Training of the day F25067 Bingo Game

Training F25067

Total duration: 46 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 minutes
Protocol: Functional training with the bingo game. The goal is to complete the entire bingo game (all 4 lines) or just a few lines.
Line 1 – Exercise 1, 2, 3 and 4
Line 2 – Exercises 5, 6, 7 and 8
Line 3 – Exercise 9, 10, 11 and 12
Line 4 – Exercise 13, 14, 15 and 16

Return to calm – 5 minutes
Stretching

Explanation of the exercises

Exercise 1, 5, 9, 13 – 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 2, 6, 10, 14 – Half burpee
Start the movement standing, place your hands on the ground as close to your feet as possible, then move into a handstand position. Perform all movements in reverse, finishing with a vertical jump.

Exercise 3 and 11 – Climbers
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.

Exercises 7 and 15 – Cross climbers
Start the plank movement with your glutes and abs contracted, alternating between your knee and the opposite elbow. Try to maintain hip height and your back aligned throughout the movement.

Exercise 4 – Spring Abdominals
Start the movement from a lying position, simultaneously flexing the trunk and legs to achieve a sitting position.

Exercise 8 – Isometric forearm plank
Get into a plank position with your forearms resting on the floor, keeping your abs, glutes, thighs, and quadriceps tight. Support your lower body on your toes. Keep your head slightly raised and looking down.

Exercise 12 – Oblique abdominals

Start the movement lying completely on the floor with your arms alongside your body and both legs bent upwards, raise your torso obliquely towards the opposite knee, simultaneously bringing your knee closer to your shoulder.

Exercise 16 – Running in place
Simulate the running movement, alternately raising your knees to the height of your pelvis, bringing the anterior third of your foot to the ground.