Workout of the day F25006 Functional 3 X 1 minute
Training F25006
Total duration: 37-47 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 – 27-37 minutes
Protocol: Functional training with 3 training circuits, always doing 1 minute for each exercise.
Circuit 1: 1-2-1-3-1-4-1 Exercise (minimum 7 minutes)
Circuit 2: Exercise 5-6-5-7-5-8-5 (minimum 7 minutes)
Circuit 3: Exercise 1-2-5-3-1-4-5-6-1-7-5-8-1 (minimum 13 minutes)
The goal is to complete the defined rounds in the shortest time possible. Take as much rest as you deem necessary between sets.
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, making contact with the ground with the front third of your foot.
Exercise 2 – 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 3 – Climbing a chair in a plank
Start the movement with your hands on the floor and your legs bent, move up and down the chair, trying to keep your arms straight and your shoulders above shoulder level.
Exercise 4- Spring Abdominals
Start the movement from a lying position, simultaneously flexing the trunk and legs to achieve a sitting position.
Exercise 5 – 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 6 – 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 7 – Climbing a chair
Climb the chair, alternating between your right and left leg, keeping your gaze straight ahead, your torso aligned and your abs contracted.
Exercise 8 – 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.
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