https://padlet.com/r7personal/qvnjsrwfagcucl7p SÉRIE LUCIANA en-us 2022-04-09 15:33:49 UTC 2025-04-24 11:41:03 UTC hello@padlet.com https://padlet.net/icons/png/1f3c3-2642.png r7personal https://padlet.com/r7personal/qvnjsrwfagcucl7p/wish/2137446944 2022-04-09 15:33:49 UTC https://padlet.com/r7personal/qvnjsrwfagcucl7p/wish/2137446944 r7personal https://padlet.com/r7personal/qvnjsrwfagcucl7p/wish/2137446945 2022-04-09 15:33:49 UTC https://padlet.com/r7personal/qvnjsrwfagcucl7p/wish/2137446945 r7personal https://padlet.com/r7personal/qvnjsrwfagcucl7p/wish/2137446947 2022-04-09 15:33:49 UTC https://padlet.com/r7personal/qvnjsrwfagcucl7p/wish/2137446947 r7personal https://padlet.com/r7personal/qvnjsrwfagcucl7p/wish/2137446948 2022-04-09 15:33:49 UTC https://padlet.com/r7personal/qvnjsrwfagcucl7p/wish/2137446948 r7personal https://padlet.com/r7personal/qvnjsrwfagcucl7p/wish/2137446949 2022-04-09 15:33:49 UTC https://padlet.com/r7personal/qvnjsrwfagcucl7p/wish/2137446949 r7personal https://padlet.com/r7personal/qvnjsrwfagcucl7p/wish/2137446951 2022-04-09 15:33:49 UTC https://padlet.com/r7personal/qvnjsrwfagcucl7p/wish/2137446951 r7personal https://padlet.com/r7personal/qvnjsrwfagcucl7p/wish/2137446955 2022-04-09 15:33:49 UTC https://padlet.com/r7personal/qvnjsrwfagcucl7p/wish/2137446955 r7personal https://padlet.com/r7personal/qvnjsrwfagcucl7p/wish/2137446956 2022-04-09 15:33:49 UTC https://padlet.com/r7personal/qvnjsrwfagcucl7p/wish/2137446956 r7personal https://padlet.com/r7personal/qvnjsrwfagcucl7p/wish/2137446958 2022-04-09 15:33:49 UTC https://padlet.com/r7personal/qvnjsrwfagcucl7p/wish/2137446958 r7personal https://padlet.com/r7personal/qvnjsrwfagcucl7p/wish/2137446959 2022-04-09 15:33:49 UTC https://padlet.com/r7personal/qvnjsrwfagcucl7p/wish/2137446959 r7personal https://padlet.com/r7personal/qvnjsrwfagcucl7p/wish/2137446961 2022-04-09 15:33:49 UTC https://padlet.com/r7personal/qvnjsrwfagcucl7p/wish/2137446961 r7personal https://padlet.com/r7personal/qvnjsrwfagcucl7p/wish/2137446962 2022-04-09 15:33:49 UTC https://padlet.com/r7personal/qvnjsrwfagcucl7p/wish/2137446962 r7personal https://padlet.com/r7personal/qvnjsrwfagcucl7p/wish/2137446963 2022-04-09 15:33:49 UTC https://padlet.com/r7personal/qvnjsrwfagcucl7p/wish/2137446963 r7personal https://padlet.com/r7personal/qvnjsrwfagcucl7p/wish/2137446969 2022-04-09 15:33:49 UTC https://padlet.com/r7personal/qvnjsrwfagcucl7p/wish/2137446969 r7personal https://padlet.com/r7personal/qvnjsrwfagcucl7p/wish/2137446970 2022-04-09 15:33:49 UTC https://padlet.com/r7personal/qvnjsrwfagcucl7p/wish/2137446970 r7personal https://padlet.com/r7personal/qvnjsrwfagcucl7p/wish/2137446971 2022-04-09 15:33:49 UTC https://padlet.com/r7personal/qvnjsrwfagcucl7p/wish/2137446971 r7personal https://padlet.com/r7personal/qvnjsrwfagcucl7p/wish/2137696892 2022-04-10 00:42:38 UTC https://padlet.com/r7personal/qvnjsrwfagcucl7p/wish/2137696892 lucianahilario https://padlet.com/r7personal/qvnjsrwfagcucl7p/wish/2139536318 Dia 11/04/22
Além dos exercícios da série 1, fiz também:
3 X 10 agachamentos livre
3 X 5 ajoelhar pra traz com cada perna
3 X 15 abdominais no banco
30 panturrilha (ponta de pé no degrau)]]> 2022-04-11 17:17:24 UTC https://padlet.com/r7personal/qvnjsrwfagcucl7p/wish/2139536318 lucianahilario https://padlet.com/r7personal/qvnjsrwfagcucl7p/wish/2156999615 25/04/22 - além de fazer os 7 exercícios da série 2, ainda fiz:
3x10 agachamento livre
3x15 panturrilha
3x10 sentar com uma perna só. 10 com cada perna. ]]> 2022-04-25 17:19:47 UTC https://padlet.com/r7personal/qvnjsrwfagcucl7p/wish/2156999615 lucianahilario https://padlet.com/r7personal/qvnjsrwfagcucl7p/wish/2158985124 26/04/2022 - hoje não estava afim de ficar na academia. Fui para o Campo de São Bento, fiz uma caminhada de 45 minutos e também:
3 X 10 subidas no banco com cada perna
3 X 15 abdominais no banco
3 X 15 tríceps no banco. 
Total de 1h de treino ao ar livre!]]> 2022-04-26 17:39:07 UTC https://padlet.com/r7personal/qvnjsrwfagcucl7p/wish/2158985124 lucianahilario https://padlet.com/r7personal/qvnjsrwfagcucl7p/wish/2160901001 Hoje não deu pra treinar na academia. Aproveitei pra caminhar na praia. Dei uns piques de corrida. No total, foi 1h15 de caminhada de moderada a rápida.]]> 2022-04-27 18:23:30 UTC https://padlet.com/r7personal/qvnjsrwfagcucl7p/wish/2160901001 lucianahilario https://padlet.com/r7personal/qvnjsrwfagcucl7p/wish/2170808421 Fiz a série 1 mais 3×15 agachamentos livres]]> 2022-05-05 01:55:59 UTC https://padlet.com/r7personal/qvnjsrwfagcucl7p/wish/2170808421 lucianahilario https://padlet.com/r7personal/qvnjsrwfagcucl7p/wish/2170808864 1h20 de caminhada na praia, 5,8km!!]]> 2022-05-05 01:56:32 UTC https://padlet.com/r7personal/qvnjsrwfagcucl7p/wish/2170808864 r7personal https://padlet.com/r7personal/qvnjsrwfagcucl7p/wish/2172045043 2022-05-05 20:34:59 UTC https://padlet.com/r7personal/qvnjsrwfagcucl7p/wish/2172045043 r7personal https://padlet.com/r7personal/qvnjsrwfagcucl7p/wish/2172046607 2022-05-05 20:36:49 UTC https://padlet.com/r7personal/qvnjsrwfagcucl7p/wish/2172046607 r7personal https://padlet.com/r7personal/qvnjsrwfagcucl7p/wish/2172053417 2022-05-05 20:44:42 UTC https://padlet.com/r7personal/qvnjsrwfagcucl7p/wish/2172053417 r7personal https://padlet.com/r7personal/qvnjsrwfagcucl7p/wish/2172059998 2022-05-05 20:51:27 UTC https://padlet.com/r7personal/qvnjsrwfagcucl7p/wish/2172059998 r7personal https://padlet.com/r7personal/qvnjsrwfagcucl7p/wish/2172067335 2022-05-05 20:59:20 UTC https://padlet.com/r7personal/qvnjsrwfagcucl7p/wish/2172067335 lucianahilario https://padlet.com/r7personal/qvnjsrwfagcucl7p/wish/2172166429 Série 3 completada! 💪🏼]]> 2022-05-05 23:20:39 UTC https://padlet.com/r7personal/qvnjsrwfagcucl7p/wish/2172166429 lucianahilario https://padlet.com/r7personal/qvnjsrwfagcucl7p/wish/2178262016 Série 1 paga mais
3x15 agachamentos livres 
2x20 abdominais com a perna dobrada]]> 2022-05-10 20:17:51 UTC https://padlet.com/r7personal/qvnjsrwfagcucl7p/wish/2178262016 lucianahilario https://padlet.com/r7personal/qvnjsrwfagcucl7p/wish/2180236710 Série 2 concluída com sucesso]]> 2022-05-11 23:47:23 UTC https://padlet.com/r7personal/qvnjsrwfagcucl7p/wish/2180236710 lucianahilario https://padlet.com/r7personal/qvnjsrwfagcucl7p/wish/2189881214 Voltando aos treinos! Série 1 completa com mais:
4x15 abdominais com peso
4x10 agachamentos livres]]> 2022-05-18 17:14:27 UTC https://padlet.com/r7personal/qvnjsrwfagcucl7p/wish/2189881214 lucianahilario https://padlet.com/r7personal/qvnjsrwfagcucl7p/wish/2192234291 Treino aeróbico online concluído com sucesso. ]]> 2022-05-20 01:47:24 UTC https://padlet.com/r7personal/qvnjsrwfagcucl7p/wish/2192234291 lucianahilario https://padlet.com/r7personal/qvnjsrwfagcucl7p/wish/2192985071 Hoje está pago! Série 2 completa!]]> 2022-05-20 13:16:09 UTC https://padlet.com/r7personal/qvnjsrwfagcucl7p/wish/2192985071 lucianahilario https://padlet.com/r7personal/qvnjsrwfagcucl7p/wish/2198378349 Fiz a série 1 completa em 50 minutos e mais 30 minutos de transport moderado. ]]> 2022-05-24 22:52:30 UTC https://padlet.com/r7personal/qvnjsrwfagcucl7p/wish/2198378349 lucianahilario https://padlet.com/r7personal/qvnjsrwfagcucl7p/wish/2199953219 Hoje o treino foi ao ar livre, para mexer o corpo e espairecer a cabeça!!!
45 minutos de caminhada no campo de São Bento e mais 30 minutos dos exercícios abaixo:
3x10 subida no banco em cada perna (60 subidas no total)
3x15 tríceps no banco
4x10 abdominais no banco
4x10 flexões no banco]]> 2022-05-25 22:00:17 UTC https://padlet.com/r7personal/qvnjsrwfagcucl7p/wish/2199953219 r7personal https://padlet.com/r7personal/qvnjsrwfagcucl7p/wish/2552125921 2023-04-12 20:42:05 UTC https://padlet.com/r7personal/qvnjsrwfagcucl7p/wish/2552125921 r7personal https://padlet.com/r7personal/qvnjsrwfagcucl7p/wish/2552127061 2023-04-12 20:43:39 UTC https://padlet.com/r7personal/qvnjsrwfagcucl7p/wish/2552127061 r7personal https://padlet.com/r7personal/qvnjsrwfagcucl7p/wish/2552128117 2023-04-12 20:45:00 UTC https://padlet.com/r7personal/qvnjsrwfagcucl7p/wish/2552128117 r7personal https://padlet.com/r7personal/qvnjsrwfagcucl7p/wish/2552129378 2023-04-12 20:46:34 UTC https://padlet.com/r7personal/qvnjsrwfagcucl7p/wish/2552129378 r7personal https://padlet.com/r7personal/qvnjsrwfagcucl7p/wish/2552130197 2023-04-12 20:47:40 UTC https://padlet.com/r7personal/qvnjsrwfagcucl7p/wish/2552130197 r7personal https://padlet.com/r7personal/qvnjsrwfagcucl7p/wish/2552133181 2023-04-12 20:50:36 UTC https://padlet.com/r7personal/qvnjsrwfagcucl7p/wish/2552133181 r7personal https://padlet.com/r7personal/qvnjsrwfagcucl7p/wish/2552134077 2023-04-12 20:51:54 UTC https://padlet.com/r7personal/qvnjsrwfagcucl7p/wish/2552134077 r7personal https://padlet.com/r7personal/qvnjsrwfagcucl7p/wish/2552135538 2023-04-12 20:54:01 UTC https://padlet.com/r7personal/qvnjsrwfagcucl7p/wish/2552135538 r7personal https://padlet.com/r7personal/qvnjsrwfagcucl7p/wish/2552141274 2023-04-12 21:02:28 UTC https://padlet.com/r7personal/qvnjsrwfagcucl7p/wish/2552141274