Workout of the day F25049 3x3 Circuit

February 18, 2025

Training F25049

Total duration: 46-52 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 – 36-42 minutes
Protocol: Functional training using 3 circuits of 3 exercises each. Each circuit should be performed in 4 rounds. The exercise should be performed for 45 seconds, with a 15-second rest between each exercise.
Circuit 1 – Exercise 1-2-3-1-2-3-1-2-3-1-2-3
Circuit 2 – Exercise 4-5-6-4-5-6-4-5-6-4-5-6
Circuit 3 – Exercise 7-8-9-7-8-9-7-8-9-7-8-9
At the end, if you wish, perform all the exercises (9 exercises) in a single circuit, performing each exercise for 30 seconds, with a 10-second rest between sets.
Circuit 4 - Exercise 1-2-3-4-5-6-7-8-9

Return to calm – 5 minutes
Stretching

Explanation of the exercises

Exercise 1 – Running in place with a bar (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 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 – Lunge (mini) with jump
Starting with your feet in front of each other (one hand's width between the heel of your front foot and the toe of your back foot) and with your fingertips touching the floor, perform a vertical jump and switch feet. Repeat the movement for the set time.

Exercise 4 – Climbing the chair with your right leg
Climb the chair up and down with your right leg, keeping your eyes straight ahead, your torso aligned and your abs contracted.

Exercise 5 – Climbing the chair with your left leg
Climb the chair up and down with your left leg, keeping your eyes straight ahead, your torso aligned and your abs contracted.

Exercise 6 – 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 7 – Plank up onto chair with right leg
Start the movement with your hands on the floor and your legs bent, raise and lower the chair starting with your right leg, trying to always keep your arms straight and your shoulders above shoulder level.

Exercise 8 – Plank up onto chair with left leg
Start the movement with your hands on the floor and your legs bent, raise and lower the chair starting with your left leg, trying to always keep your arms straight and your shoulders above shoulder level.

Exercise 9 – 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.

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