Workout of the day F25044 Circuit 45 seconds
Training F25044
Total duration: 28-38 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 – 18-30 minutes
Protocol: Functional circuit training, performing 45 seconds of each exercise with a 15-second rest between each exercise. Perform 3–5 rounds of the circuit depending on your physical condition.
Return to calm – 5 minutes
Stretching
Explanation of the exercises
Exercise 1 – 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 2 – Command push-ups
Start in a forearm plank, come up to a hand plank by extending your elbows, and return to a forearm plank by flexing the elbow that started the rise. Alternate between arms.
Exercise 3 – Squat with shoulder press
Perform a squat with a barbell/cable behind your head, extending your arms upward while keeping them perpendicular to the ground. Return to the starting position.
Exercise 4 – Side jumps (multi-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 5 – Flights
Start the movement by standing with your torso tilted, holding the weight (dumbbells, rice packets, milk packets or water bottles) with your arms stretched out perpendicular to your torso, perform the movement by opening your arms simulating flight until your arms reach shoulder height.
Exercise 6 – Bear Walk
Simulate the “bear walk” movement without flexing your elbows and knees.
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