Workout of the day F25037 Functional circuit 45 seconds

February 6, 2025

Training F25037

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 – Running in place with 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 – 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 – Barbell shoulder press in squat
Do an isometric squat with a bar/cable behind your head, extend your arms upwards while keeping the movement perpendicular to the ground. Return to the starting position.

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 – 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 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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