Workout of the day F25017 Functional RFT Rounds for time
Training F25017
Total duration: 40-60 minutes
Suggestions:
- Do the exercises intensely, but safely
- If there is any exercise that causes discomfort or doubts, go to the next one
Warm-up – 5 minutes
Joint mobilization – Perform some rotations of the lower and upper limbs and trunk for the indicated time to activate the body for the main task.
Main task – 30-50 minutes
Protocol: RFT (Reps for time) functional training, performing 400 (40x10) repetitions in the shortest time possible.
Return to calm – 5 minutes
Stretching
Explanation of exercises
Exercise 1 – Plank to inverted V
Start in the plank position, raise your pelvis keeping your knees and elbows straight, trying to "draw" an inverted "v" with your body, return to the starting position, performing the number of repetitions or time indicated.
Exercise 2 - Squats
Start with your feet shoulder-width apart and your knees semi-bent. Bend your legs, simulating a sitting position, without your knees moving beyond your toes. Keep your gaze straight ahead.
Exercise 3 - 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 4- Spring abdominals
Start the movement from the lying position, simultaneously flexing the trunk and legs to achieve a sitting position.
Exercise 5 - Lunge (mini) with jump
Initially position yourself with your feet in front of each other (a distance of 1 hand's width between the heel of the front foot and the tip of the back foot) and with the tips of your fingers touching the floor, perform a vertical jump and change the support of your feet. Repeat the movement for the defined time.
Exercise 6 – Plank with trunk rotations
Start in the plank position, flex one of your thighs/leg in front, placing your foot flat on the floor and next to your hand in front. Remove your hand from the side of your leg in front, rotate your torso, stretch and point your arm upwards, also looking upwards. Return to the starting position and repeat the movement on the opposite side.
Exercise 7 – Alternating Lunge Behind
You should start with your feet shoulder-width apart and alternately move your left and right legs back, trying to keep your front knee always over your front heel, supporting your back leg on the front third of your foot. Your back knee makes a downward movement, touching it closer to the ground.
Exercise 8 – Climber
Start the movement in a plank position with your glutes and abs contracted. Alternately bring your knee closer to your elbow, placing your foot flat on the floor and next to your arm.
Exercise 9 – Lower Abdominals
Start the movement by lying on your back with your legs up, flexed at 90 degrees, and perform the movement of alternately lowering your legs, keeping your lower back supported on the floor.
Exercise 10 – Burpee
Start the movement standing up, place your hands on the ground as close to your feet as possible, then move to the plank position, perform arm flexions while lying completely on the ground. Perform all the movements in reverse order, finishing with a vertical jump.
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