Workout of the day F25058 Functional 8 exercises

February 27, 2025

Training F25058

Total duration: 20-49 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 – 17-34 minutes
Protocol: Do 1 to 2 functional training circuits with 8 exercises performed as follows:
Exercise 1 and 6 – Do as many repetitions as possible for 3 minutes
Exercise 2, 3, 4 and 5 – Do as many repetitions as possible in 1 minute
Exercise 7 and 8 – Perform the positions in the best possible time – Maximum 3 minutes
Note: Rest for at least 20 seconds between each exercise.
Option – Add 15 minutes of training:
You can choose to do 15 minutes of cycling/running/rowing continuously after the first circuit.

Return to calm – 5 minutes
Stretching

Explanation of the exercises

Exercise 1 – Front step plank
Start in a plank position, flex one thigh/leg forward, placing the foot flat on the floor next to the hand in front. Return to the starting position and repeat the movement on the opposite side.

Exercise 2 – Spring Abdominals
Start the movement from a lying position, simultaneously flexing the trunk and legs to achieve a sitting position.

Exercise 3 – Cross climber
Start the plank movement with your glutes and abs contracted, alternating between your knee and the opposite elbow. Try to maintain hip height and your back aligned 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 – Half Burpee
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.

Exercise 6 – Hip raise
Lie on your back with your legs bent and below the knee line, raise your pelvis by contracting your glutes.

Exercise 7 – Seated Bicycle
Perform a sitting position, trying to "draw" a "V" between your torso/upper and lower limbs, while simulating a bicycle-like leg movement. If you have difficulty, you can place your hands on the floor behind your back.

Exercise 8 – Isometric Forearm Plank
Get into a plank position with your forearms resting on the floor, keeping your abs, glutes, thighs, and quadriceps tight. Support your lower body on your toes. Keep your head slightly raised and looking down.

Follow your training with this playlist

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Workout of the day F25058 Functional 8 exercises