Workout of the day F25074 Functional 1 minute per exercise

Training F25074

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 circuit training, performing 1 minute of each exercise with a 20-second rest between each exercise. Perform 3–5 rounds of the circuit depending on your physical condition.

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 - Abdominals
Start the movement by lying on your back with your legs up, lower your legs at an angle greater than 100 degrees, return to the starting position, lift your torso and clap your hands behind your legs.

Exercise 3 – 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 4 – 4 Sitting
Place both hands on a chair and raise your legs to form a "4" between your torso and lower limbs. Hold the position for the set amount of time.

Exercise 5 – 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 6 – Seated Bicycle

Sit on the floor with your torso slightly inclined, simulate the movement of riding a bicycle with your lower limbs, keeping your hands extended above your head.