Workout of the day F25018 Functional with the bingo game
Training F25018
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 with the bingo game. The goal is to play the complete bingo game (all 4 lines) or to play just a few lines.
Line 1 – Exercise 1,2,3 and 4
Line 2 – Exercise 5, 6, 7 and 8
Line 3 – Exercise 9,10,11 and 12
Line 4 – Exercise 13,14,15 and 16
Return to calm – 5 minutes
Stretching
Explanation of exercises
Exercise 1 and 9 – Squats
Start with your feet shoulder-width apart and your knees semi-bent. Bend your legs, simulating a sitting position, without your knees moving beyond your toes. Keep your gaze straight ahead.
Exercise 2 and 10 – Jumping jacks
Start the movement with your arms close to your torso, move your arms and legs apart simultaneously, exhaling through your mouth, and return to the starting position, inhaling through your nose. Perform the movement dynamically, supporting your heel on the front third of your feet.
Exercise 3 and 11 – Climbers
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 4 and 12 – Spring abdominals
Start the movement from the lying position, simultaneously flexing the trunk and legs to achieve a sitting position.
Exercise 5 and 13 – Plank to inverted V
Start in the plank position, raise your pelvis keeping your knees and elbows straight, trying to "draw" an inverted "v" with your body, return to the starting position, performing the number of repetitions or time indicated.
Exercise 6 and 14 – Plank with trunk rotations
Start in the plank position, flex one of your thighs/leg in front, placing your foot flat on the floor and next to your hand in front. Remove your hand from the side of your leg in front, rotate your torso, stretch and point your arm upwards, also looking upwards. Return to the starting position and repeat the movement on the opposite side.
Exercise 7 and 15 – 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.
Exercise 8 and 16 – Running in place
Simulate the running movement, alternately raising your knees to the height of your pelvis, making contact with the ground with the front third of your foot.
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