Workout of the day F25030 Circuit 45 seconds each exercise

January 30, 2025

Training F25030

Total duration: 28-38 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 – 18-30 minutes
Protocol: Functional circuit training, performing 45 seconds of each exercise with a 15-second rest between each one. Do 3-5 rounds of the circuit according to your physical condition.

Return to calm – 5 minutes
Stretching

Explanation of exercises

Exercise 1 – Thruster
Perform the squat movement followed by the shoulder press movement. Use a cushion, water bottle, ball or free weights to perform the exercise.

Exercise 2 – Push-ups with a stack of books
Start in a plank position, with your arms extended, with one hand resting on a stack of books (2-5) and the other resting on the floor, positioned shoulder-width apart. Lower the plank towards the ground, bending your arms, until your body almost touches the ground. Then return to the starting position, change the hand that is resting on the books and repeat the movement.

Exercise 3 – Alternating side lunge
Perform a lateral lunge, alternating between your left and right legs, keeping your knee over your heel, trying to create a 90º angle between your thigh and leg. Keep your opposite leg extended and your foot flat on the floor.

Exercise 4 – Side jumps (multi-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 5 – Bear walk
Simulate the “bear walk” movement without bending your elbows and knees.

Exercise 6 – 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.

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