Workout F24083 Circuit 6 exercises 1 minute

Total duration: 34-50 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 – 24-40 minutes

Protocol : Functional circuit training, performing 1 minute of each exercise with a 20-second rest between each exercise. Do 3-5 rounds of the circuit according to your physical condition.

Return to calm – 5 minutes

Stretching

Explanation of exercises

 

Exercise 1 – Wall squat

Perform a squat position against a wall, keeping your knees above your heels and your pelvis at knee height. Your arms should be stretched out in front of your shoulders.

Exercise 2- Climbing a chair

Start the movement with your hands on the floor and your legs bent, move up and down the chair, trying to always keep your arms straight and your shoulders above shoulder level.

Exercise 3 - Step up

Climb the chair, alternating between your right and left leg, keeping your eyes straight ahead, your torso aligned and your abs contracted.

 

Exercise 4 – 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.

Exercise 5 – Chair Bottoms

Start the movement with your hands resting on the edge of the chair, keeping your back straight, your stomach contracted and your shoulder blades closed. Bend your arms so that your body sinks, then return to the starting position.

Exercise 6 – Flights

Start the movement by standing with your torso tilted, holding the weight (dumbbells, rice packets, milk packets or water bottles) with your arms stretched out perpendicular to your torso, and perform the movement by opening your arms, simulating flight, until your arms reach shoulder height.