Licenciado para - Luana Souza - 40676131808 - Protegido por Eduzz.

com

DESAFIO SECA COMIGO 01/12 Á 22/12

SEMANA N SÉRIES N REPETIÇÕES DESCANSO

1 3 15 30 SEG
2 4 12 1 MIN
3 3 10/15/20 40 SEG

Treino A – PERNAS

-1- AGACHAMENTO LIVRE BARRA 3X12 A 15

https://youtube.com/shorts/WhYTYjYOqlQ

2-LEG PRESS PÉS ABERTOS

https://youtube.com/shorts/ySFWewZctPw

3-AGACHAMNTO SALTANDO

https://youtube.com/shorts/eX48AVo1g3I

4-CADEIRA EXTENSORA

https://youtube.com/shorts/W_5J9YIHOUQ

5- CADEIRA EXTENSORA UNILATERAL

https://youtube.com/shorts/jn5gkgN_T7U

6- AGACHAMENTO SUMO STEP

https://youtube.com/shorts/IDhw6mHncBU

7- FLEXÃO NÓRDICA REVERSA

https://youtube.com/shorts/JV9Kpk_KKsY

8- MAQUINA ADUTORA

https://youtube.com/shorts/LQxW2aYpTdQ

9-AGACHAMENTO SALTO STEP

https://youtube.com/shorts/w0crWNz8IA8
Licenciado para - Luana Souza - 40676131808 - Protegido por Eduzz.com

TREINO B- TREINO DE ABDOMEN E SUPERIORES

1- SUPINO RET0

https://youtube.com/shorts/Q_y918ecYdo

2- ABDOMEN CRUNCH

https://youtube.com/shorts/FJUsZSN3x5A

3- TRICEPS POLIA BARA RETA

https://youtube.com/shorts/q66xqywXYKw

4- FLEXAO FECHADA SMITH

https://youtube.com/shorts/hAQdnXWwhUI

5-FLEXAO TROCA MAO STEP

https://youtube.com/shorts/WLRh_GKN3KA

6- FLEXÃO TROCA BRAÇO

https://youtube.com/shorts/8_dPw2e3ZEk

7- SALTA A FRENTE E VOLTA CORRENDO

https://youtube.com/shorts/XqV4eKn8L8c

8- TRICEPS BANCO

https://youtube.com/shorts/8EYOKK368vo

9- TRICEPS FRANCES COM HALTER

https://youtube.com/shorts/d-3Ee0XlYb0
Licenciado para - Luana Souza - 40676131808 - Protegido por Eduzz.com

TREINO C- PERNAS

1- AGACHAMENTO SMITH

https://youtube.com/shorts/0N1It0nz_IY

2- ELEVAÇÃO DE QUADRIL UNILATERAL

https://youtube.com/shorts/Sbkk4LYa-9o

3-MAQUINA ABDUTORA AGACHANDO EM PE

https://youtube.com/shorts/5IFWl6Elpo8

4-SUMO COM REMADA ALTA

https://youtube.com/shorts/uRdIx4BXq1g

5-AFUNDO SMITH PUXA JOELHO

https://youtube.com/shorts/3pys4ELhJb8

6- GLÚTEO CROSS

https://youtube.com/shorts/hB6Dh-BeMOY

7- ABDUÇÃO CROSS

https://youtube.com/shorts/iRAx73kWLfc

8- AFUNDO ALTERNADO SALTANDO

https://youtube.com/shorts/hYEtUnzjCCg
Licenciado para - Luana Souza - 40676131808 - Protegido por Eduzz.com

TREINO D – BRAÇOS E ABDOMEN

1-PUXADA BARRA SMITH

https://youtube.com/shorts/JziBGGeJhjE

2-ROSCA DIRETA CORDA POLIA

https://youtube.com/shorts/eLRLubpjh_Q

3- REMADA SERROTE HALTER

https://youtube.com/shorts/-kxpYbvFSrM

4-ROSCA DIRETA HALTER

https://youtube.com/shorts/r4RUp9Ya3TY

5-ABDOMEN INFRA BANCO DECLINADO

https://youtube.com/shorts/YFYbFbAUXhs

6-AGACHAMENTO SALTANDO

https://youtube.com/shorts/eX48AVo1g3I

7- BURPEE SOBRE O STEP

https://youtube.com/shorts/3VZskZJDskw

8- ABDOMINAL CANIVETE CRUZADO

https://youtube.com/shorts/MnqCMCmTch4