https://padlet.com/daniel_pita/w7gs9klu032gs2ja Plano de Treino realizado 3 vezes por semana. en-us 2021-03-07 13:52:50 UTC 2021-03-07 15:06:02 UTC hello@padlet.com daniel_pita https://padlet.com/daniel_pita/w7gs9klu032gs2ja/wish/1278588200 Corrida, sem sair do sítio, elevando os joelhos (60 segundos)]]> 2021-03-07 13:57:21 UTC https://padlet.com/daniel_pita/w7gs9klu032gs2ja/wish/1278588200 daniel_pita https://padlet.com/daniel_pita/w7gs9klu032gs2ja/wish/1278622453 10 segundos para relaxar as pernas.]]> 2021-03-07 14:14:43 UTC https://padlet.com/daniel_pita/w7gs9klu032gs2ja/wish/1278622453 daniel_pita https://padlet.com/daniel_pita/w7gs9klu032gs2ja/wish/1278633389 Jumping Jack (60 segundos)]]> 2021-03-07 14:20:18 UTC https://padlet.com/daniel_pita/w7gs9klu032gs2ja/wish/1278633389 daniel_pita https://padlet.com/daniel_pita/w7gs9klu032gs2ja/wish/1278635730 10 segundos para relaxar e fim do aquecimento.]]> 2021-03-07 14:21:14 UTC https://padlet.com/daniel_pita/w7gs9klu032gs2ja/wish/1278635730 daniel_pita https://padlet.com/daniel_pita/w7gs9klu032gs2ja/wish/1278688094 Alternar com os dias da semana.]]> 2021-03-07 14:47:48 UTC https://padlet.com/daniel_pita/w7gs9klu032gs2ja/wish/1278688094 daniel_pita https://padlet.com/daniel_pita/w7gs9klu032gs2ja/wish/1278695785 Se optar por corrida 20 minutos, de corrida.]]> 2021-03-07 14:51:25 UTC https://padlet.com/daniel_pita/w7gs9klu032gs2ja/wish/1278695785 daniel_pita https://padlet.com/daniel_pita/w7gs9klu032gs2ja/wish/1278702287 Se optar por caminhada 1h-1h30m a andar.]]> 2021-03-07 14:54:42 UTC https://padlet.com/daniel_pita/w7gs9klu032gs2ja/wish/1278702287 daniel_pita https://padlet.com/daniel_pita/w7gs9klu032gs2ja/wish/1278703840 Se optar pela bicicleta 45m-1h de duração, com uma pequena pausa de 5 minutos se necessário.]]> 2021-03-07 14:55:22 UTC https://padlet.com/daniel_pita/w7gs9klu032gs2ja/wish/1278703840 daniel_pita https://padlet.com/daniel_pita/w7gs9klu032gs2ja/wish/1278710491 5 minutos de alongamento,]]> 2021-03-07 14:58:27 UTC https://padlet.com/daniel_pita/w7gs9klu032gs2ja/wish/1278710491 daniel_pita https://padlet.com/daniel_pita/w7gs9klu032gs2ja/wish/1278711561 2021-03-07 14:58:58 UTC https://padlet.com/daniel_pita/w7gs9klu032gs2ja/wish/1278711561