Workout of the day F25063 Functional 3x3 exercises

March 4, 2025

Training F25063

Total duration: 46-52 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 – 36-42 minutes
Protocol: Functional training using 3 circuits of 3 exercises each. Each circuit should be performed in 4 rounds. The exercise should be performed for 45 seconds, with a 15-second rest between each exercise.
Circuit 1 – Exercise 1-2-3-1-2-3-1-2-3-1-2-3
Circuit 2 – Exercise 4-5-6-4-5-6-4-5-6-4-5-6
Circuit 3 – Exercise 7-8-9-7-8-9-7-8-9-7-8-9
At the end, if you wish, perform all the exercises (9 exercises) in a single circuit, performing each exercise for 30 seconds, with a 10-second rest between sets.
Circuit 4 - Exercise 1-2-3-4-5-6-7-8-9

Return to calm – 5 minutes
Stretching

Explanation of the exercises

Exercise 1 – Right leg 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 your left hand towards your right leg.

Exercise 2 – Left leg 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 your right hand towards your left leg.

Exercise 3 – Hollow to arch
Lie on your back in a hollow position with your arms and legs extended, but without touching the extremities to the floor, imitating the shape of a canoe, then rotate your torso to move into the arch position, lying on your back in an arch position, with your legs and arms raised, keeping your lower back and glutes well contracted.

Exercise 4 – Climbing the chair with your right leg
Climb the chair up and down with your right leg, keeping your eyes straight ahead, your torso aligned and your abs contracted.

Exercise 5 – Climbing the chair with your left leg
Climb the chair up and down with your left leg, keeping your eyes straight ahead, your torso aligned and your abs contracted.

Exercise 6 – Hollow rock
Lie down with your arms and legs extended, but without touching the ground. The goal is to imitate the shape of a canoe, keeping your body steady and rocking, alternately lifting your upper and lower body.

Exercise 7 – Lunge on the left leg chair (lunge)
Perform a lunge with your left leg resting on the chair, while keeping your hands resting on your hips, keeping your back straight.

Exercise 8 – Lunge on chair, right leg (lunge)
Perform a lunge with your right leg resting on the chair, while keeping your hands resting on your hips, keeping your back straight.

Exercise 9 – Arch rock
Lie on your back in an arched position, with your legs and arms raised, keeping your lower back and glutes tight, keeping your body firm, rocking your body, alternately raising the upper and lower parts of your body.

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

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!

Your cart is empty

Your cart

Estimated total

Workout of the day F25063 Functional 3x3 exercises