Workout of the day F25070 Circuit 9 exercises

Training F25070

Total duration: 37-55 minutes
Suggestions:
- Do the exercises at maximum intensity in a safe way
- 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 – 27-45 minutes
Protocol: Functional training using 9 exercises in a circuit. Each exercise should be performed for 45 seconds, with a 15-second rest between each exercise. Perform 3 to 5 rounds of each circuit, depending on your fitness level.

Return to calm – 5 minutes
Stretching

Explanation of the exercises

Exercise 1 – Running in place
Simulate the running movement, alternately raising your knees to the height of your pelvis, bringing the front third of your foot down to the ground.

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 – V-sit
Perform the sitting position without moving, keeping your feet and hands off the floor.

Exercise 4 - 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 5 – 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 6 – 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.

Exercise 7 – Bear Walk
Simulate the “bear walk” movement without flexing your elbows and knees.

Exercise 8 – L Sitting
Place both hands on a chair and raise your legs to form an "L" shape between your torso and lower limbs. Hold this position for the set amount of time.

Exercise 9 – 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.