Workout of the day F25021 Functional 3 circuits of 3 exercises each
Training F25021
Total duration: 46-52 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 – 36-42 minutes
Protocol: Functional training using 3 circuits of 3 exercises each. Each circuit should be performed in 4 rounds. The exercise should be performed for 45 seconds, with a 15-second rest between each exercise.
Circuit 1 – Exercise 1-2-3-1-2-3-1-2-3-1-2-3
Circuit 2 – Exercise 4-5-6-4-5-6-4-5-6-4-5-6
Circuit 3 – Exercise 7-8-9-7-8-9-7-8-9-7-8-9
At the end, if you wish, perform all the exercises (9 exercises) in a single circuit, performing each exercise for 30 seconds, with a 10-second rest between sets.
Circuit 4 - Exercise 1-2-3-4-5-6-7-8-9
Return to calm – 5 minutes
Stretching
Explanation of exercises
Exercise 1 – Running in place with barbell (cable)
Simulate the running movement, alternately raising your knees to the height of your pelvis, bringing the front third of your foot down to the ground, keeping the cable up with your arms stretched out.
Exercise 2 – Left side plank
Support yourself on your left forearm on the floor, trying to keep your body in a plank position for the set amount of time.
Exercise 3 – Right side plank
Rest your right forearm on the floor, trying to keep your body in a plank position for the set amount of time.
Exercise 4 – Lunge on the chair right leg
Perform a dip with your right leg resting on the chair, at the same time keeping your hands resting on your hips, keeping your back straight.
Exercise 4 – Lunge on the chair left leg
Perform a lunge with your left leg resting on the chair, at the same time keeping your hands resting on your hips, keeping your back straight.
Exercise 6 – Bicycle on the chair
Sit on the chair with your torso tilted, simulating the movement of riding a bicycle with your lower limbs.
Exercise 7 – Towel Shoulder Press
Place a stretched towel behind your head and extend your arms perpendicular to the ground. Always keep the towel taut during the movement.
Exercise 8 – Towel chest press
Place a towel stretched out in front of your chest and extend your arms parallel to the ground. Always keep the towel taut during the movement.
Exercise 9 – Good morning
With the bar/towel behind your head, bend your torso forward, keeping your back straight, simulating the Japanese good morning movement.
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