Training of the day F25060 Bingo Game

March 1, 2025

Training F25060

Total duration: 46 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 minutes
Protocol: Functional training with the bingo game. The goal is to complete the entire bingo game (all 4 lines) or just a few lines.
Line 1 – Exercise 1, 2, 3 and 4
Line 2 – Exercises 5, 6, 7 and 8
Line 3 – Exercise 9, 10, 11 and 12
Line 4 – Exercise 13, 14, 15 and 16

Return to calm – 5 minutes
Stretching

Explanation of the exercises

Exercise 1 – 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 – Jump Squats
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 3 – 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 4 – Star sit-ups
Start the movement from a lying position with your legs apart and arms apart (you can use hand weights), simultaneously flex your torso by bringing one hand towards the opposite foot, then do the same on the other side.

Exercise 5 – Prisoner Lunge
Alternately perform a deep back bending the leg, at the same time keeping the hands behind the neck as if you were a prisoner.

Exercise 6 – Windshield Crunches
Start the movement by lying on your back with your legs stretched out, perform the window cleaning movement with your legs extended, alternately bringing your legs closer to the floor to the right and left.

Exercise 7 – Cross climbers
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 8 – Cable Running (Barbell)
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 9 – Jumping jacks
Begin the movement with your arms close to your torso, move your arms and legs apart simultaneously, exhaling through your mouth, and return to the starting position, inhaling through your nose. Perform the movement dynamically, supporting your heel on the balls of your feet.

Exercise 10 – Squats
Start with your feet shoulder-width apart and your knees slightly bent. Bend your legs, simulating a sitting position, without letting your knees extend beyond your toes. Keep your gaze straight ahead.

Exercise 11 – Plank with trunk rotations
Start in a plank position, flex one thigh/front leg, placing the foot flat on the floor next to the hand in front. Remove the hand from the side of the front leg, rotate the torso, stretch and point the arm upward, also looking up. Return to the starting position and repeat the movement on the opposite side.

Exercise 12 – Spring Abdominals
Start the movement from a lying position, simultaneously flexing the trunk and legs to achieve a sitting position.

Exercise 13 – Plank to Inverted V
Start in the plank position, raise your pelvis keeping your knees and elbows straight, trying to "draw" an inverted "v" with your body, return to the starting position, performing the number of repetitions or time indicated.

Exercise 14 – Upper abdominals
Start the movement by lying on your back with your legs stretched out above you, then perform the upward movement of your torso flexion with your arms stretched out above you.

Exercise 15 – 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 16 – Side jumps (multi-jumps)
Place an A4 sheet on the floor, using the longest side of the sheet (29.7 cm) or using an approximate marking of 30 cm and do side jumps without stepping on that area.

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Training of the day F25060 Bingo Game