Training of the day F25038 Rounds for time 500
Training F25038
Total duration: 40-60 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 – 30-50 minutes
Protocol: RFT (Reps for time) functional training, performing 500 (50x10) repetitions in the shortest time possible.
Return to calm – 5 minutes
Stretching
Explanation of exercises
Exercise 1 – Isometric squat with shoulder press
Start the exercise in an isometric squat with a bar/cable behind your head, push the bar/cable up, stretching your arms, maintaining the squat position.
Exercise 2 - 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 3 – Squat jump
Start with your feet shoulder-width apart and your knees semi-flexed. Bend your legs, simulating a sitting position, without your knees moving beyond your toes. Keeping your gaze forward, extend your legs and perform a vertical jump.
Exercise 4- 2-legged climber
Start the plank movement with your glutes and abs contracted, bring both knees together towards your right elbow, return to the starting position and then bring both knees together towards your right elbow. Try to keep your pelvis level and your back aligned throughout the movement.
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 – Plank with trunk rotations
Start in the plank position, flex one of your thighs/leg in front, placing your foot flat on the floor and next to your hand in front. Remove your hand from the side of your leg in front, rotate your torso, stretch and point your arm upwards, also looking upwards. Return to the starting position and repeat the movement on the opposite side.
Exercise 7 – Lunge (mini) with jump
Initially position yourself with your feet in front of each other (a distance of 1 hand's width between the heel of the front foot and the tip of the back foot) and with the tips of your fingers touching the floor, perform a vertical jump and change the support of your feet. Repeat the movement for the defined 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 – Lunge bow
Perform a backwards cross-leg (simulating a bow) alternating between the left and right leg. The front leg bends at the knee, keeping the foot flat on the floor.
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.
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