Treino do dia F25026 Funcional 6 circuitos

Workout of the day F25026 Functional 6 circuits

January 26, 2025

Training F25026

Functional training by performing 6 different circuits

Total duration: 34-58 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 – 24-48 minutes
Protocol: Functional training performing 6 different circuits, 10 sets x 30 seconds each exercise with 10 seconds between each exercise.
Circuit 1: Exercise 1-2-1-2-1-2-1-2-1-2
Circuit 2: Exercise 3-4-3-4-3-4-3-4-3-4
Circuit 3: Exercise 5-6-5-6-5-6-5-6-5-6
Circuit 4: Exercise 7-8-7-8-7-8-7-8-7-8
Circuit 5: Exercise 9-10-9-10-9-10-9-10-9-10
Circuit 6: Exercise 11-12-11-12-11-12-11-12-11-12

Return to calm – 5 minutes
Stretching

Explanation of exercises

Exercise 1 – 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 2 – 2-legged climber
Start the plank movement with your glutes and abs contracted, bring both knees together towards your right elbow, return to the starting position and then bring both knees together towards your right elbow. Try to keep your pelvis level and your back aligned throughout the movement.

Exercise 3 – Upper abdominals
Start the movement by lying on your back with your legs stretched out overhead, perform the movement of flexing your torso in an upward direction with your arms stretched out overhead.

Exercise 4 – Climbing a chair in a plank
Start the movement with your hands on the floor and your legs bent, move up and down the chair, trying to always keep your arms straight and your shoulders above shoulder level.

Exercise 5 – 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 6 – Multi-jumps (side jumps)
Place an A4 sheet on the floor, using the largest side of the sheet (29.7 cm) or using an approximate marking of 30 cm, do side jumps without stepping on that area.

Exercise 7 – Scissor Crunches
Start the movement with your elbows resting on the floor and your torso at 90º to the floor, alternately raise your legs, keeping your knees straight.
Exercise 8 – Climbing a chair
Climb the chair, alternating between your right and left leg, keeping your eyes straight ahead, your torso aligned and your abs contracted.

Exercise 9 – Baby squat
Start with your feet shoulder-width apart, knees bent at 90º, hands resting on the floor, extend your legs without lifting your hands 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.

Exercise 11 – Oblique abdominals
Start the movement lying completely on the floor with your arms at your sides and both legs bent upwards, raise your torso obliquely towards the opposite knee, simultaneously bringing your knee closer to your shoulder.

Exercise 12 – 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.

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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