Treino do dia F25048 Funcional 10 exercícios

Workout of the day F25048 Functional 10 exercises

February 17, 2025

Training F25048

Total duration: 34-50 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 – 24-40 minutes
Protocol: Functional training performing 3-5 rounds of the 10-exercise circuit, performing each exercise for the defined time.

Return to calm – 5 minutes
Stretching

Explanation of the exercises

Exercise 1 – Squat with barbell 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 2 – Adductor stretching (right and left sides)
Place your left knee on the floor and your right foot on the floor, trying to create a 90-degree angle between your leg and thigh. Place your right hand next to your heel, rotating your torso and pointing your left hand upward. Your gaze should be directed upward. Repeat the movement on the opposite side.

Exercise 3 – 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 4- Standing lower back stretches
In a standing position, keeping your legs slightly bent and together and your feet together, bring your torso closer to your thighs, trying to hug them behind you, stretching your lower back and hamstrings. Hold the position for the set amount of time.

Exercise 5 – Hollow rock
Lie down with your arms and legs extended, but without touching the ground. The goal is to imitate the shape of a canoe, keeping your body steady and rocking, alternately lifting your upper and lower body.

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

Exercise 7 – Adductor stretches (sumo)
Keeping your back straight, lower your pelvis until it's below the level of your knees, with your arms stretched out next to your thighs and your hands holding your heels. Keep your back straight and your gaze forward. Hold the position for the set amount of time.

Exercise 8 – Swinging Forearm Plank
Get into a plank position with your forearms resting on the floor, keeping your abs, glutes, thighs, and quadriceps engaged. The movement should be performed by alternately bending your left and right legs, keeping your knees in the same position. At the same time, you should swing the plank forward, moving your shoulders forward.

Exercise 9 – Abductor stretching (right and left side)
Begin the movement by lying on your back, bending your left knee while keeping your right leg straight and low. With your right hand, pull your left leg toward your right side, trying to keep both shoulders on the floor. Your left arm should remain extended at a right angle to your torso, and your gaze should be directed toward your left hand. Repeat the movement on the opposite side. Hold this position for the set time.

Exercise 10 – Burpee (half)
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.

Follow your training with this playlist

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