Workout of the day F25066 RFT 400

March 7, 2025

Training F25066

Total duration: 40-60 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 – 30-50 minutes
Protocol: RFT (Reps for time) functional training, performing 400 (40x10) repetitions in the shortest time possible.

Return to calm – 5 minutes
Stretching

Explanation of the exercises

Exercise 1 – Plank to Inverted V
Start in the plank position, raise your pelvis keeping your knees and elbows straight, trying to "draw" an inverted "v" with your body, return to the starting position, performing the number of repetitions or time indicated.

Exercise 2 - Squats
Start with your feet shoulder-width apart and your knees slightly bent. Bend your legs, simulating a sitting position, without letting your knees extend beyond your toes. Keep your gaze straight ahead.

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- Spring Abdominals
Start the movement from a lying position, simultaneously flexing the trunk and legs to achieve a sitting position.

Exercise 5 - Lunge (mini) with jump
Starting with your feet in front of each other (one hand's width between the heel of your front foot and the toe of your back foot) and with your fingertips touching the floor, perform a vertical jump and switch feet. Repeat the movement for the set time.

Exercise 6 – Plank with trunk rotations
Start in a plank position, flex one thigh/front leg, placing the foot flat on the floor next to the hand in front. Remove the hand from the side of the front leg, rotate the torso, stretch and point the arm upward, also looking up. Return to the starting position and repeat the movement on the opposite side.

Exercise 7 – Alternating Lunge Behind
Start with your feet shoulder-width apart and alternately move your left and right legs behind you, keeping your front knee always over your front heel, and supporting your back leg on the ball of your foot. Your back knee moves downward, touching the ground.

Exercise 8 – 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 9 – Lower Abdominals
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 floor.

Exercise 10 – Arm dips 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.

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Workout of the day F25066 RFT 400