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Description

Functional Training


Exercises

Set 1: 1 round
Treadmill Walking
Treadmill Walking
15 minutes
Rest
Rest
1 minute

Set 2: 2 rounds
Push-Ups
Push-Ups
10 reps
Lateral Squats on Step
16 reps
Squat Jumps
Squat Jumps
12 reps
Pendlay Row
Pendlay Row
12 reps
Rest
Rest
1 minute

Set 3: 1 round
Abdominais c/ joelhos levantados
16 reps
Prancha c/ joelho ao peito
16 reps
90-90 Crunches
90-90 Crunches
16 reps
Prancha c/ Salto
10 reps
Bicycle Crunches
Bicycle Crunches
16 reps
Prancha c/ joelho cotovelo e cruzar
16 reps

Set 4: 2 rounds
Dumbbell Bench Press
Dumbbell Bench Press
10 reps
TRX Row
10 reps
Right Lunge w/ Jump
10 reps
Left Lunge w/ Jump
10 reps
Jumping Lunges
Jumping Lunges
10 reps
Step-Ups
Step-Ups
20 reps
Afundo c/ dumbbell e pé no banco
10 reps

Set 5: 1 round
Abdominais c/ joelhos levantados
16 reps
Prancha c/ joelho ao peito
16 reps
90-90 Crunches
90-90 Crunches
16 reps
Prancha c/ Salto
10 reps
Bicycle Crunches
Bicycle Crunches
16 reps
Prancha c/ joelho cotovelo e cruzar
16 reps

Set 6: 4 rounds
Lateral Step Ups
Lateral Step Ups
20 seconds
Step Toe Touch
20 seconds
Mountain Climbers
Mountain Climbers
20 seconds
Rest
Rest
10 seconds

Set 7: 2 rounds
Dumbbell Bench Press
Dumbbell Bench Press
10 reps
Right Lunge w/ Jump
10 reps
Left Lunge w/ Jump
10 reps
Push-Up and Rotation
Push-Up and Rotation
10 reps
Kettlebell Left Arm Bent Over Row
Kettlebell Left Arm Bent Over Row
10 reps
Kettlebell Right Arm Bent Over Row
Kettlebell Right Arm Bent Over Row
10 reps
Power Step Ups
Power Step Ups
10 reps
Dumbbell Rear Lateral Raises
Dumbbell Rear Lateral Raises
10 reps

Set 8: 1 round
Abdominais c/ joelhos levantados
16 reps
Prancha c/ joelho ao peito
16 reps
90-90 Crunches
90-90 Crunches
16 reps
Prancha c/ Salto
10 reps
Bicycle Crunches
Bicycle Crunches
16 reps
Prancha c/ joelho cotovelo e cruzar
16 reps


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