Workout of the day F25027 10-exercise circuit

January 27, 2025

Training F25027

Total duration: 34-50 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 – 24-40 minutes
Protocol: Functional training performing 3-5 rounds of the 10-exercise circuit, performing each exercise for the defined time.

Return to calm – 5 minutes
Stretching

Explanation of exercises

Exercise 1 – Plank with shoulder touch
Start in the plank position, alternately touching the opposite shoulder with your hand, trying to maintain a stable plank position without moving your pelvis.

Exercise 2 – Posterior stretch
Move one leg as far away from the other as you can, keeping your knees straight, place your hands next to your calves and pull your torso towards the floor and your torso. Hold the position for the set time.

Exercise 3 - 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 4- Lower back stretches
Sit on the floor with your legs stretched out and together, feet together and pointing upwards, bring your torso closer to your thighs, trying to hold on to the tips of your feet or legs. Hold the position for the set time.

Exercise 5 – 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 6 – 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 7 – Hollow
Lie down with your arms and legs extended, but without touching the extremities on the floor. The goal is to imitate the shape of a canoe, maintaining the position without moving for the set amount of time.

Exercise 8 – Climbing a chair in plank with your right leg
Start the movement with your hands on the floor and your legs bent, raise and lower the chair starting with the right leg, trying to always keep your arms straight and your shoulders above the shoulder line.

Exercise 9 – Climbing a chair in a plank with your left leg
Start the movement with your hands on the floor and your legs bent, raise and lower the chair starting with your left leg, trying to always keep your arms straight and your shoulders above the shoulder line.

Exercise 10 – Isometric bow
Lie on your back in an arched position, with your legs and arms raised, keeping your lower back and glutes tight. Remain in the position for the set time.

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! 💪

Instagram | Facebook | X | Pinterest | Youtube | TikTok

Workout of the day

Workout of the day F25001
Workout of the day F25002
Workout of the day F25003
Workout of the day F25004
Workout of the day F25005
Workout of the day F25006
Workout of the day F25007
Workout of the day F25008
Workout of the day F25009
Workout of the day F25010 - 5 pyramid circuits
Workout of the day F25013 Functional circuit with 12 exercises
Workout of the day F25014 Circuit with 8 exercises
Workout of the day F25015 Functional Pyramid
Workout of the day F25016 Functional 5 circuits
Workout of the day F25017 Functional RFT Rounds for time
Workout of the day F25018 Functional with the bingo game
Workout of the day F25019 Functional performing 6 circuits
Workout of the day F25020 Functional 3-5 rounds in a circuit of 10 exercises
Workout of the day F25021 Functional 3 circuits of 3 exercises each
Workout of the day F25022 Functional with 8 exercises
Workout of the day F25023 Circuit 45 seconds of each exercise
Workout of the day F25024 Functional RFT (Reps for time)
Workout of the day F25025 Functional with the bingo game
Workout of the day F25026 Functional 6 Circuits
Workout of the day F25027 Circuit 10 exercises
Workout of the day F25028
Workout of the day F25029
Workout of the day F25030
Workout of the day F25031

Train wherever and whenever you want!

Access to 365 annual workouts , providing you with a varied daily plan that you can carry out at home, outdoors or at the gym . With a new workout every day, you'll stay motivated, active and ready to achieve your fitness goals, whether you're just starting out or improving your performance.