Treino do dia F25042 Funcional 3 circuitos de 3 exercícios

Workout of the day F25042 Functional 3 circuits of 3 exercises

February 11, 2025

Training F25042

Total duration: 46-52 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 – 36-42 minutes
Protocol: Functional training using 3 circuits of 3 exercises each. Each circuit should be performed in 4 rounds. The exercise should be performed for 45 seconds, with a 15-second rest between each exercise.
Circuit 1 – Exercise 1-2-3-1-2-3-1-2-3-1-2-3
Circuit 2 – Exercise 4-5-6-4-5-6-4-5-6-4-5-6
Circuit 3 – Exercise 7-8-9-7-8-9-7-8-9-7-8-9
At the end, if you wish, perform all the exercises (9 exercises) in a single circuit, performing each exercise for 30 seconds, with a 10-second rest between sets.
Circuit 4 - Exercise 1-2-3-4-5-6-7-8-9

Return to calm – 5 minutes
Stretching

Explanation of exercises

Exercise 1 – Right leg star sit-ups

Start the movement from a lying position with your legs apart and arms outstretched (you can use weights in your hands), simultaneously flexing your torso by bringing your left hand towards your right leg.

Exercise 2 – Left leg star sit-ups
Start the movement from a lying position with your legs apart and arms outstretched (you can use weights in your hands), simultaneously flexing your torso by bringing your right hand towards your left leg.

Exercise 3 – Hollow to arch
Lie on your back in a hollow position with your arms and legs extended, but without touching the extremities to the floor, imitating the shape of a canoe, then rotate your torso to move into the arch position, lying on your back in an arch position, with your legs and arms raised, keeping your lower back and glutes well contracted.

Exercise 4 – Climbing the chair with your right leg
Climb up the chair by moving your right leg up and down, keeping your eyes straight ahead, your torso aligned and your abs contracted.

Exercise 5 – Climbing the chair with your left leg
Climb up the chair by moving your left leg up and down, keeping your eyes straight ahead, your torso aligned and your abs contracted.

Exercise 6 – Hollow rock
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, keeping your body firm and rocking your body, alternately raising the upper and lower parts of your body.

Exercise 7 – Climbing a chair in plank with the right leg
Start the movement with your hands on the floor and your legs bent, raise and lower the chair starting with the right leg, trying to always keep your arms straight and your shoulders above the shoulder line.

Exercise 8 – Climbing a chair in a plank with your left leg
Start the movement with your hands on the floor and your legs bent, raise and lower the chair starting with your left leg, trying to always keep your arms straight and your shoulders above the shoulder line.

Exercise 9 – Arch rock
Lie on your back in an arched position, with your legs and arms raised, keeping your lower back and glutes tight, keeping your body firm and rocking your body, alternately raising the upper and lower parts of your body.

Follow your training with this Playlist

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

Instagram | Facebook | X | Pinterest | Youtube | TikTok