Workout of the day F25061 Functional 6 exercises

March 2, 2025

Training F25061

Total duration: 34-58 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 – 24-48 minutes
Protocol: Functional training performing 6 different circuits, 10 sets x 30 seconds each exercise with 10 seconds between.
Circuit 1: Exercise 1-2-1-2-1-2-1-2-1-2
Circuit 2: Exercise 3-4-3-4-3-4-3-4-3-4
Circuit 3: Exercise 5-6-5-6-5-6-5-6-5-6
Circuit 4: Exercise 7-8-7-8-7-8-7-8-7-8
Circuit 5: Exercise 9-10-9-10-9-10-9-10-9-10
Circuit 6: Exercise 11-12-11-12-11-12-11-12-11-12

Return to calm – 5 minutes
Stretching

Explanation of the exercises

Exercise 1 – Push-ups
Start in a plank position, with your arms extended, with your hands resting on the ground at shoulder width, lower the plank towards the ground, bending your arms, until your body almost touches the ground, then return to the starting position.

Exercise 2 – Thruster
Perform the squat movement followed by the shoulder press movement. Use a pillow, water bottle, ball, or free weights to perform the exercise.

Exercise 3 – 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 4 – Climbing a chair into a plank
Start the movement with your hands on the floor and your legs bent, move up and down the chair, trying to keep your arms straight and your shoulders above shoulder level.

Exercise 5 – Two-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 6 – Multi-jumps (side 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.

Exercise 7 – Lower Abdominals (90-90)
Start the movement by lying on your back with your legs up, flexed at 90 degrees, and perform the movement of alternating lowering of your legs, keeping your lower back supported on the ground.
Exercise 8 – Climbing a chair
Climb the chair, alternating between your right and left leg, keeping your gaze straight ahead, your torso aligned and your abs contracted.

Exercise 9 – Baby Squat
Start with your feet shoulder-width apart, knees bent at 90 degrees, hands resting on the floor, extend your legs without lifting your hands off the floor, then return to the starting position.

Exercise 10 – 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 11 – Oblique abdominals
Start the movement lying completely on the floor with your arms alongside your body and both legs bent upwards, raise your torso obliquely towards the opposite knee, simultaneously bringing your knee closer to your shoulder.

Exercise 12 – 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.

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Workout of the day F25061 Functional 6 exercises