Workout of the day F25035 Functional 3 circuits of 3 exercises

February 4, 2025

Training F25035

Total duration: 46-52 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 – 36-42 minutes
Protocol: Functional training using 3 circuits of 3 exercises each. Each circuit should be performed in 4 rounds. The exercise should be performed for 45 seconds, with a 15-second rest between each exercise.
Circuit 1 – Exercise 1-2-3-1-2-3-1-2-3-1-2-3
Circuit 2 – Exercise 4-5-6-4-5-6-4-5-6-4-5-6
Circuit 3 – Exercise 7-8-9-7-8-9-7-8-9-7-8-9
At the end, if you wish, perform all the exercises (9 exercises) in a single circuit, performing each exercise for 30 seconds, with a 10-second rest between sets.
Circuit 4 - Exercise 1-2-3-4-5-6-7-8-9

Return to calm – 5 minutes
Stretching

Explanation of exercises

Exercise 1 – Lunge with weight right leg

Perform a lunge with your right leg behind you, holding a weight with your right hand raised above your head and your arm stretched out, keeping your back straight and your gaze looking straight ahead.

Exercise 2 – Lunge with weight left leg

Perform a lunge with your left leg behind you, holding a weight with your left hand raised above your head and your arm stretched out, keeping your back straight and your gaze looking straight ahead.

Exercise 3 – Windshield crunches (window cleaner)
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.

Exercise 4 – Climbing the chair with your right leg
Climb up the chair by moving your right leg up and down, keeping your eyes straight ahead, your torso aligned and your abs contracted.

Exercise 5 – Climbing the chair with your left leg
Climb up the chair by moving your left leg up and down, keeping your eyes straight ahead, your torso aligned and your abs contracted.

Exercise 6 – Hollow rock
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, keeping your body firm and rocking your body, alternately raising the upper and lower parts of your body.

Exercise 7 – Climbing a chair in plank with the 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 8 – 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 9 – Arch rock
Lie on your back in an arched position, with your legs and arms raised, keeping your lower back and glutes tight, keeping your body firm and rocking your body, alternately raising the upper and lower parts of your body.

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