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Workout of the day F25024 Functional RFT (Reps for time)
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Training F25024
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Total duration: 40-60 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 – 30-50 minutes
Protocol: RFT (Reps for time) functional training, performing 400 (40x10) repetitions in the shortest time possible.
Return to calm – 5 minutes
Stretching
Explanation of exercises
Exercise 1 – Cable Lunge (Barbell)
Alternately perform a back bending of the leg, at the same time keeping the arms stretched out with the cable above the head.
Exercise 2 - 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 3 - 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 4- Spring abdominals
Start the movement from the lying position, simultaneously flexing the trunk and legs to achieve a sitting position.
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 – Thrusters
Perform the squat movement followed by the shoulder press movement. Use a cushion, water bottle, ball or free weights to perform the exercise.
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 – Roll up abs
Start the movement by lying on your back with your legs up, raise your legs with your feet together, curling your torso to lift your pelvis off the floor, then return to the starting position.
Exercise 10 – Spiderman
Start the movement in a plank position with your glutes and abs contracted. Alternately bring your knee closer to your elbow, keeping your foot off the floor, flex your elbows and bring yourself closer to the floor.
Try this plan and track your progress. For more tips and workouts, visit our blog at www .treinoemcasa .com . Share your results with us on social media! 💪
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