Workout of the day F25043 Functional 8 exercises

February 12, 2025

Training F25043

Total duration: 30-40 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 – 20-30 minutes
Protocol: Functional training with 8 exercises performed as follows:
Exercise 1 and 6 – Do as many repetitions as possible for 5 minutes
Exercise 2, 3, 5, 7 – Do as many repetitions as possible in 1 minute
Exercise 4 and 8 – Perform the positions in the best possible time – Maximum 3 minutes
Note: Rest for at least 30 seconds between each exercise.

Return to calm – 5 minutes
Stretching

Explanation of exercises

Exercise 1 – Running in place with barbell (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 – Command push-ups
Start in a forearm plank, move up to a hand plank by extending your elbows, and return to a forearm plank by flexing the elbow that started the move up. Alternate between one arm and the other.

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 – Seated V
Perform the sitting position, trying to "draw" the "v" between the trunk/upper limbs and lower limbs without moving, keeping the feet and hands off the floor.

Exercise 5 – 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.

Exercise 6 – 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 7 – Lower and upper abdominals
Start the movement by lying on your back with your legs up, lower your legs, keeping your lower back supported on the floor, then return to the starting position and raise your torso towards your legs.

Exercise 8 – Isometric squat with weights
Perform the squat position, keeping your knees above your heels and your pelvis at knee height. Your arms should be open at shoulder height using weights. Hold the position for the set time.

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