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"Treino Funcional" - é uma resposta sólida e estruturada para todos aqueles que querem iniciar uma nova prática no conforto das suas casas e ou manter os seus hábitos de treino.
A) EMOMx16:
A – 45 seconds Side Plank Hold (L)
B – 45 seconds Air Squats
C – 45 seconds Side Plank Hold (R)
D – 45 seconds – Jump Rope
Every 2 Min x 8 for 16'
Alternating A and B:
A.
10 V-Ups
10 Dumbbell Squats
10 Tuck-Ups
10 Air Squats
10 Sit-Ups
B.
30 seconds Side Plank (L)
30 seconds Side Plank (R)
30 seconds Plank
3 Rounds
50 4-Count Weighted Flutter Kicks
40 Single Arm Bent Over Rows (20 each)
30 Weighted Glute Bridges
20 Weighted Sit-Ups
On the 0:00…
5 Rounds of "Sindee"
50 Db Ground to Shoulder
On the 8:00…
4 Rounds of “Sindee”
40 Db Squats
On the 16:00…
3 Rounds of “Sindee”
30 Db Thrusters
*1 round of Sindee: 10 Push-ups, 20 Air Squats
A) 2 Rounds:
120 Dot hops
20 Jumping Jacks
B) 2 rounds:
20 Walking Lunges (10 each leg)
20'' Handstand Hold
20 Minute AMRAP:
20 Kb Russian Twists
20 Kb Clean and Jerks (10 each arm)
10 Kb Goblet Squats
10 Kb Reverse Lunges
1' Pigeon Pose Each Side
6 Samson Stretch Matrix (3x)
In 12'
16 Back Pack Step Up
3 Turkish Get Up (Left)
16 Air Squat
3 Turkish Get Up (Right)
45'' 1 Goblet Squat (Tempo 15:15:15:0)
45'' Practice HandStand Walk
6 Rounds for time
10 Single Leg Squats
10 HandStand Push Ups / Pike Push Ups
2 Rounds
45'' On 15'' Rest
Pointer
Super Man
Comando Plank
Hollow Rock
"Strong Arm "
Five sets of:
Respect the Tempo 4:0:2:0
8 Bent Over Row
12 Body Weight Tricep Extension
8 Bent Over Row
12 Stationary Dips
AMRAP 12'
9 Db Hang Cleans
15 Kb Swings
21 Jumping Jacks
a) 3 Rounds
10 Scapular Push-Ups
5 each Y’s, T’s & W’s each
10 Active Leg Raises
5 Yoga Push Ups
b) In 8'
30 Butt Kickers
10 Lying Knee Raises
30 High Knees
10m Steps Bear Walk
Strength
6 sets (3 each side)
1 Split Squat Complex
7 Bottom Range Split Squats
7 Top Range Split Squats
7 Full Range Split Squats
AMRAP 20':
40 Air Squats
20 Pushups
10 Reverse Burpees (ups that's a regular burpee ;)
Every 2:00
starting on the 0:00 - 40 Line hops
3 Rounds:
120 4 dot hops
30 High Knees
30 Butt Kickers
15 Down Up
15 Air Squats
In 20 minutes EMOM:
A: 45'' Kettlebell Deadlifts
B: 45'' Push-Ups
C: 45'' Kettlebell Swings
D: 45'' Plank Hold
Licenciatura em Desporto - Educação Física
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