Workout of the day F25064 Functional Pyramid
Training F25064
Total duration: 28-38 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 – 40-50 minutes
Protocol: Functional pyramid training:
Series 1: Odd exercises 20 reps – Even exercises 20 seconds
Series 2: Odd exercises 40 reps – Even exercises 40 seconds
Series 3: Odd exercises 60 reps – Even exercises 60 seconds
Series 5: Odd exercises 40 reps – Even exercises 40 seconds
Series 6: Odd exercises 20 reps – Even exercises 20 seconds
Note: Take as little rest as possible between sets and exercises. The goal is to complete the pyramid in the shortest time possible. You have a maximum of 50 minutes to complete the pyramid.
Return to calm – 5 minutes
Stretching
Explanation of the exercises
Exercise 1 – 2-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 2 – Inverted L
Place your hands flat on the floor, trying to form an "L" shape between your torso and lower limbs. Hold the position for the set amount of time.
Exercise 3 – Cable Lunge
Alternately perform a deep back bending the leg, at the same time keeping the arms straight with the cable above the head.
Exercise 4 – Bear Walk
Simulate the “bear walk” movement without flexing your elbows and knees.
Exercise 5 – Burpees
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 6 – 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.
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