4 semana 3 semana 2 semana 1 semana

Sbado 9/Nov Fit Test 16/Nov Cardio Power & Resistante 23/Nov Fit Test 30/Nov Pure Cardio & Cardio Abs 7/Dec

Domingo 10/Nov Plyometric Cardio Circuit 17/Nov Pure Cardio 24/Nov Plyometric Cardio Circuit 1/Dec Cardio Power & Resistante 8/Dec

Segunda-feira 11/Nov Cardio Power & Resistante 18/Nov Plyometric Cardio Circuit 25/Nov Pure Cardio & Cardio Abs 2/Dec Plyometric Cardio Circuit 9/Dec

1 ms Tera-feira 12/Nov Cardio Recovery 19/Nov Cardio Recovery 26/Nov Cardio Recovery 3/Dec Cardio Recovery Recuperao 10/Dec

Recuperao

Core Cardio & Balance Core Cardio & Balance Core Cardio & Balance Core Cardio & Balance 2 ms 17/Dec Max Recovery 24/Dec Max Recovery 31/Dec Max Recovery 7/Jan

7 semana 6 semana 5 semana

14/Dec Fit Test & Max Interval Cicuit 21/Dec Max Cardio Conditioning 28/Dec Fit Test & Max Interval Cicuit 4/Jan

15/Dec Max Interval Plyo 22/Dec Max Interval Circuit 29/Dec Max Interval Plyo 5/Jan

16/Dec Max Cardio Conditioning 23/Dec Max Interval Plyo 30/Dec Max Cardio Conditioning & Cardio Abs 6/Jan

8 semana

8 semana

Max Interval Plyo

Max Cardio Conditioning & Cardio Abs

Max Interval Circuit

Core Cardio & Balance

1 ms Sbado 1 semana 9/Nov Fat Burning Cardio 16/Nov Ab Sculpt 23/Nov Fat Burning Cardio & Ab Sculpt 30/Nov Total Body Burn Domingo 10/Nov Fat Burning Cardio 17/Nov Fat Burning Cardio & Ab Sculpt 24/Nov Total Body Burn 1/Dec Fat Burning Cardio & Ab Sculpt Segunda-feira 11/Nov Ab Sculpt 18/Nov Fat Burning Cardio & Ab Sculpt 25/Nov Fat Burning Cardio, Hips, Buns & Thighs 2/Dec Fat Burning Cardio, Hips, Buns & Thighs Tera-feira 12/Nov Fat Burning Cardio 19/Nov Ab Sculpt 26/Nov Fat Burning Cardio & Ab Sculpt 3/Dec Total Body Burn 2 ms 5 semana 7/Dec Level 2: Fat Burning Cardio 14/Dec Level 2: Fat Burning Cardio 8/Dec Level 2: Ab Sculpt 15/Dec Level 2: Ab Sculpt, Hips, Buns & Thighs 9/Dec Total Body Burn 16/Dec Level 2: Total Body Burn 10/Dec Level 2: Fat Burning Cardio 17/Dec Level 2: Fat Burning Cardio

6 semana

4 semana

3 semana

2 semana

7 semana

21/Dec Level 2: Total Body Burn 28/Dec Level 2: Total Body Burn

22/Dec Level 2: Fat Burning Cardio 29/Dec Level 2: Fat Burning Cardio

23/Dec Level 2: Ab Sculpt 30/Dec Level 2: Total Body Burn

24/Dec Level 2: Total Body Burn 31/Dec Level 2: Fat Burning Cardio

8 semana

FOCUS T25 Sbado 1 semana 16/Nov Cardio 23/Nov Cardio 30/Nov Total Body Circuit 7/Dec Cardio 14/Dec Domingo 17/Nov Speed 1.0 24/Nov Total Body Circuit 1/Dec Speed 1.0 8/Dec Total Body Circuit 15/Dec Segunda-feira 18/Nov Total Body Circuit 25/Nov Speed 1.0 2/Dec Lower Focus 9/Dec Lower Focus 16/Dec Tera-feira 19/Nov AB Intervals 26/Nov Cardio 3/Dec Cardio 10/Dec Total Body Circuit 17/Dec

5 semana

4 semana

3 semana

2 semana

5 semana

Total Body Circuit

AB Intervals

Total Body Circuit

Cardio 2 ms

6 semana

21/Dec Level 2: Fat Burning Cardio 28/Dec Level 2: Fat Burning Cardio 4/Jan Level 2: Total Body Burn 11/Jan Level 2: Total Body Burn

22/Dec Level 2: Ab Sculpt 29/Dec Level 2: Ab Sculpt, Hips, Buns & Thighs 5/Jan Level 2: Fat Burning Cardio 12/Jan Level 2: Fat Burning Cardio

23/Dec Total Body Burn 30/Dec Level 2: Total Body Burn 6/Jan Level 2: Ab Sculpt 13/Jan Level 2: Total Body Burn

24/Dec Level 2: Fat Burning Cardio 31/Dec Level 2: Fat Burning Cardio 7/Jan Level 2: Total Body Burn 14/Jan Level 2: Fat Burning Cardio

9 semana

8 semana

6 semana7

ms Quarta-feira 13/Nov Pure Cardio 20/Nov Cardio Power & Resistante 27/Nov Cardio Power & Resistante 4/Dec Pure Cardio & Cardio Abs 11/Dec Quinta-feira 14/Nov Plyometric Cardio Circuit 21/Nov Pure Cardio & Cardio Abs 28/Nov Plyometric Cardio Circuit 5/Dec Plyometric Cardio Circuit 12/Dec Sexta-feira 15/Nov Rest 22/Nov Rest 29/Nov Rest 6/Dec Rest

erao 13/Dec Rest

Core Cardio & Balance Core Cardio & Balance

ms 18/Dec Max Interval Circuit 19/Dec Max Interval Plyo 20/Dec Rest 27/Dec Rest 3/Jan Rest 10/Jan

25/Dec 26/Dec Max Cardio Conditioning & Cardio Core Cardio & Balance Abs 1/Jan 2/Jan Max Interval Circuit 8/Jan Core Cardio & Balance 9/Jan

Max Interval Plyo

Max Cardio Conditioning & Cardio Abs

Fit Test

ms Quarta-feira 13/Nov Fat Burning Cardio 20/Nov Fat Burning Cardio & Ab Sculpt 27/Nov Total Body Burn 4/Dec Fat Burning Cardio & Ab Sculpt Quinta-feira 14/Nov Ab Sculpt 21/Nov Fat Burning Cardio & Ab Sculpt 28/Nov Hips, Buns & Thighs 5/Dec Fat Burning Cardio, Hips, Buns & Thighs Sexta-feira 15/Nov Rest 22/Nov Rest 29/Nov Rest 6/Dec Rest

ms 11/Dec Level 2: Fat Burning Cardio 18/Dec Level 2: Ab Sculpt 12/Dec Level 2: Ab Sculpt 19/Dec Level 2: Total Body Burn 13/Dec Rest 20/Dec Rest

25/Dec Level 2: Fat Burning Cardio 1/Jan Level 2: Total Body Burn

26/Dec Level 2: Ab Sculpt, Hips, Buns & Thighs 2/Jan Level 2: Fat Burning Cardio

27/Dec Rest 3/Jan Rest

ALFA Quarta-feira 20/Nov Cardio & Lower Focus 27/Nov Lower Focus & AB Intervals 4/Dec Total Body Circuit & AB Intervals 11/Dec AB Intervals & Speed 1.0 18/Dec Stat 21/Nov Pesagem 28/Nov Pesagem 5/Dec Pesagem 12/Dec Pesagem 19/Dec Sexta-feira 22/Nov Stretch 29/Nov Stretch 6/Dec Stretch 13/Dec Stretch 20/Dec

Total Body Circuit & Lower Focus

Pesagem

Stretch

ms 25/Dec Level 2: Fat Burning Cardio 1/Jan Level 2: Ab Sculpt 8/Jan Level 2: Fat Burning Cardio 15/Jan Level 2: Total Body Burn 26/Dec Level 2: Ab Sculpt 2/Jan Level 2: Total Body Burn 9/Jan Level 2: Ab Sculpt, Hips, Buns & Thighs 16/Jan Level 2: Fat Burning Cardio 27/Dec Rest 3/Jan Rest 10/Jan Rest 17/Jan Rest

Movimentos Switch Kiks Power Jacks Power Knees Power Jumps Globe Jumps Suicide Jumps Push-up Jacks Low Plank Oblique

Fit Test 1 semana 3 semana 80 106 52 52 80 89 30 34 5 8 5 7 12 5 32 30

5 semana

7 semana