Workout of the day F25069 Functional 10 exercises
Training F25069
Total duration: 34-50 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 – 24-40 minutes
Protocol: Functional training performing 3-5 rounds of the 10-exercise circuit, performing each exercise for the defined time.
Return to calm – 5 minutes
Stretching
Explanation of the exercises
Exercise 1 – 2-legged climber in "II"
Start the plank movement with your glutes and abs contracted, bring both knees together toward your elbows (making a "I" sign), 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 – Adductor stretching (right and left sides)
Place your left knee on the floor and your right foot on the floor, trying to create a 90-degree angle between your leg and thigh. Place your right hand next to your heel, rotating your torso and pointing your left hand upward. Your gaze should be directed upward. Repeat the movement on the opposite side.
Exercise 3 - Burpee
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 4- Standing lower back stretches
In a standing position, keeping your legs slightly bent and together and your feet together, bring your torso closer to your thighs, trying to hug them behind you, stretching your lower back and hamstrings. Hold the position for the set amount of time.
Exercise 5 – Hollow
Lie down with your arms and legs extended, but without touching the ground. The goal is to imitate the shape of a canoe, maintaining the position without moving for the set amount of time.
Exercise 6 – Isometric arch
Lie on your back in an arched position, with your legs and arms raised, keeping your lower back and glutes tight. Remain in this position for the set amount of time.
Exercise 7 – Adductor stretches (sumo)
Keeping your back straight, lower your pelvis until it's below the level of your knees, with your arms stretched out next to your thighs and your hands holding your heels. Keep your back straight and your gaze forward. Hold the position for the set amount of time.
Exercise 8 – Hip raise
Lie on your back with your legs bent and below the knee line, raise your pelvis by contracting your glutes.
Exercise 9 – Abductor stretching (right and left side)
Begin the movement by lying on your back, bending your left knee while keeping your right leg straight and low. With your right hand, pull your left leg toward your right side, trying to keep both shoulders on the floor. Your left arm should remain extended at a right angle to your torso, and your gaze should be directed toward your left hand. Repeat the movement on the opposite side. Hold this position for the set time.
Exercise 10 – Burpee (half)
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.
