Workout of the day F25023 Circuit 45 seconds of each exercise
Training F25023
Total duration: 28-38 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 – 18-30 minutes
Protocol: Functional circuit training, performing 45 seconds of each exercise with a 15-second rest between each one. Do 3-5 rounds of the circuit according to your physical condition.
Return to calm – 5 minutes
Stretching
Explanation of exercises
Exercise 1 – Running in place with 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 – Push-ups with a stack of books
Start in a plank position, with your arms extended, with one hand resting on a stack of books (2-5) and the other resting on the floor, positioned shoulder-width apart. Lower the plank towards the ground, bending your arms, until your body almost touches the ground. Then return to the starting position, change the hand that is resting on the books and repeat the movement.
Exercise 3 – Cable Lunge
Alternately perform a back bend by bending your leg, while keeping your arms straight with the cable above your head.
Exercise 4 – Burpees
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 5 – Bear walk
Simulate the “bear walk” movement without flexing your elbows and knees.
Exercise 6 – Windshield Crunches
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 to the right and left.
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