the movement of riding a bicycle with your lower limbs, keeping your hands extended above your head.
Workout of the day
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- Workout of the day F25015 Functional Pyramid
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