Workout of the day F25062 Circuit 10 exercises

March 3, 2025

Training F25062

Total duration: 34-50 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 – 24-40 minutes
Protocol: Functional training performing 3-5 rounds of the 10-exercise circuit, performing each exercise for the defined time.

Return to calm – 5 minutes
Stretching

Explanation of the exercises

Exercise 1 – Plank with shoulder touch
Start in the plank position, alternately touching the opposite shoulder with your hand, trying to maintain a stable plank position without moving your pelvis.

Exercise 2 – Posterior Stretching
Move your legs as far apart as possible, keeping your knees straight. Place your hands next to your calves and pull your torso toward the floor and your torso. Hold the position for the set amount of time.

Exercise 3 - 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 4- Lower back stretches
Sit on the floor with your legs stretched out and together, feet pointing upwards, bringing your torso closer to your thighs, trying to hold onto your toes or legs. Hold the position for the set amount of time.

Exercise 5 – Wall squat
Squat against a wall, keeping your knees above your heels and your pelvis at knee height. Your arms should be extended in front of your shoulders.

Exercise 6 – Backs on the chair
Begin the movement with your hands resting on the edge of the chair, keeping your back straight, your stomach tight, and your shoulder blades together. Bend your arms to lower your body, then return to the starting position.

Exercise 7 – Adductor stretches (sumo)
Keeping your back straight, lower your pelvis until it's below the level of your knees, with your arms stretched out next to your thighs and your hands holding your heels. Keep your back straight and your gaze forward. Hold the position for the set amount of time.

Exercise 8 – 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 9 – Back stretch (lumbar)
Lie on your back, hold both knees with your hands and pull both knees towards your torso, trying to keep your lower back stretched.

Exercise 10 – Wobble board
Get into a plank position with your forearms resting on the floor, keeping your abs, glutes, thighs, and quadriceps engaged. The movement should be performed by alternately bending your left and right legs, keeping your knees in the same position. At the same time, you should swing the plank forward, moving your shoulders forward.

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Workout of the day F25062 Circuit 10 exercises