Exercícios tabela

Tabela aquecimento

Aquecimento

Tempo 00:00-00:30 00:30-01:00 01:00-01:30 01:30-02:00 02:00-02:30

02:30-03:00 03:00-03:30 03:30-04:00 04:00-04:30 04:30-05:00

Exercício Chest open Jack uppercut 1-2-3 knee Cross jack High knee
jack jab
Treino 1ºparte

 Water break
 Squat kick – r
 Pick up spider – r
 10 & 2
 Squat
 Kick – l
 Pick up spider – l
 10 & 2
 Squat kick – alt
 Pick up spider – alt
 10 & 2
Treino 2ª parte

 Water break
 Meo ball twibt
 Plank jack – in & out
 4 jab – 4 high knee
 Meo ball twibt
 Plank jack – in & out
 4 jab – 4 high knee
 Meo ball twibt
 Plank jack – in & out
 4 jab – 4 high knee
Treino 3º parte

 Water break
 Plyo power knee – r
 Scissor stance jack
 Shoulder tap – in & o
 Plyo power knee – l
Treino 4º parte

 Water break
 Slap Back jack
 Suicide burpee
 Plank speed tap - R
 Slap Back jack
 Suicide burpee
 Plank speed tap - l
 Slap Back jack
 Suicide burpee
 Plank speed tap - alt
Treino 5º parte

 Water break
 Chair Squat
 Football run
 2 Jab – 2 Tuck
 Chair Squat
 Football run
 2 Jab – 2 Tuck
 Chair Squat
 Football run
 2 Jab – 2 Tuck
Alongamento

 Little run
 Alongamento dos músculos inferiores.
 Alongamento dos músculos superiores com inspiração e expiração.
 Joelhos ao peito.
 Alguns pequenos alongamentos musculares da parte superior.
 Esticar os braços a cima.