Workout of the day F25047 Functional 6 circuits

February 16, 2025

Training F25047

Total duration: 34-58 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 – 24-48 minutes
Protocol: Functional training performing 6 different circuits, 10 sets x 30 seconds each exercise with 10 seconds between.
Circuit 1: Exercise 1-2-1-2-1-2-1-2-1-2
Circuit 2: Exercise 3-4-3-4-3-4-3-4-3-4
Circuit 3: Exercise 5-6-5-6-5-6-5-6-5-6
Circuit 4: Exercise 7-8-7-8-7-8-7-8-7-8
Circuit 5: Exercise 9-10-9-10-9-10-9-10-9-10
Circuit 6: Exercise 11-12-11-12-11-12-11-12-11-12

Return to calm – 5 minutes
Stretching

Explanation of the exercises

Exercise 1 – Chair Funds
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 2 – Thruster
Perform the squat movement followed by the shoulder press movement. Use a pillow, water bottle, ball, or free weights to perform the exercise.

Exercise 3 – Running in place with 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 4 – Climbing a chair into a plank
Start the movement with your hands on the floor and your legs bent, move up and down the chair, trying to keep your arms straight and your shoulders above shoulder level.

Exercise 5 – Plank with shoulder touch
Start in the plank position, alternately touching the opposite shoulder with your hand, trying to maintain a stable plank position without moving your pelvis.

Exercise 6 – Multi-jumps (side 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 7 – Plank to squat baby
Start the exercise in a plank position, then jump forward into a squat position with your hands on the floor and your gaze forward. Return to the starting position.

Exercise 8 – Climbing a chair
Climb the chair, alternating between your right and left leg, keeping your gaze straight ahead, your torso aligned and your abs contracted.

Exercise 9 – Baby Squat
Start with your feet shoulder-width apart, knees bent at 90 degrees, hands resting on the floor, extend your legs without lifting your hands off the floor, then return to the starting position.

Exercise 10 – 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 11 – Squat baby jump (Baby squat to vertical jump)
Start the exercise in a squat with your hands resting on the floor (squat baby), then remove your hands from the floor and at the same time perform a vertical jump by extending your arms above your head, returning to the starting position after the jump.

Exercise 12 – Knee Push-ups with Stack of Books
Start in a plank position, with your knees resting on the floor and your arms extended, with one hand resting on a stack of books (2-5) and the other resting on the floor, positioned shoulder-width apart. Lower the plank towards the ground, bending your arms, until your body almost touches the ground. Then return to the starting position, change the hand that is resting on the books and repeat the movement.

Follow your training with this playlist

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