Workout of the day F25040 Circuit 6 exercises

February 9, 2025

Training F25040

Total duration: 34-58 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 – 24-48 minutes
Protocol: Functional training performing 6 different circuits, 10 sets x 30 seconds each exercise with 10 seconds between.
Circuit 1: Exercise 1-2-1-2-1-2-1-2-1-2
Circuit 2: Exercise 3-4-3-4-3-4-3-4-3-4
Circuit 3: Exercise 5-6-5-6-5-6-5-6-5-6
Circuit 4: Exercise 7-8-7-8-7-8-7-8-7-8
Circuit 5: Exercise 9-10-9-10-9-10-9-10-9-10
Circuit 6: Exercise 11-12-11-12-11-12-11-12-11-12

Return to calm – 5 minutes
Stretching

Explanation of the exercises

Exercise 1 – Chair Funds
Begin the movement with your hands resting on the edge of the chair, keeping your back straight, your stomach tight, and your shoulder blades together. Bend your arms to lower your body, then return to the starting position.

Exercise 2 – Thruster
Perform the squat movement followed by the shoulder press movement. Use a pillow, water bottle, ball, or free weights to perform the exercise.

Exercise 3 – Upper abdominals
Start the movement by lying on your back with your legs stretched out above you, then perform the upward movement of your torso flexion with your arms stretched out above you.

Exercise 4 – Climbing a chair into a plank
Start the movement with your hands on the floor and your legs bent, move up and down the chair, trying to keep your arms straight and your shoulders above shoulder level.

Exercise 5 – 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 6 – Multi-jumps (side jumps)
Place an A4 sheet on the floor, using the longest side of the sheet (29.7 cm) or using an approximate marking of 30 cm and do side jumps without stepping on that area.

Exercise 7 – Running in place
Simulate the running movement, alternately raising your knees to the height of your pelvis, making contact with the ground with the front third of your foot.

Exercise 8 – Climbing a chair
Climb the chair, alternating between your right and left leg, keeping your gaze straight ahead, your torso aligned and your abs contracted.

Exercise 9 – Baby Squat
Start with your feet shoulder-width apart, knees bent at 90 degrees, hands resting on the floor, extend your legs without lifting your hands off the floor, then return to the starting position.

Exercise 10 – Burpee
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 11 – Oblique abdominals
Start the movement lying completely on the floor with your arms alongside your body and both legs bent upwards, raise your torso obliquely towards the opposite knee, simultaneously bringing your knee closer to your shoulder.

Exercise 12 – Knee Push-ups with Stack of Books
Start in a plank position, with your knees resting on the floor and 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.

Follow your training with this playlist

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

Instagram | Facebook | X | Pinterest | Youtube | TikTok

Workout of the day

Train wherever and whenever you want!

Access to 365 annual workouts , providing you with a varied daily plan that you can carry out At home, outdoors, or at the gym . With a new workout every day, you'll stay motivated, active, and prepared to achieve your fitness goals, whether you're just starting out or improving your performance.

What it includes:

Daily access to workouts
Access to Home Workout ® App
Training for all levels
Flexibility to train anywhere
20% discount on all store services treinamentoemcasa.com

Options:

1 Year Subscription - €99 - (€8.25/month)

2-Year Subscription - €174 - (€7.25/month)

👉 Sign up for Treino 365 now!

Your cart is empty

Your cart

Estimated total

Workout of the day F25040 Circuit 6 exercises