Workout F24079 - 3x3 Circuit
Total duration: 46-52 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 – 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.
Circuit 1 – Exercise 1-2-3-1-2-3-1-2-3-1-2-3
Circuit 2 – Exercise 4-5-6-4-5-6-4-5-6-4-5-6
Circuit 3 – Exercise 7-8-9-7-8-9-7-8-9-7-8-9
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.
Circuit 4 - Exercise 1-2-3-4-5-6-7-8-9
Return to calm – 5 minutes
Stretching
Explanation of exercises
Exercise 1 – Cable Lunge (Barbell)
Alternately perform a back bending of the leg, at the same time keeping the arms stretched out with the cable above the head.
Exercise 2 - 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 3 - 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 4 – Lunge on the chair right leg
Perform a dip with your right leg resting on the chair, at the same time keeping your hands resting on your hips, keeping your back straight.
Exercise 5 – Lunge on the chair left leg
Perform a lunge with your left leg resting on the chair, at the same time keeping your hands resting on your hips, keeping your back straight.
Exercise 6 – Hollow
Lie down with your arms and legs extended, but without touching the extremities on the floor. The goal is to imitate the shape of a canoe, maintaining the position without moving for the set amount of time.
Exercise 7 – Climbing a chair in plank with the right leg
Start the movement with your hands on the floor and your legs bent, raise and lower the chair starting with the right leg, trying to always keep your arms straight and your shoulders above the shoulder line.
Exercise 8 – Climbing a chair in a plank with your left leg
Start the movement with your hands on the floor and your legs bent, raise and lower the chair starting with your left leg, trying to always keep your arms straight and your shoulders above the shoulder line.
Exercise 9 – Isometric bow
Lie on your back in an arched position, with your legs and arms raised, keeping your lower back and glutes tight. Remain in the position for the set time.
