Workout of the day F25034 Circuit 10 Exercises

February 3, 2025

Training F25034

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 – Adductor stretching (right side and left side)
Place your left knee on the floor and your right foot on the floor, trying to make a 90º angle between your leg and thigh. Place your right hand next to your heel, rotating your torso and pointing your left hand upwards. Your gaze should be directed upwards. Repeat the movement on the opposite side.

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- Standing lower back stretches
In a standing position, keeping your legs slightly bent and together and your feet together, bring your torso closer to your thighs, trying to hug your thighs behind you, stretching your lower back and the back of your thighs. Hold the position for the set time.

Exercise 5 – 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.

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 – Adductor stretches (sumo)
Keeping your back straight, lower your pelvis until it is below the level of your knees, arms stretched out next to your thighs and hands holding your heels. Keep your back straight and your gaze forward. Stay in the position for the set time.

Exercise 8 – 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 9 – Abductor stretching (right and left side)
Start the movement by lying on your back, bend your left knee, keeping your right leg down and stretched out, pull your left leg with your right hand to your right side, trying to keep both shoulders on the floor, your left arm should remain stretched out at a right angle to your torso, and your gaze should be directed towards your left hand. Repeat the movement on the opposite side. Stay in the position for the set time.

Exercise 10 – Burpee
Start the movement standing up, place your hands on the ground as close to your feet as possible, then move to the plank position, perform arm flexions while lying completely on the ground. Perform all the movements in reverse order, finishing with a vertical jump.

Follow your training with this Playlist

Don't forget to tag @treinoemcasa on social media.

Instagram | Facebook | X | Pinterest | Youtube | TikTok