- Correr 1h
- Saltar a corda 2x(10min)
- Abdominais 2x(10x20)
- Flexões 2x(10x10)
- Lunges 2x(10x10)
- Squads 2x(10x10)
- Natação
- Ténis
- Corrida 3.11mi = 5.005km
- Remo 5km
- Natação 1km
- Bike 1H
- https://www.youtube.com/watch?v=EE8iQx8O_tg Fat Burning
- https://www.youtube.com/watch?v=-GzPv0F5fKg pino
- https://www.youtube.com/watch?v=MMLxN30NECM&hd=1 espargata
- https://www.youtube.com/watch?v=QiRbatfdDDQ Peito
- https://www.youtube.com/watch?v=0doZGEyQO20 Abdominais 5exerc de 30seg com 15 seg int
- https://www.youtube.com/watch?v=hVSz9HGAXgs elevaçoes
- https://www.youtube.com/watch?v=paiV5wcPkNw saltos/Implução
- https://www.youtube.com/watch?v=Fxz4JOyZaQU&hd=1 Tonificar (ao cronometro) 1 agachamento 1 burpee, 2 2, 3 3 até 10 10
- https://www.youtube.com/watch?v=XHuturMPH5k Resistencia
apr 11 2012 ∞
nov 29 2016 +
nov 29 2016 +