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Workout of the day F25025 Functional with the bingo game
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Training F25025
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Total duration: 46 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 minutes
Protocol: Functional training with the bingo game. The goal is to play the complete bingo game (all 4 lines) or to play just a few lines.
Line 1 – Exercise 1,2,3 and 4
Line 2 – Exercise 5, 6, 7 and 8
Line 3 – Exercise 9,10,11 and 12
Line 4 – Exercise 13,14,15 and 16
Return to calm – 5 minutes
Stretching
Explanation of exercises
Exercise 1 and 9 – Plank Jacks
Start in the plank position, move your legs apart and together, trying to maintain a stable plank position, keeping your shoulders fixed and above your hands.
Exercise 2 and 10 – 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 3 and 11 – Climbers
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 4 and 12 – Star sit-ups
Start the movement from a lying position with your legs apart and arms outstretched (you can use weights in your hands), simultaneously flex your torso by bringing one hand towards the opposite foot, then do the same on the other side.
Exercise 5 and 13 – 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 6 and 14 – 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 on the right and left.
Exercise 7 and 15 – Cross climbers
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 8 and 16 – Cable Running (Barbell)
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.
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