Workout of the day F25065 Functional 5 circuits

March 6, 2025

Training F25065

Total duration: 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 – 40 minutes
Protocol: Functional training performing 5 different circuits, 8 sets x 30 seconds each exercise with 10 seconds between.
Circuit 1: Exercise 1-2-1-2-1-2-1-2
Circuit 2: Exercise 3-4-3-4-3-4-3-4
Circuit 3: Exercise 5-6-5-6-5-6-5-6
Circuit 4: Exercise 7-8-7-8-7-8-7-8
Circuit 5: Exercise 1-2-3-4-5-6-7-8

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 – 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 3 – Triceps
Start the movement by standing with your torso bent over, holding the weight (dumbbells, rice packets, milk packets or water bottles) keeping your elbows raised, extend your forearms.

Exercise 4 – Forward wobble plank with leg curl
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.

Exercise 5 – Climber
Begin the movement in a plank position with your glutes and abs contracted. Alternately bring your knee closer to your elbow, placing your foot flat on the floor and next to your arm.

Exercise 6 – 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 7 – Flights
Start the movement by standing with your torso tilted, holding the weight (dumbbells, rice packets, milk packets or water bottles) with your arms stretched out perpendicular to your torso, perform the movement by opening your arms simulating flight until your arms reach shoulder height.

Exercise 8 – 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.

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Workout of the day F25065 Functional 5 circuits