Workout of the day F25020 Functional 3-5 rounds in a circuit of 10 exercises
F25020 Training
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 training performing 3-5 rounds of the 10-exercise circuit, performing each exercise for the defined time.
Return to calm – 5 minutes
Stretching
Explanation of exercises
Exercise 1 – 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 2 – Posterior stretch
Move one leg as far away from the other as you can, keeping your knees straight, place your hands next to your calves and pull your torso towards the floor and your torso. Hold the position for the set time.
Exercise 3 - 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 4- Lower back stretches
Sit on the floor with your legs stretched out and together, feet together and pointing upwards, bring your torso closer to your thighs, trying to hold on to the tips of your feet or legs. Hold the position for the set time.
Exercise 5 - Lunge (mini) with jump
Initially position yourself with your feet in front of each other (a distance of 1 hand's width between the heel of the front foot and the tip of the back foot) and with the tips of your fingers touching the floor, perform a vertical jump and change the support of your feet. Repeat the movement for the defined time.
Exercise 6 – 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 – 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 8 – 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 9 – Back stretch (lower back)
Lie on your back, hold both knees with your hands and pull both knees towards your torso, trying to keep your lower back stretched. Hold the position for the set amount of time.
Exercise 10 – Burpee
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.
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