Workout of the day F25051 Functional exercises 45 seconds
Training F25051
Total duration: 28-38 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 – 18-30 minutes
Protocol: Functional circuit training, performing 45 seconds of each exercise with a 15-second rest between each exercise. Perform 3–5 rounds of the circuit depending on your physical condition.
Return to calm – 5 minutes
Stretching
Explanation of the exercises
Exercise 1 – Push-ups on the chair
Start in a plank position, with your arms extended, with your hands resting on a chair positioned shoulder-width apart, lower the plank towards the chair, bending your arms, until your torso almost touches the chair, then return to the starting position.
Exercise 2 – 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 3 – Squat with 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 4 – 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 5 – 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 6 – Thruster
Perform the squat movement followed by the shoulder press movement. Use a pillow, water bottle, ball, or free weights to perform the exercise.
Follow your training with this playlist
Don't forget to tag @treinoemcasa on social media.
Instagram | Facebook | X | Pinterest | Youtube | TikTok
Workout of the day
- Workout of the day F25001 Circuit 45 seconds
- Workout of the day F25002 Functional 3 circuits
- Workout of the day F25003 Functional 3 circuits
- Workout of the day F25004 Functional 3 circuits
- Workout of the day F25005 Circuits 60 minutes
- Workout of the day F25006 Functional 3 X 1 minute
- Workout of the day F25007 1-minute circuits
- Workout of the day F25008 Functional 8 exercises
- Workout of the day F25009 Functional 8 exercises
- Workout of the day F25010 5 pyramid circuits
- Workout of the day F25013 Functional circuit with 12 exercises
- Workout of the day F25014 Circuit with 8 exercises
- Workout of the day F25015 Functional Pyramid
- Workout of the day F25016 Functional 5 circuits
- Workout of the day F25017 Functional RFT Rounds for time
- Workout of the day F25018 Functional with the bingo game
- Workout of the day F25019 Functional executing 6 circuits
- Workout of the day F25020 Functional 3-5 rounds in a circuit of 10 exercises
- Workout of the day F25021 Functional 3 circuits of 3 exercises each
- Workout of the day F25022 Functional with 8 exercises
- Workout of the day F25023 Circuit 45 seconds of each exercise
- Workout of the day F25024 Functional RFT (Reps for time)
- Workout of the day F25025 Functional with the bingo game
- Workout of the day F25026 Functional 6 Circuits
- Workout of the day F25027 Circuit 10 exercises
- Workout of the day F25028 3 circuits of 3 exercises
- Workout of the day F25029 Functional with 8 exercises
- Workout of the day F25030 Circuit 45 seconds each exercise
- Workout of the day F25031 Functional RFT 400 repetitions
- Training of the day F25032 Bingo Game
- Workout of the day F25033 Functional 6 circuits
- Workout of the day F25034 Circuit 10 Exercises
- Workout of the day F25035 Functional 3 circuits of 3 exercises
- Workout of the day F25036 F25036 Functional with 8 exercises
- Workout of the day F25037 Functional circuit 45 seconds
- Training of the day F25038 Rounds for time 500
- Training of the day F25039 Bingo Game
- Workout of the day F25040 Circuit 6 exercises
- Workout of the day F25041 Circuit 10 exercises
- Workout of the day F25042 Functional 3 circuits of 3 exercises
- Workout of the day F25043 Functional 8 exercises
- Workout of the day F25044 Circuit 45 seconds
- Workout of the day F25045 RFT 500 (50x10)
- Training of the day F25046 Bingo Game
- Workout of the day F25047 Functional 6 circuits
- Workout of the day F25048 Functional 10 exercises
- Workout of the day F25049 3x3 Circuit
- Workout of the day F25050 Functional 8 exercises
- Workout of the day F25051 Functional exercises 45 seconds
Train wherever and whenever you want!
Access to 365 annual workouts , providing you with a varied daily plan that you can carry out At home, outdoors, or at the gym . With a new workout every day, you'll stay motivated, active, and prepared to achieve your fitness goals, whether you're just starting out or improving your performance.
What it includes:
- Daily access to workouts
- Access to Home Workout ® App
- Training for all levels
- Flexibility to train anywhere
- 20% discount on all store services treinamentoemcasa.com
Options:
1 Year Subscription - €99 - (€8.25/month)
2-Year Subscription - €174 - (€7.25/month)
👉 Sign up for Treino 365 now!
See how one of the 365 workouts works
Share your results with us on social media! 💪
