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Workout of the day F25029 Functional with 8 exercises
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Training F25029
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Total duration: 30-40 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 – 20-30 minutes
Protocol: Functional training with 8 exercises performed as follows:
Exercise 1 and 6 – Do as many repetitions as possible for 5 minutes
Exercise 2,4, 5, 8 – Do as many repetitions as possible in 1 minute
Exercise 3 and 7 – Perform the positions in the best possible time – Maximum 3 minutes
Note: Rest for at least 30 seconds between each exercise.
Return to calm – 5 minutes
Stretching
Explanation of exercises
Exercise 1 – Running in place with barbell (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 – Command push-ups
Start in a forearm plank, move up to a hand plank by extending your elbows, and return to a forearm plank by flexing the elbow that started the move up. Alternate between one arm and the other.
Exercise 3 – Seated V
Perform the sitting position, trying to "draw" the "v" between the trunk/upper limbs and lower limbs without moving, keeping the feet and hands off the floor.
Exercise 4 – Cross Climber
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 5 – Flights
Start the movement by standing with your torso tilted, holding the weight (dumbbells, rice packets, milk packets or water bottles) with your arms stretched out perpendicular to your torso, and perform the movement by opening your arms, simulating flight, until your arms reach shoulder height.
Exercise 6 – Horizontal 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 7 – Seated V-Bicycle
Perform the sitting position, trying to "draw" the "v" between the trunk/upper limbs and lower limbs, at the same time simulating the movement of the legs similar to riding a bicycle.
Exercise 8 – 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.
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