Training of the day F25032 Bingo Game
Training F25032
Total duration: 46 minutes
Suggestions:
- Do the exercises intensely, but safely
- If there is any exercise that causes discomfort or doubts, move on to the next one
Warm-up – 5 minutes
Joint mobilization – Perform some rotations of the lower limbs, 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 complete the entire bingo game (all 4 lines) or just a few lines.
Line 1 – Exercise 1, 2, 3 and 4
Line 2 – Exercises 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 the 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 – Jump Squats
Start with your feet shoulder-width apart and your knees bent. Bend your legs, simulating a sitting position, without letting your knees extend beyond your toes. Keeping your gaze forward, extend your legs and perform a vertical jump.
Exercise 3 and 11 – Burpees
Start the movement standing, place your hands on the ground as close to your feet as possible, then move to a handstand position, perform arm curls while lying flat on the floor. Perform all movements in reverse, finishing with a vertical jump.
Exercise 4 and 12 – Star sit-ups
Start the movement from a lying position with your legs apart and arms apart (you can use hand weights), simultaneously flex your torso by bringing one hand towards the opposite foot, then do the same on the other side.
Exercise 5 and 13 – Prisoner Lunge
Alternately perform a deep back bending the leg, at the same time keeping the hands behind the neck as if you were a prisoner.
Exercises 6 and 14 – Windshield Crunches
Start the movement by lying on your back with your legs stretched out, perform the window cleaning movement with your legs extended, alternately bringing your legs closer to the floor to the right and left.
Exercises 7 and 15 – Cross climbers
Start the plank movement with your glutes and abs contracted, alternating between your knee and the opposite elbow. Try to maintain hip height 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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Workout of the day
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- Workout of the day F25009 Functional 8 exercises
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- 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
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- 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 3 circuits of 3 exercises
- Workout of the day F25029 Functional with 8 exercises
- Workout of the day F25030 Circuit 45 seconds each exercise
- Workout of the day F25031 Functional RFT 400 repetitions
- Training of the day F25032 Bingo Game
- Workout of the day F25033 Functional 6 circuits
- Workout of the day F25034 Circuit 10 Exercises
- Workout of the day F25035 Functional 3 circuits of 3 exercises
- Workout of the day F25036 F25036 Functional with 8 exercises
- Workout of the day F25037 Functional circuit 45 seconds
- Training of the day F25038 Rounds for time 500
- Training of the day F25039 Bingo Game
- Workout of the day F25040 Circuit 6 exercises
- Workout of the day F25041 Circuit 10 exercises
- Workout of the day F25042 Functional 3 circuits of 3 exercises
- Workout of the day F25043 Functional 8 exercises
- Workout of the day F25044 Circuit 45 seconds
- Workout of the day F25045 RFT 500 (50x10)
- Training of the day F25046 Bingo Game
- Workout of the day F25047 Functional 6 circuits
- Workout of the day F25048 Functional 10 exercises
- Workout of the day F25049 3x3 Circuit
- Workout of the day F25050 Functional 8 exercises
- Workout of the day F25051 Functional exercises 45 seconds
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