Workout of the day F25022 Functional with 8 exercises
Training F25022
Total duration: 30-40 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 – 20-30 minutes
Protocol: Functional training with 8 exercises performed as follows:
Exercise 1 and 5 – Do as many repetitions as possible for 5 minutes
Exercise 2,3,4, 8 – Do as many repetitions as possible in 1 minute
Exercise 6 and 7 – Perform the positions in the best possible time – Maximum 3 minutes
Note: Rest for at least 30 seconds between each exercise.
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 – Command push-ups
Start in a forearm plank, move up to a hand plank by extending your elbows, and return to a forearm plank by flexing the elbow that started the move up. Alternate between one arm and the other.
Exercise 3 – Chair Bottoms
Start the movement with your hands resting on the edge of the chair, keeping your back straight, your stomach contracted and your shoulder blades closed. Bend your arms so that your body sinks, then return to the starting position.
Exercise 4 – Cross Climber
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 5- 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.
Exercise 6 – Seated V
Perform the sitting position, trying to "draw" the "v" between the trunk/upper limbs and lower limbs without moving, keeping the feet and hands off the floor.
Exercise 7 – Wall squat
Perform a squat position against a wall, keeping your knees above your heels and your pelvis at knee height. Your arms should be stretched out in front of your shoulders.
Exercise 8 – 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.
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