Workout of the day F25072 3x3 Circuit

Training F25072

Total duration: 46-52 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 – 36-42 minutes
Protocol: Functional training using 3 circuits of 3 exercises each. Each circuit should be performed in 4 rounds. The exercise should be performed for 45 seconds, with a 15-second rest between each exercise.
At the end, if you wish, perform all the exercises (9 exercises) in a single circuit, performing each exercise for 30 seconds, with a 10-second rest between sets.

Return to calm – 5 minutes
Stretching

Explanation of the exercises

Exercise 1 – Jump rope

Begin the movement with your arms close to your torso, move your arms and legs apart simultaneously, exhaling through your mouth, and return to the starting position, inhaling through your nose. Perform the movement dynamically, supporting your heel on the balls of your feet.

Exercise 2 - Push-ups with knees on the floor
Start in a plank position, with your knees on the floor and your arms extended, with your hands resting on the floor 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 3 – Towel Shoulder Press
Place a stretched towel behind your head and extend your arms perpendicular to the ground. Keep the towel taut throughout the movement.

Exercise 4 - Jumping jacks
Begin the movement with your arms close to your torso, move your arms and legs apart simultaneously, exhaling through your mouth, and return to the starting position, inhaling through your nose. Perform the movement dynamically, supporting your heel on the balls of your feet.

Exercise 5 - Chair Bottoms

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.

Exercise 6 – Biceps curls with weights or broomstick

Place the weight/broom next to your torso with your elbows close to your torso, flex your forearm towards your arm keeping your back straight.

Exercise 7 – 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 8 – Towel Chest Press
Place a towel stretched out in front of your chest and extend your arms parallel to the ground. Keep the towel taut throughout the movement.

Exercise 9 – Hip raise
Lie on your back with your legs bent and below the knee line, raise your pelvis by contracting your glutes.