Hiit trino de alta intensidadee

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30 dias treino de alta intensidade

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Hiit trino de alta intensidadee

  1. 1. HIITW 30 DAYS UF HIGH INTENSITY INTERVAL THAININB Neila Rev #BUUaVSUfHIIT
  2. 2. “a [E11 »eee-fikereÀv/ .eníee Leavee J Lesleulfnlêjae W »enileleuaie eà1err. v; eeeíí¡ ereleelríl. : *ÍII ? IQ . en1e: .I, eI i! e eL: evxeJeíeI_l [ eíe1eet¡ c'íie
  3. 3. 22 ao Davs orHIIT / Dav2 o neiIarev. oom Elbow Plank IU seoonds 2D seoonds resr IU seconds 2!] seoonds resr IU seoonds 20 seoonds resr 20 seoonds 3D seoonds resr 20 seoonds BD seoonds resr IU seoonds Bl] seoonds resr 10 seoonds 2D seoonds resr IU seoonds IU seoonds resr Il] seoonds done
  4. 4. 22 3D Days oiHIIT / Days o neiIarey. com 5. ioe iao iumns B. Iunge kicks 7. oiank leg rises 8. climhers 9. oiank iacks i minuie each exercise l i minuie resi aiier each exercise
  5. 5. l 3D Days oiHIIT / Day4 o neiIarey. com Buroees ID seconds iD seconds resi 2D seconds 2D seconds resi 2D seconds 2D seconds resi 3D seconds 3D seconds resi 4D seconds BD seconds resi 3D seconds 3D seconds resi 2D seconds 2D seconds resi 2D seconds 2D seconds resi É iD seconds 2D seconds resi @à iD seconds done w
  6. 6. n 3D Days oiHIIT / Day5 o neiIarey. com ¡, a w_ @galã f" $111. ; às 0 'a a É 'h z' s 15590 D|8Dk iacks 15888 oiank leg raises É» "VÊ &ÔÂ @de 0 s”. 554% 15888 ciimhers 15888 olank arm raises LeveII 5rounds Levei II iDrounds LeveIIII i5rounds i minuie resi heiween rounds
  7. 7. n 3D Days oiHIIT / DayB o neiIarey. com 15888 air hike crunches 15888 iiuiier kicks LeveII 3r nds LeveIII Brounds LeveIIII Drounds 'nuie resi heiween rounds
  8. 8. 5 3D Days oiHIIT / Day7 o neiIarey. com 3Dseconds 3Dseconds i5secondsresi BDsecondsresi LeveII 5rounds LeyeIH iDrounds LeveIHIi5rounds
  9. 9. "É%F17[': EP~f%1 iii Hlii / iifii/ H [Ji HÊEÍÍ1ÊirÍÊFKYr/ .i, Iilii ieiriei i barbaridade i ilfihilbiiãi birsrirrrr arar: r crerrrauí ? li ? ID , nr1r. I,rI ii3 bizarra-Didi rrrrrrIarr rÍie
  10. 10. 3D Days otHIIT / Dave o neiIarev. com iDsecond olani( 1D second eIbow biank 2D second one arm olank (iD seconds each arm) 1D second eIbow oiank iDsecond oiank move from one oiank to the next with no rest in between rest between sets un to 2 minutes LeveII once Levei iI twice Levei III 3times
  11. 11. 5 eo Days otHIIT / DaviD o neiIarev. com i minute each exercise l i minute rest aiter each exercise
  12. 12. "É%F17[': ÊP~f%1 iii Hlii / oiifii/ 'ii [Ji deiteir°stv/ .i: rririo i. srrre i ii trocaria i: atr; ii; ii ijtfiliil. iííà3 tentei ; iii ciilbloiiíiei i ilfi1iililiiãi birstirrtr arar: r tradutor. :
  13. 13. l eo Days oiHIIT / Davi2 o neiIarev. com &'55- #à É' f” W & . x 4?* (FW, 15888 ciimbere 15888 oiank leo raises 4°- Í” Kafe fi ü_- 15888 oiank arm raises 15888 olankiacks D? LeveII 5rounds Levei II iDrounds LeveIiII i5rounds i minute rest between rounds
  14. 14. l eo Days oiHIIT / Davi3 o neiIarev. com 3Dseconds 3Dseconds iñsecondsrest BDsecondsrest LeveII 5rounds LeveIH iDrounds LeveIHIi5rounds
  15. 15. ' eo Days oiHIIT / Davi4 o neiIarev. com Uo & Down Pianks iD seconds 2D seconds rest 2D seconds 2D seconds rest 2D seconds 2D seconds rest 3D seconds 4D seconds rest 3D seconds BD seconds rest 2D seconds 4D seconds rest 2D seconds 2D seconds rest iD seconds 2D seconds rest iD seconds done &Fáffgü sfafí
  16. 16. D? ao Days otHIIT / DaviE o neiIarev. com 15888 ilutter kicks 15888 sitting twists 15888 leo raises 15888 raised leo circies LeveII 3rounds LeveIII Brounds Levei III 3rounds i minute rest between rounds
  17. 17. l eo Days oiHIIT / DaviB o neiIarev. com D** ü& 5511121551 rt j; à! 15888 side leo raises 15888 haltiacks 15888 Iunoe steo-uos LeveII 5rounds Levei II iDrounds LeveIiII i5rounds i minute rest between rounds
  18. 18. l eo Days oiHIIT / Davi7 o neiIarev. com Plank 3DsecondeIbowoIank tfúQgüw 2D second oIank f* gw 2o second raised Ieg oIank (Q (iD seconds each leg) “N &fggfk ID second oIank iD second eIbow niank “E move trom one oIank to the next with no rest in between rest between sets un to 2 minutes LeveII once Level II twice Levei III 3times
  19. 19. D? 3DDavsotHI| T / Davi8 o neiIarev. com 3Dseconds 3Dseconds i5secondsrest BDsecondsrest LeveII 5rounds LeyeIH iDrounds LeveIHIi5rounds
  20. 20. [Ji iIBEIÃIÉiIitrirkiiiliii' teve) i reiteradas ? i iritriirurte cbrstitrzraratr ? tDDliÍÍliÍ Dil) ? .lÍDi. nír1rsr, rr r: i›; r Iíe-Drz-DÍIIÍI rrrusrrríis
  21. 21. D? 3DDavsotHI| T / Dav2D o neiIarev. com 20888 cIimbers 20888 basic buroees w/ rotations LeveII 5rounds Levei II iDrounds LeveIiII i5rounds i minute rest between rounds
  22. 22. l so Days oiHIIT / Day 21 Elbow Plank IDseconds 2Dseconds 2Dseconds 3Dseconds BDseconds 2Dseconds 2Dseconds tDseconds iDseconds 2Dsecondsrest 2Dsecondsrest 2Dsecondsrest 4Dsecondsrest BDsecondsrest 4Dsecondsrest 2Dsecondsrest 2Dsecondsrest done c) neiIarev. com
  23. 23. l so Days oiHIIT / Day 22 o neiIarev. com fã w É* th¡ e” I J' í 15888 oIank Ieg raises 15888 oIank iacks 15888 oIank arm raises 15888 olankiumo-ins LeveII 5rounds Levei II iDrounds LeveIiII i5rounds i minute rest between rounds
  24. 24. [Ji inteirarr°rr^v/ .r: rririo Leiria) i aar. .trrd+ãi ? i irritriirarte sbrstirrtr arar: r ? tDDliÍÍliÍ Dil) ? ID , nírtr. t,rt r: ia; r sizarrz-ii? íslli aaaraíis
  25. 25. ?Éiii trave tíli HlIi / .Haiti : FAI kms** ? iÍlÍiÍÇDí-ctoiilttíiar tavam) i rortarríis I: atr; ii; ii ggrrtrrr. riíis-r ? travesti ? i iritrirsata ríastr sbrstirrtr ararír ? tDDliÍÍliÍ [IÍIi srruasrríis
  26. 26. l so Days oiHIIT / Dav25 o neiIarev. com à 3Dseconds iDsecondsrest 3Dseconds 3Dsecondsrest LeveII 5rounds LeveIH iDrounds LeveIHIi5rounds
  27. 27. l 3DDavsoiHIIT / Dav2B o neiIarev. com $___¡@% ID second bush-un oIank › w 2D second oIank s? ” K f. , 2D second one Ieg oIank f” 1X (iD seconds each Ieg) 8x 1D second one Ieg bush-un oIank v» @'13 (5 seconds each Ieg) move irom one oIank to the next with no rest in between rest between sets un to 2 minutes LeveII once Level II twice Levei III 3times
  28. 28. ?Éiii trave tlli HlIi / tifti/ 2T/ [Ji rtsttstrzatvit: rririo t. srrre i i iittllsllliíIáft ? i tritrirtttte ttrstitrtr arat: r ? VEÍIBDDÍÍIEID L1) ? ID , rtítttattisr Diretriz-DLÍIII) iiÍtlit| ,itIDÍ1D
  29. 29. D? ao Days otHIIT / Day 2o o neiIarev. com Ha 'i Jack Floor Tabs 3Dseconds 3Dseconds iDsecondsrest 3Dsecondsrest LeveII 5rounds LeyeIH iDrounds LeveIHIi5rounds
  30. 30. ?Éiii trave Eli HlIi / tifti/ if? ) tetas! ) i trartarris Iiêttileliiíl) : rrttrrtiise ? treteii jtÍli siilttbttíia ? i tritritrttrta ttrstitrtr aratír ? ttjittliÍltÍ
  31. 31. Eri) tttárve: ríti lllli / tray Eli) D) trailler)'e)*v, ))". ) : rI)r)o tr ao errors tarte) : ID bt i 1 t ' l 1 *y a l I g ) -v . › EÚÚNÚS atua)
  32. 32. ãttfie no) Dt) )))r*= :t1írt )í¡t¡tr E) 5 m, _ _qt r t_ i . ›.. .; , z , t 3 í -, ~ . 2 7-_ At¡ , q___r. ,.. _ í , au , à L_ ; gr ~ « w _xr x1' »w 'S' , kd” f: 11 ; r _f "J › 'í , _ «r , a _ = e t '1 , , 5% 1. x ' "I"- a” 1 r . l çgàujx 1 _l f 1 , I t1 É, É. A. ,r Z , I . t" t 11.. ..” *e P5 L ,111Ê11/: I,11_I:1 'Pri t- E7

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