Workout of the day F25041 Circuit 10 exercises

February 10, 2025

Training F25041

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 – 2-legged climber in "II"
Start the plank movement with your glutes and abs contracted, bring both knees together at the same time towards your elbows (drawing an II), 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 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 - 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 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 – Hollow
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, maintaining the position without moving for the set amount of time.

Exercise 6 – Isometric arch
Lie on your back in an arched position, with your legs and arms raised, keeping your lower back and glutes tight. Remain in the position for the set time.

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 – Hip raise
Lie on your back with your legs bent and below the line of your knees, raise your pelvis by contracting your glutes.

Exercise 9 – Abductor stretching (right and left side)
Start the movement by lying on your back, bending your left knee while keeping your right leg down and stretched out, pulling your left leg towards your right side with your right hand, 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 (half)
Start the movement standing up, place your hands on the ground as close to your feet as possible, then move to the hand plank position. Perform all the movements in reverse, finishing with a vertical jump.

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