「goal: 1x lower body, 1x upper body, 1x split, 2x hiit, 1x core, 1x full body, 2x run」

week 4: 22, tuesday - 28, monday

  • 22 | rest day
  • 23 | rest day
  • 24 | rest day
  • 25 | rest day
  • 26 | full body
  • 27 | rest day
  • 28 | rest day

week 3: 15, tuesday - 21, monday

  • 15 | rest day
  • 16 | lower body + split
  • 17 | upper body: madfit + hiit: natacha
  • 18 | rest day
  • 19 | rest day
  • 20 | rest day
  • 21 | rest day

week 2: 8, tuesday - 14, monday

  • 08 | bike
  • 09 | run
  • 10 | upper body: madfit + hiit: natacha 5 exercises 3 rounds 30:30
  • 11 | rest day
  • 12 | lower body: get shreddy + split
  • 13 | full body: hip rotation squats 3x12 ↷ alternating unilateral knee strikes | lateral plank walks ↷ skip | corkscrews ↷ 30s lunges + core: madfit
  • 14 | rest day

week 1: 1, tuesday - 7, monday

  • 01 | rest day
  • 02 | rest day
  • 03 | rest day
  • 04 | hiit: natacha
  • 05 | bike: passagem - catete - centro - duas igrejas - catete - passagem
  • 06 | rest day
  • 07 | full body: natacha: chameleon burpees ↷ toe touch rocket jumps 3x12 | unilateral RB thrusters ↷ sumo squat 3x10 | tricep extension to crab reach ↷ opposite knee 3x14 | unilateral curl to OHP ↷ standing superman 3x8 per side
sep 1 2020 ∞
oct 1 2020 +