Plano Treino Educação Física - António Cortesão 12º6 by Antonio Cortesao https://padlet.com/antoniocortesao/rg493uo6ndaqm6ly Workout- realizar o Plano de Treino 3 vezes por semana en-us 2020-06-19 13:57:30 UTC 2026-03-14 08:05:38 UTC hello@padlet.com https://padlet-uploads.storage.googleapis.com/584279297/3482e1714b0e7b4ffa21c4aec5359822/LogoESJF.png Nota: antoniocortesao https://padlet.com/antoniocortesao/rg493uo6ndaqm6ly/wish/633585128 - todos os exercícios têm a duração de 45 segundos e pausa de 15 segundos;
-repetir a secção a seguir ao aquecimento 2 vezes (com uma pausa de 30seg entre repetições)
- no fim realizar os alongamentos]]> 2020-06-19 13:59:43 UTC https://padlet.com/antoniocortesao/rg493uo6ndaqm6ly/wish/633585128 Ativar Tabata Timer antoniocortesao https://padlet.com/antoniocortesao/rg493uo6ndaqm6ly/wish/633586761 2020-06-19 14:00:57 UTC https://padlet.com/antoniocortesao/rg493uo6ndaqm6ly/wish/633586761 1- Aquecimento antoniocortesao https://padlet.com/antoniocortesao/rg493uo6ndaqm6ly/wish/633590611
Corrida c/ calcanhar atrás]]> 2020-06-19 14:03:39 UTC https://padlet.com/antoniocortesao/rg493uo6ndaqm6ly/wish/633590611 2- Aquecimento antoniocortesao https://padlet.com/antoniocortesao/rg493uo6ndaqm6ly/wish/633591037 Corrida, sem sair do sítio, com elevação dos joelhos.]]> 2020-06-19 14:03:59 UTC https://padlet.com/antoniocortesao/rg493uo6ndaqm6ly/wish/633591037 3- Aquecimento antoniocortesao https://padlet.com/antoniocortesao/rg493uo6ndaqm6ly/wish/633592816 Jumping Jack]]> 2020-06-19 14:05:26 UTC https://padlet.com/antoniocortesao/rg493uo6ndaqm6ly/wish/633592816 30 segundos intervalo- Repetir aquecimento antoniocortesao https://padlet.com/antoniocortesao/rg493uo6ndaqm6ly/wish/633595554 2020-06-19 14:07:27 UTC https://padlet.com/antoniocortesao/rg493uo6ndaqm6ly/wish/633595554 4- Abdominais antoniocortesao https://padlet.com/antoniocortesao/rg493uo6ndaqm6ly/wish/633596640 Bicycle Crunch]]> 2020-06-19 14:08:17 UTC https://padlet.com/antoniocortesao/rg493uo6ndaqm6ly/wish/633596640 5- Membros superiores antoniocortesao https://padlet.com/antoniocortesao/rg493uo6ndaqm6ly/wish/633597390 Push Up's (Flexões braços)]]> 2020-06-19 14:08:53 UTC https://padlet.com/antoniocortesao/rg493uo6ndaqm6ly/wish/633597390 6- Membros Inferiores antoniocortesao https://padlet.com/antoniocortesao/rg493uo6ndaqm6ly/wish/633598049 Jump Squats]]> 2020-06-19 14:09:25 UTC https://padlet.com/antoniocortesao/rg493uo6ndaqm6ly/wish/633598049 11- Geral antoniocortesao https://padlet.com/antoniocortesao/rg493uo6ndaqm6ly/wish/633598654 Froggers]]> 2020-06-19 14:09:57 UTC https://padlet.com/antoniocortesao/rg493uo6ndaqm6ly/wish/633598654 9- Membros Inferiores antoniocortesao https://padlet.com/antoniocortesao/rg493uo6ndaqm6ly/wish/633599201 Squat Jack]]> 2020-06-19 14:10:22 UTC https://padlet.com/antoniocortesao/rg493uo6ndaqm6ly/wish/633599201 7- Abdominais Oblíquos antoniocortesao https://padlet.com/antoniocortesao/rg493uo6ndaqm6ly/wish/633599485 Prancha dinâmica]]> 2020-06-19 14:10:35 UTC https://padlet.com/antoniocortesao/rg493uo6ndaqm6ly/wish/633599485 10- Geral antoniocortesao https://padlet.com/antoniocortesao/rg493uo6ndaqm6ly/wish/633599818 Prancha com aberturas pernas]]> 2020-06-19 14:10:53 UTC https://padlet.com/antoniocortesao/rg493uo6ndaqm6ly/wish/633599818 13 Abdominais antoniocortesao https://padlet.com/antoniocortesao/rg493uo6ndaqm6ly/wish/633599917 2020-06-19 14:10:59 UTC https://padlet.com/antoniocortesao/rg493uo6ndaqm6ly/wish/633599917 15 Membros Inferiores antoniocortesao https://padlet.com/antoniocortesao/rg493uo6ndaqm6ly/wish/633600143 Lunge atrás]]> 2020-06-19 14:11:11 UTC https://padlet.com/antoniocortesao/rg493uo6ndaqm6ly/wish/633600143 12- Membros inferiores/prancha antoniocortesao https://padlet.com/antoniocortesao/rg493uo6ndaqm6ly/wish/633600344 Montain Climbers]]> 2020-06-19 14:11:21 UTC https://padlet.com/antoniocortesao/rg493uo6ndaqm6ly/wish/633600344 8- Membros Superiores antoniocortesao https://padlet.com/antoniocortesao/rg493uo6ndaqm6ly/wish/633609111 Tríceps no banco ]]> 2020-06-19 14:18:00 UTC https://padlet.com/antoniocortesao/rg493uo6ndaqm6ly/wish/633609111 14- Membros Superiores antoniocortesao https://padlet.com/antoniocortesao/rg493uo6ndaqm6ly/wish/633609573 Flexões com pernas apoiadas num banco.]]> 2020-06-19 14:18:14 UTC https://padlet.com/antoniocortesao/rg493uo6ndaqm6ly/wish/633609573 16- Abdominais antoniocortesao https://padlet.com/antoniocortesao/rg493uo6ndaqm6ly/wish/633620021 Torção Russa]]> 2020-06-19 14:26:06 UTC https://padlet.com/antoniocortesao/rg493uo6ndaqm6ly/wish/633620021 Músicas para acompanhar antoniocortesao https://padlet.com/antoniocortesao/rg493uo6ndaqm6ly/wish/633623163 2020-06-19 14:28:16 UTC https://padlet.com/antoniocortesao/rg493uo6ndaqm6ly/wish/633623163 Alongamentos antoniocortesao https://padlet.com/antoniocortesao/rg493uo6ndaqm6ly/wish/633624254 2020-06-19 14:29:04 UTC https://padlet.com/antoniocortesao/rg493uo6ndaqm6ly/wish/633624254 antoniocortesao https://padlet.com/antoniocortesao/rg493uo6ndaqm6ly/wish/633625113 2020-06-19 14:29:47 UTC https://padlet.com/antoniocortesao/rg493uo6ndaqm6ly/wish/633625113 antoniocortesao https://padlet.com/antoniocortesao/rg493uo6ndaqm6ly/wish/633625290 2020-06-19 14:29:57 UTC https://padlet.com/antoniocortesao/rg493uo6ndaqm6ly/wish/633625290