Workout of the day F25016 Functional 5 circuits
Training F25016
Total duration: 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 – 40 minutes
Protocol: Functional training performing 5 different circuits, 8 sets x 30 seconds each exercise with 10 seconds rest.
Circuit 1: Exercise 1-2-1-2-1-2-1-2
Circuit 2: Exercise 3-4-3-4-3-4-3-4
Circuit 3: Exercise 5-6-5-6-5-6-5-6
Circuit 4: Exercise 7-8-7-8-7-8-7-8
Circuit 5: Exercise 1-2-3-4-5-6-7-8
Return to calm – 5 minutes
Stretching
Explanation of the 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 – Front swing plank with leg curl
Get into a plank position, with your forearms resting on the floor and keeping your abs, glutes, thighs and quadriceps tight. The movement should be performed by alternately bending your left and right legs, keeping your knees in the same position. At the same time, you should swing the plank forward, moving your shoulders forward.
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 - Window cleaning abs
Start the movement by lying on your back with your legs stretched out overhead, perform the window cleaning movement with your legs extended, alternately bringing your legs closer to the floor on the right and left.
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