Workout of the day F25050 Functional 8 exercises

February 19, 2025

Training F25050

Total duration: 30-40 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 – 20-30 minutes
Protocol: Functional training with 8 exercises performed as follows:
Exercise 1 and 6 – Do as many repetitions as possible for 5 minutes
Exercise 3, 4 and 5 – Do as many repetitions as possible in 1 minute
Exercise 2, 7 and 8 – Perform the positions in the best possible time – Maximum 3 minutes
Note: Rest for at least 30 seconds between each exercise.

Return to calm – 5 minutes
Stretching

Explanation of the exercises

Exercise 1 – Horizontal 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 – Seated V
Perform the sitting position, trying to "draw" a "v" between the trunk/upper limbs and lower limbs without moving, keeping your feet and hands off the floor.

Exercise 3 – 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 4 – Lower and upper abdominals
Start the movement by lying on your back with your legs up, lower your legs, keeping your lower back supported on the floor, then return to the starting position and raise your torso towards your legs.

Exercise 5 – 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 6 – 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 7 – Seated Bicycle
Perform the sitting position, trying to "draw" the "v" between the trunk/upper limbs and lower limbs, at the same time simulating the movement of the legs similar to riding a bicycle.

Exercise 8 – Isometric squat with weights
Assume a squat position, keeping your knees above your heels and your pelvis at knee height. Arms should be open at shoulder height, using weights. Hold the position for the set time.

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