A healthier and fairer world means that its inhabitants are more confident and healthy people.
"Functional Training" - is a solid and structured response for all those who want to start a new practice in the comfort of their homes and / or maintain their training habits.
Run 5 Km for time
125 Alternating Single unders
10 DB Thruster
20m DB Overhead carry
10 DB Renegade row
125 Alternating Single unders
Rest 2-minutes between rounds
12 Db's Bench Press (22.5/15 Kg)
12 Strict Pull Ups
A) 2 Rounds:
60 4 Dot hops
20 Jumping Jacks
B) 2 rounds:
20 Walking Lunges
20 Mountain Climbers
TREINO - " 1º de Maio"
28 Minute Clock:
2 minutes Kettlebell Turkish Get-Ups (alternate arms)
1 minute Max Kettlebell Windmill
2 minutes Reverse Kettlebell Lunges (alternate legs)
1 minute Max Kettlebell Windmill
1 minute Rest
60-40-20
Mountain Climbers
30-20-10:
Sit-Ups
15-10-5:
Burpees
12-9-6:
Devils Press
24-18-12:
Dumbbell Lunges
48-36-24:
V-Ups
Realiza os movimentos de forma vagarosa.
Mantém um padrão respiratório calmo e profundo.
Repete as vezes necessárias até que sintas os movimentos fluidos.
Termina com uns minutos completamente focado na respiração.
Aproveita!
A) Warm up Mobilidade (Video)
A) Core conditioning – 2 rounds of (Video)
10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1
DB Devils press
DB Walking lunges ou Steps (Farmer Carry)
Push ups (2x reps)
Graduate Degree in Sport - Physical Education
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