Workout of the day F25045 RFT 500 (50x10)

February 14, 2025

Training F25045

Total duration: 40-60 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 – 30-50 minutes
Protocol: RFT (Reps for time) functional training, performing 500 (50x10) repetitions in the shortest time possible.

Return to calm – 5 minutes
Stretching

Explanation of the exercises

Exercise 1 – Isometric Squat with Shoulder Press
Start the exercise in an isometric squat with a bar/cable behind your head, push the bar/cable up, stretching your arms, maintaining the squat position.

Exercise 2 - Push-ups
Start in a plank position, with your arms extended, with your hands resting on the ground at shoulder width, lower the plank towards the ground, bending your arms, until your body almost touches the ground, then return to the starting position.

Exercise 3 – Squat jump
Start with your feet shoulder-width apart and your knees bent. Bend your legs, simulating a sitting position, without letting your knees extend beyond your toes. Keeping your gaze forward, extend your legs and perform a vertical jump.

Exercise 4- 2-legged climber
Start the plank movement with your glutes and abs contracted, bring both knees together toward your right elbow, return to the starting position, and then bring both knees together toward your right elbow. Try to maintain hip height and a straight back throughout the movement.

Exercise 5 - Prisoner Lunge
Alternately perform a deep back bending the leg, at the same time keeping the hands behind the neck as if you were a prisoner.

Exercise 6 – Jumping climber
Start the plank movement with your glutes and abs contracted, bring both knees together toward your elbows (making a "I" sign), return to the starting position, and then bring both knees together toward your right elbow. Try to maintain hip height and a straight back throughout the movement.

Exercise 7 – Thrusters
Perform the squat movement followed by the shoulder press movement. Use a pillow, water bottle, ball, or free weights to perform the exercise.

Exercise 8 – Climber
Begin the movement in a plank position with your glutes and abs contracted. Alternately bring your knee closer to your elbow, placing your foot flat on the floor and next to your arm.

Exercise 9 – Windshield Crunches
Start the movement by lying on your back with your legs stretched out, perform the window cleaning movement with your legs extended, alternately bringing your legs closer to the floor to the right and left. Exercise 10 – Half burpee
Start the movement standing, place your hands on the ground as close to your feet as possible, then move into a handstand position. Perform all movements in reverse, finishing with a vertical jump.

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