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➥ sobre a aluna:
ღ idade: 15 anos
ღ imc: 18.5 kg/m2 - de acordo com a oms, meu imc é considerado normal para a minha altura.

➥ meios utilizados:
ღ  canal do youtube "instituto ennio e eurides cardoso" - https://bit.ly/KarateEnnio
ღ  canal do youtube "fernanda yoga" - https://bit.ly/fernandaYoga
ღ  "2021 get fit challenge" - https://bit.ly/GetFitCC

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➥ prática realizada: karatê
➥ duração: aproximadamente 15min
➥ movimentos realizados:
ღ morote zuki (10x);
ღ choku zuki (10x);
ღ ushiro empi (10x).

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➥ prática realizada: "2021 get fit challenge"
➥ via: https://youtu.be/nnpwDoD6fyA https://youtu.be/Stxhth7HT_E
➥ duração: 25min
➥ movimentos realizados
20 exercícios (30s-40s) (5s-20s descanso)
ღ clean and press (E)
ღ clean and press (D)
ღ dumbell swing
ღ deadlift to row
ღ hammer curl to press
ღ squat lateral walk
ღ weight burpees
ღ lange to lateral raise (D)
ღ lange to lateral raise (E)
ღ step back w/ tricep kickball (D)
ღ step back w/ tricep kickball (E)
ღ squat bicep curl and press
ღ dumbbel swing
ღ deadlift to row
ღ weight burpees
ღ plank row
ღ plank pull through
ღ rear delt fly
ღ upright row
ღ lunges

18 exercícios (15s-30s) (10s descanso)
ღ in and out twists
ღ alt scissor hip left
ღ sit up press
ღ plank drag through
ღ climber tap (E)
ღ climber tap (D)
ღ sincle leg cycle
ღ bent leg crunch
ღ side plank dip (D)
ღ double crunches
ღ roll up twist
ღ single leg crunches
ღ glute bridge march
ღ plank jacks

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➥ prática realizada: "2021 get fit challenge"
➥ via: https://youtu.be/mZM9Fimp2g8
➥ duração: 30min
➥ movimentos realizados:
18 exercícios (40s) (10s-20s de descanso)
ღ squat and half squat (2x)
ღ deadlift (2x)
ღ lateral lunge to reverse lunge (E) (2x)
ღ lateral lunge to reverse lunge (D) (2x)
ღ lateral squats (2x)
ღ single leg deadlift (E) (2x)
ღ single leg deadlift (D) (2x)
ღ curtsy lunge to high knee (E) (2x)
ღ curtsy lunge to high knee (D) (2x)
ღ squat leg raise (E) (2x)
ღ squat leg raise (D) (2x)
ღ glute bridge (2x)
ღ single leg glute bridge (E)(2x)
ღ single leg glute bridge (D)(2x)
ღ glute kickball (E) (2x)
ღ glute kickball (D) (2x)
ღ rainbow (E) (2x)
ღ rainbow (D) (2x)

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➥ prática realizada: yoga
➥ via:  https://youtu.be/DVfxf8HGLWw
➥ duração: 30min
➥ movimentos realizados:
ღ saudação ao sol
ღ postura da prancha
ღ postura do cachorro olhando para baixo com a perna elevada
ღ postura do guerreiro 1
ღ postura do guerreiro 3
ღ postura da meia lua
ღ postura do guerreiro 2
ღ meia postura de agachamento
ღ postura de prancha de antebraços
ღ prancha lateral
ღ postura da cabeça no joelho com torção
ღ torção deitada
ღ postura do cadáver

# data[].attributes.body
➥ prática realizada: "2021 get fit challenge"
➥ via: https://youtu.be/Ksui3Ui1o60 https://youtu.be/Stxhth7HT_E
➥ duração: 25min
➥ movimentos realizados:
21 exercícios (30s-40s) (5s-10s descanso)
ღ narrow chest press
ღ shoulder press
ღ bent over row
ღ tricep extension
ღ renegade row
ღ bicep curl to press
ღ lateral raises
ღ wide chest press

ღ hammer curl press
ღ plank row
ღ rear delt fly
ღ narrow push up
ღ lateral raise variation
ღ tricep kickback (E)
ღ tricep kickback (D)
18 exercícios (15s-30s) (10s descanso)
ღ in and out twists
ღ alt scissor hip left
ღ sit up press
ღ plank drag through
ღ climber tap (E)
ღ climber tap (D)
ღ sincle leg cycle
ღ bent leg crunch
ღ side plank dip (D)
ღ double crunches
ღ roll up twist
ღ single leg crunches
ღ glute bridge march
ღ plank jacks

# data[].attributes.body
➥ prática realizada: "2021 get fit challenge"
➥ via: https://youtu.be/nnpwDoD6fyA https://youtu.be/mZM9Fimp2g8
➥ duração: 30min
➥ movimentos realizados:
20 exercícios (30s-40s) (5s-20s de descanso)
ღ clean and press (E)
ღ clean and press (D)
ღ dumbbel swing
ღ deadlift to row
ღ hammer curl to press
ღ squat lateral walk
ღ weight burpees
ღ lunge to lateral raise (E)
ღ lunge to lateral raise (D)
ღ step back w/ tricep kickback (E)
ღ step back w/ tricep kickback (E)
ღ squat bicep curl and press
ღ dumbbel swing
ღ deadlift to row
ღ weight burpees
ღ plank row
ღ plank pull through
ღ rear delt fly
ღ upright row
ღ lunges
18 exercícios (40s) (10s-20s de descanso)
ღ squat and half squat
ღ deadlift
ღ lateral lunge to reverse lunge (E)
ღ lateral lunge to reverse lunge (D)
ღ lateral squats
ღ single leg deadlift (E)
ღ single leg deadlift (D)
ღ curtsy lunge to high knee (E)
ღ curtsy lunge to high knee (D)
ღ squat leg raise (E)
ღ squat leg raise (D)
ღ glute bridge
ღ single leg glute bridge (E)
ღ single leg glute bridge (D)
ღ glute kickball (E)
ღ glute kickball (D)
ღ rainbow (E)
ღ rainbow (D)

# data[].attributes.body
➥ prática realizada: "2021 get fit challenge"
➥ via: https://youtu.be/Ksui3Ui1o60 https://youtu.be/7EHGO-alrwI https://youtu.be/Stxhth7HT_E
➥ duração: 35min
➥ movimentos realizados
21 exercícios (30s-40s) (5s-20s de descanso)
ღ narrow chest press
ღ shoulder press
ღ bent over row
ღ tricep extension
ღ renegade row
ღ bicep curl to press
ღ lateral raises
ღ wide chest press
ღ hammer curl press
ღ plank row
ღ rear delt fly
ღ narrow push up
ღ lateral raise variation
ღ tricep kickball (E)
14 exercícios (30s-40s) (10s de descanso)
ღ spider plank swipe
ღ plank scorpions
ღ inchworm plank
ღ ski abs
ღ lateral plank walk
ღ plank rotation and dip
ღ hip dips
ღ mountain climber
ღ plank hops
ღ side plank bicycle (E)
ღ plank w/ arms and legs
ღ up & down jacks
18 exercícios (15s-30s) (10s descanso)
ღ in and out twists
ღ alt scissor hip left
ღ sit up press
ღ plank drag through
ღ climber tap (E)
ღ climber tap (D)
ღ sincle leg cycle
ღ bent leg crunch
ღ side plank dip (D)
ღ double crunches
ღ roll up twist
ღ single leg crunches
ღ glute bridge march
ღ plank jacks

# data[].attributes.body
➥ prática realizada: "2021 get fit challenge"
➥ via: https://youtu.be/Ksui3Ui1o60 https://youtu.be/puLJaNv9m18
➥ duração: 30min
➥ movimentos realizados:
21 exercícios (30s-40s) (5s-20s de descanso)
ღ narrow chest press

ღ shoulder press

ღ bent over row

ღ tricep extension

ღ renegade row

ღ bicep curl to press

ღ lateral raises

ღ wide chest press

ღ plank row

ღ rear delt fly

ღ narrow push up

ღ lateral raise variation

ღ tricep kickback (E)
17 exercícios (40s-50s) (10s-30s de descanso)
ღ hammer curl & press

ღ lateral raise variation

ღ overhead tricep extension

ღ rear delt fly

ღ row & tricep extension

ღ bicep curl to press

ღ renegade row

ღ chest press

ღ chest fly

ღ push up row

ღ bicep curl to hammer curl

ღ tricep kickback

ღ around the world

ღ negative lateral raise

# data[].attributes.body
➥ prática realizada: "2021 get fit challenge"
➥ via: https://youtu.be/nnpwDoD6fyA https://youtu.be/Stxhth7HT_E
➥ duração: 30min
➥ movimentos realizados
26 exercícios (30s-40s) (10s-20s de descanso)
ღ bent over single arm clean press twist (E)
ღ low boat single arm chest press
ღ renegade row
ღ pullover
ღ shoulder press variation
ღ single leg bicep curl (E)
ღ squat pulse
ღ bent over sincle arm clean press twist (D)
ღ glute bridge chest fly
ღ wide grip bent over row
ღ front raise to rear delt raise
ღ sincle lec bicep curl (D)
ღ tricep extension
ღ good morning
ღ hammer curl to press
ღ bent over back row
ღ lunge twist (E)
ღ deadlift to squat
ღ lateral raise variation
ღ single leg deadlift (D)
ღ rear delt fly
18 exercícios (15s-30s) (10s descanso)
ღ in and out twists
ღ alt scissor hip left
ღ sit up press
ღ plank drag through
ღ climber tap (E)
ღ climber tap (D)
ღ sincle leg cycle
ღ bent leg crunch
ღ side plank dip (D)
ღ double crunches
ღ roll up twist
ღ single leg crunches
ღ glute bridge march
ღ plank jacks