Funcional

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Funcional - JEFIT

General

Advanced

Machine strength

Plan Details

The Funcional routine by jcbolive is a 15 day workout plan. It is an advanced level plan to achieve general fitness goals.

Routine detail

Mon

Jean A

Est. 84 min

16 exercises

Single-Leg Glute Bridge

3 Sets x 10 Reps

Prancha com Rotação

3 Sets x 12 Reps

Superman

3 Sets

Cable Kneeling Crunch (Rope)

3 Sets x 10 Reps

Decline Bench Knee Raise

3 Sets x 12 Reps

Dumbbell Step-Up

3 Sets x 8 Reps

Dumbbell Wrist Curl (Palms Up)

3 Sets x 10 Reps

Dumbbell Plie Squat

3 Sets x 6 Reps

Kettlebell Open Palm Clean

3 Sets x 6 Reps

Machine Fly

3 Sets x 10 Reps

Dumbbell Stiff-Leg Deadlift

3 Sets x 6 Reps

Cable Reverse Crossover

3 Sets x 10 Reps

isometria perna parede

3 Sets

Cable Shoulder Extension

3 Sets x 10 Reps

Cable Drag Curl

3 Sets x 10 Reps

Dumbbell Lateral Raise

3 Sets x 10 Reps

Mon

Jean A

Est. 84 min

16 exercises

Single-Leg Glute Bridge

3 Sets x 10 Reps

Prancha com Rotação

3 Sets x 12 Reps

Superman

3 Sets

Cable Kneeling Crunch (Rope)

3 Sets x 10 Reps

Decline Bench Knee Raise

3 Sets x 12 Reps

Dumbbell Step-Up

3 Sets x 8 Reps

Dumbbell Wrist Curl (Palms Up)

3 Sets x 10 Reps

Dumbbell Plie Squat

3 Sets x 6 Reps

Kettlebell Open Palm Clean

3 Sets x 6 Reps

Machine Fly

3 Sets x 10 Reps

Dumbbell Stiff-Leg Deadlift

3 Sets x 6 Reps

Cable Reverse Crossover

3 Sets x 10 Reps

isometria perna parede

3 Sets

Cable Shoulder Extension

3 Sets x 10 Reps

Cable Drag Curl

3 Sets x 10 Reps

Dumbbell Lateral Raise

3 Sets x 10 Reps

Mon

Jean A

Est. 84 min

16 exercises

Single-Leg Glute Bridge

3 Sets x 10 Reps

Prancha com Rotação

3 Sets x 12 Reps

Superman

3 Sets

Cable Kneeling Crunch (Rope)

3 Sets x 10 Reps

Decline Bench Knee Raise

3 Sets x 12 Reps

Dumbbell Step-Up

3 Sets x 8 Reps

Dumbbell Wrist Curl (Palms Up)

3 Sets x 10 Reps

Dumbbell Plie Squat

3 Sets x 6 Reps

Kettlebell Open Palm Clean

3 Sets x 6 Reps

Machine Fly

3 Sets x 10 Reps

Dumbbell Stiff-Leg Deadlift

3 Sets x 6 Reps

Cable Reverse Crossover

3 Sets x 10 Reps

isometria perna parede

3 Sets

Cable Shoulder Extension

3 Sets x 10 Reps

Cable Drag Curl

3 Sets x 10 Reps

Dumbbell Lateral Raise

3 Sets x 10 Reps

Mon

Jean A

Est. 84 min

16 exercises

Single-Leg Glute Bridge

3 Sets x 10 Reps

Prancha com Rotação

3 Sets x 12 Reps

Superman

3 Sets

Cable Kneeling Crunch (Rope)

3 Sets x 10 Reps

Decline Bench Knee Raise

3 Sets x 12 Reps

Dumbbell Step-Up

3 Sets x 8 Reps

Dumbbell Wrist Curl (Palms Up)

3 Sets x 10 Reps

Dumbbell Plie Squat

3 Sets x 6 Reps

Kettlebell Open Palm Clean

3 Sets x 6 Reps

Machine Fly

3 Sets x 10 Reps

Dumbbell Stiff-Leg Deadlift

3 Sets x 6 Reps

Cable Reverse Crossover

3 Sets x 10 Reps

isometria perna parede

3 Sets

Cable Shoulder Extension

3 Sets x 10 Reps

Cable Drag Curl

3 Sets x 10 Reps

Dumbbell Lateral Raise

3 Sets x 10 Reps

Wed

Jean B

Est. 88 min

14 exercises

Weighted Crunch

4 Sets x 12 Reps

Hip Raise

4 Sets x 12 Reps

Superman

3 Sets

Cross Body Crunch

3 Sets x 12 Reps

prancha lateral com ondulação

3 Sets x 12 Reps

Push-Up

4 Sets x 12 Reps

Cable Elevated Row

4 Sets x 12 Reps

Dumbbell Pronation (Side-Lying)

3 Sets x 10 Reps

Machine Single-Leg Press

3 Sets x 6 Reps

Machine Single-Leg Calf Press

3 Sets x 6 Reps

Machine Single-Leg Curl

3 Sets x 8 Reps

Machine Single-Leg Extension

3 Sets x 8 Reps

Machine Hip Adduction

3 Sets x 8 Reps

Machine Hip Abduction

3 Sets x 8 Reps

Wed

Jean B

Est. 88 min

14 exercises

Weighted Crunch

4 Sets x 12 Reps

Hip Raise

4 Sets x 12 Reps

Superman

3 Sets

Cross Body Crunch

3 Sets x 12 Reps

prancha lateral com ondulação

3 Sets x 12 Reps

Push-Up

4 Sets x 12 Reps

Cable Elevated Row

4 Sets x 12 Reps

Dumbbell Pronation (Side-Lying)

3 Sets x 10 Reps

Machine Single-Leg Press

3 Sets x 6 Reps

Machine Single-Leg Calf Press

3 Sets x 6 Reps

Machine Single-Leg Curl

3 Sets x 8 Reps

Machine Single-Leg Extension

3 Sets x 8 Reps

Machine Hip Adduction

3 Sets x 8 Reps

Machine Hip Abduction

3 Sets x 8 Reps

Wed

Jean C

Est. 61 min

11 exercises

Weighted Crunch

3 Sets x 15 Reps

Hip Raise

3 Sets x 15 Reps

Prancha com Rotação

3 Sets x 15 Reps

Decline Bench Knee Raise

3 Sets x 15 Reps

Machine Single-Leg Press

3 Sets x 15 Reps

Machine Single-Leg Extension

3 Sets x 15 Reps

Machine Single-Leg Curl

3 Sets x 15 Reps

Dumbbell Plie Squat

3 Sets x 15 Reps

Dumbbell Stiff-Leg Deadlift

3 Sets x 15 Reps

Cable Elevated Row

3 Sets x 15 Reps

Push-Up

3 Sets x 15 Reps

Fri

Treino - 2/1

Est. 129 min

21 exercises

Weighted Crunch

3 Sets x 15 Reps

Superman

3 Sets

Reach and Catch

3 Sets x 15 Reps

Knee to Chest to Leg Raise

3 Sets x 15 Reps

Dumbbell Wall Squat

3 Sets x 15 Reps

Extensão de Quadril 4 Apoio

3 Sets x 15 Reps

Machine Single-Leg Press

3 Sets x 15 Reps

Machine Single-Leg Calf Press

3 Sets x 15 Reps

Push-Up

3 Sets x 15 Reps

Plank

3 Sets

Machine Single-Leg Extension

3 Sets x 15 Reps

Cable Elevated Row

3 Sets x 15 Reps

Machine Single-Leg Curl

3 Sets x 15 Reps

Cable Tricep Pushdown (Rope)

3 Sets x 15 Reps

Machine Hip Adduction

3 Sets x 15 Reps

Cable Bicep Curl

3 Sets x 15 Reps

Machine Hip Abduction

3 Sets x 15 Reps

Dumbbell Wrist Curl (Palms Up)

3 Sets x 15 Reps

Dumbbell Lateral Raise

3 Sets x 15 Reps

Alog Anterior Banco

3 Sets x 15 Reps

Along Posterior Piramide

3 Sets x 15 Reps

Any

Equilíbrio A

Est. 91 min

16 exercises

Stability Ball Plank

3 Sets

Stability Ball Plank with Hip Abduction

3 Sets x 15 Reps

Stability Ball Hip Rotation

3 Sets x 15 Reps

Stability Ball Weighted Wall Squat

3 Sets x 15 Reps

Abdução de quadril bola parede

3 Sets x 12 Reps

Abdução de quadril bola

3 Sets x 12 Reps

Stability Ball Bridge

3 Sets x 15 Reps

Push-Up

3 Sets x 15 Reps

Push-Up (Close Hand)

3 Sets x 15 Reps

Cable Elevated Row

3 Sets x 15 Reps

Cable Bicep Curl

3 Sets x 15 Reps

Dumbbell Lateral Raise

3 Sets x 15 Reps

Stability Ball Crunch

3 Sets x 15 Reps

Oblico na Remada

3 Sets x 15 Reps

Along Posterior Piramide

3 Sets x 15 Reps

Alog Anterior Banco

3 Sets x 15 Reps

Any

Equilíbrio A

Est. 91 min

16 exercises

Stability Ball Plank

3 Sets

Stability Ball Plank with Hip Abduction

3 Sets x 15 Reps

Stability Ball Hip Rotation

3 Sets x 15 Reps

Stability Ball Weighted Wall Squat

3 Sets x 15 Reps

Abdução de quadril bola parede

3 Sets x 12 Reps

Abdução de quadril bola

3 Sets x 12 Reps

Stability Ball Bridge

3 Sets x 15 Reps

Push-Up

3 Sets x 15 Reps

Push-Up (Close Hand)

3 Sets x 15 Reps

Cable Elevated Row

3 Sets x 15 Reps

Cable Bicep Curl

3 Sets x 15 Reps

Dumbbell Lateral Raise

3 Sets x 15 Reps

Stability Ball Crunch

3 Sets x 15 Reps

Oblico na Remada

3 Sets x 15 Reps

Along Posterior Piramide

3 Sets x 15 Reps

Alog Anterior Banco

3 Sets x 15 Reps

Any

Equilíbrio A

Est. 91 min

16 exercises

Stability Ball Plank

3 Sets

Stability Ball Plank with Hip Abduction

3 Sets x 15 Reps

Stability Ball Hip Rotation

3 Sets x 15 Reps

Stability Ball Weighted Wall Squat

3 Sets x 15 Reps

Abdução de quadril bola parede

3 Sets x 12 Reps

Abdução de quadril bola

3 Sets x 12 Reps

Stability Ball Bridge

3 Sets x 15 Reps

Push-Up

3 Sets x 15 Reps

Push-Up (Close Hand)

3 Sets x 15 Reps

Cable Elevated Row

3 Sets x 15 Reps

Cable Bicep Curl

3 Sets x 15 Reps

Dumbbell Lateral Raise

3 Sets x 15 Reps

Stability Ball Crunch

3 Sets x 15 Reps

Oblico na Remada

3 Sets x 15 Reps

Along Posterior Piramide

3 Sets x 15 Reps

Alog Anterior Banco

3 Sets x 15 Reps

Any

Equilíbrio A

Est. 91 min

16 exercises

Stability Ball Plank

3 Sets

Stability Ball Plank with Hip Abduction

3 Sets x 15 Reps

Stability Ball Hip Rotation

3 Sets x 15 Reps

Stability Ball Weighted Wall Squat

3 Sets x 15 Reps

Abdução de quadril bola parede

3 Sets x 12 Reps

Abdução de quadril bola

3 Sets x 12 Reps

Stability Ball Bridge

3 Sets x 15 Reps

Push-Up

3 Sets x 15 Reps

Push-Up (Close Hand)

3 Sets x 15 Reps

Cable Elevated Row

3 Sets x 15 Reps

Cable Bicep Curl

3 Sets x 15 Reps

Dumbbell Lateral Raise

3 Sets x 15 Reps

Stability Ball Crunch

3 Sets x 15 Reps

Oblico na Remada

3 Sets x 15 Reps

Along Posterior Piramide

3 Sets x 15 Reps

Alog Anterior Banco

3 Sets x 15 Reps

Any

Equilíbrio B

Est. 92 min

15 exercises

Stability Ball Back Extension with Hands Behind Head

3 Sets x 15 Reps

Equilíbrio com troca pé

3 Sets x 15 Reps

Equilíbrio Bola 2 Apoio

3 Sets

Machine Leg Press

3 Sets x 15 Reps

Machine Leg Extension

3 Sets x 12 Reps

Machine Leg Curl (Prone)

3 Sets x 12 Reps

Dumbbell Lunge

3 Sets x 12 Reps

Dumbbell Fly

3 Sets x 15 Reps

Dumbbell Seated Bicep Curl

3 Sets x 15 Reps

Dumbbell Bent-Over Raise

3 Sets x 15 Reps

Dumbbell Tricep Extension (Supine)

3 Sets x 15 Reps

Stability Ball Crunch

3 Sets x 15 Reps

Prancha 3 Variações

3 Sets x 12 Reps

Alog Anterior Banco

3 Sets x 15 Reps

Along Posterior Piramide

3 Sets x 15 Reps

Any

Equilíbrio A

Est. 91 min

16 exercises

Stability Ball Plank

3 Sets

Stability Ball Plank with Hip Abduction

3 Sets x 15 Reps

Stability Ball Hip Rotation

3 Sets x 15 Reps

Stability Ball Weighted Wall Squat

3 Sets x 15 Reps

Abdução de quadril bola parede

3 Sets x 12 Reps

Abdução de quadril bola

3 Sets x 12 Reps

Stability Ball Bridge

3 Sets x 15 Reps

Push-Up

3 Sets x 15 Reps

Push-Up (Close Hand)

3 Sets x 15 Reps

Cable Elevated Row

3 Sets x 15 Reps

Cable Bicep Curl

3 Sets x 15 Reps

Dumbbell Lateral Raise

3 Sets x 15 Reps

Stability Ball Crunch

3 Sets x 15 Reps

Oblico na Remada

3 Sets x 15 Reps

Along Posterior Piramide

3 Sets x 15 Reps

Alog Anterior Banco

3 Sets x 15 Reps

Any

Equilíbrio A

Est. 91 min

16 exercises

Stability Ball Plank

3 Sets

Stability Ball Plank with Hip Abduction

3 Sets x 15 Reps

Stability Ball Hip Rotation

3 Sets x 15 Reps

Stability Ball Weighted Wall Squat

3 Sets x 15 Reps

Abdução de quadril bola parede

3 Sets x 12 Reps

Abdução de quadril bola

3 Sets x 12 Reps

Stability Ball Bridge

3 Sets x 15 Reps

Push-Up

3 Sets x 15 Reps

Push-Up (Close Hand)

3 Sets x 15 Reps

Cable Elevated Row

3 Sets x 15 Reps

Cable Bicep Curl

3 Sets x 15 Reps

Dumbbell Lateral Raise

3 Sets x 15 Reps

Stability Ball Crunch

3 Sets x 15 Reps

Oblico na Remada

3 Sets x 15 Reps

Along Posterior Piramide

3 Sets x 15 Reps

Alog Anterior Banco

3 Sets x 15 Reps

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