Training of the day F25046 Bingo Game
Training F25046
Total duration: 46 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 – 36 minutes
Protocol: Functional training with the bingo game. The goal is to complete the entire bingo game (all 4 lines) or just a few lines.
Line 1 – Exercise 1, 2, 3 and 4
Line 2 – Exercises 5, 6, 7 and 8
Line 3 – Exercise 9, 10, 11 and 12
Line 4 – Exercise 13, 14, 15 and 16
Return to calm – 5 minutes
Stretching
Explanation of the exercises
Exercise 1 – Plank Jacks
Start in the plank position, move your legs apart and together, trying to maintain a stable plank position, keeping your shoulders fixed and above your hands.
Exercise 2 – Jump Squats
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 3 – 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 4 – Inverted L
Place your hands flat on the floor, trying to form an "L" shape between your torso and lower limbs. Hold the position for the set amount of time.
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 – 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 7 – Cross climbers
Start the plank movement with your glutes and abs contracted, alternating between your knee and the opposite elbow. Try to maintain hip height and your back aligned throughout the movement.
Exercise 8 – Cable Running (Barbell)
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 9 – 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 10 – Squats
Start with your feet shoulder-width apart and your knees slightly bent. Bend your legs, simulating a sitting position, without letting your knees extend beyond your toes. Keep your gaze straight ahead.
Exercise 11 – Oblique abdominals
Start the movement lying completely on the floor with your arms alongside your body and both legs bent upwards, raise your torso obliquely towards the opposite knee, simultaneously bringing your knee closer to your shoulder.
Exercise 12 – Lunge with knee forward (Lunge boxing knee)
Perform the basic movement by bending your back leg. After your knee touches the floor, flex your thigh, simulating a forward knee strike. Return to the starting position and perform the same movement on the opposite leg. Keep your elbows and hands elevated.
Exercise 13 – Triceps (backbends on the chair)
Begin the movement with your hands resting on the edge of the chair, keeping your back straight, your stomach tight, and your shoulder blades together. Bend your arms to lower your body, then return to the starting position.
Exercise 14 – Upper abdominals
Start the movement by lying on your back with your legs stretched out above you, then perform the upward movement of your torso flexion with your arms stretched out above you.
Exercise 15 – 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 16 – Hip raise
Lie on your back with your legs bent and below the knee line, raise your pelvis by contracting your glutes.
Powered by Tomás Santos (Tomassini)
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