Workout of the day F25071 Circuit 9 exercises
Training F25071
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 – 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 2 – 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 3 – V-sit
Perform the sitting position without moving, keeping your feet and hands off the floor.
Exercise 4 – 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 5 – Boxing - Cross
Simulate the boxing cross movement for the allotted time. Starting position in guard, elbows raised and close together, throw a punch as if you were trying to hit your opponent's cheek. Alternate each arm.
Exercise 6 – V-bike
Perform the pedaling movement on the bike in a seated position, keeping your feet and hands off the ground.
Exercise 7 – Boxing - Cross
Simulate the boxing cross movement for the allotted time. Starting position in guard, elbows raised and close together, throw a punch as if you were trying to hit your opponent's chin. Alternate each arm.
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.
Follow your training with this playlist
Don't forget to tag @treinoemcasa on social media.
Instagram | Facebook | X | Pinterest | Youtube | TikTok
Workout of the day
- Workout of the day F25001 Circuit 45 seconds
- Workout of the day F25002 Functional 3 circuits
- Workout of the day F25003 Functional 3 circuits
- Workout of the day F25004 Functional 3 circuits
- Workout of the day F25005 Circuits 60 minutes
- Workout of the day F25006 Functional 3 X 1 minute
- Workout of the day F25007 1-minute circuits
- Workout of the day F25008 Functional 8 exercises
- Workout of the day F25009 Functional 8 exercises
- Workout of the day F25010 5 pyramid circuits
- Workout of the day F25013 Functional circuit with 12 exercises
- Workout of the day F25014 Circuit with 8 exercises
- Workout of the day F25015 Functional Pyramid
- Workout of the day F25016 Functional 5 circuits
- Workout of the day F25017 Functional RFT Rounds for time
- Workout of the day F25018 Functional with the bingo game
- Workout of the day F25019 Functional executing 6 circuits
- Workout of the day F25020 Functional 3-5 rounds in a circuit of 10 exercises
- Workout of the day F25021 Functional 3 circuits of 3 exercises each
- Workout of the day F25022 Functional with 8 exercises
- Workout of the day F25023 Circuit 45 seconds of each exercise
- Workout of the day F25024 Functional RFT (Reps for time)
- Workout of the day F25025 Functional with the bingo game
- Workout of the day F25026 Functional 6 Circuits
- Workout of the day F25027 Circuit 10 exercises
- Workout of the day F25028 3 circuits of 3 exercises
- Workout of the day F25029 Functional with 8 exercises
- Workout of the day F25030 Circuit 45 seconds each exercise
- Workout of the day F25031 Functional RFT 400 repetitions
- Training of the day F25032 Bingo Game
- Workout of the day F25033 Functional 6 circuits
- Workout of the day F25034 Circuit 10 Exercises
- Workout of the day F25035 Functional 3 circuits of 3 exercises
- Workout of the day F25036 F25036 Functional with 8 exercises
- Workout of the day F25037 Functional circuit 45 seconds
- Training of the day F25038 Rounds for time 500
- Training of the day F25039 Bingo Game
- Workout of the day F25040 Circuit 6 exercises
- Workout of the day F25041 Circuit 10 exercises
- Workout of the day F25042 Functional 3 circuits of 3 exercises
- Workout of the day F25043 Functional 8 exercises
- Workout of the day F25044 Circuit 45 seconds
- Workout of the day F25045 RFT 500 (50x10)
- Training of the day F25046 Bingo Game
- Workout of the day F25047 Functional 6 circuits
- Workout of the day F25048 Functional 10 exercises
- Workout of the day F25049 3x3 Circuit
- Workout of the day F25050 Functional 8 exercises
- Workout of the day F25051 Functional exercises 45 seconds
- Workout of the day F25052 Functional RFT 5006 circuits
- Training of the day F25053 Bingo Game
- Workout of the day F25054 Functional 6 circuits
- Workout of the day F25055 Functional 10 exercises
- Workout of the day F25056 Functional 3x3
- Workout of the day F25057 Functional 8 exercises
- Workout of the day F25058 Functional 8 exercises
- Workout of the day F25059 Functional RFT
- Training of the day F25060 Bingo Game
- Workout of the day F25061 Functional 6 exercises
- Workout of the day F25062 Circuit 10 exercises
- Workout of the day F25063 Functional 3x3 exercises
- Workout of the day F25064 Functional Pyramid
- Workout of the day F25065 Functional 5 circuits
- Workout of the day F25066 RFT 400
- Training of the day F25067 Bingo Game
- Workout of the day F25068 Functional 6 exercises
- Workout of the day F25069 Functional 10 exercises
- Workout of the day F25070 Circuit 9 exercises
- Workout of the day F25071 Circuit 9 exercises
- Workout of the day F25072
- Workout of the day F25073
- Workout of the day F25074
Train wherever and whenever you want!
Access to 365 annual workouts , providing you with a varied daily plan that you can carry out At home, outdoors, or at the gym . With a new workout every day, you'll stay motivated, active, and prepared to achieve your fitness goals, whether you're just starting out or improving your performance.
What it includes:
- Daily access to workouts
- Access to Home Workout ® App
- Training for all levels
- Flexibility to train anywhere
- 20% discount on all store services treinamentoemcasa.com
Options:
1 Year Subscription - €99 - (€8.25/month)
2-Year Subscription - €174 - (€7.25/month)
👉 Sign up for Treino 365 now!
See how one of the 365 workouts works
Share your results with us on social media! 💪
