Treino darebee - Athenas

Treino darebee - Athenas

1. nas
AYBOOK

2. Day1 | Cardio

nas
Levell 3 sets
AYBOOK ¿==
Level Il 7 sets

O darebee.com 2 minutes rest between sets

20 high knees 4 basic burpees 20 climbers

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4 basic burpees 20 jumping jacks 4 basic burpees

3. y

Nas
AYBOOK

O darebee.com

Day 2 | Upper Body
Levell 3sets
Level ll 5 sets
Level Ill 7 sets

2 minutes rest between sets

A plank rotations
20 punches
A plank rotations
20 punches
A plank rotations
20 punches
A plank rotations
20 punches

done

4. y

NUS ws
Lower Body
AYBOOK =:
between exercises

© darebee.com

i

IL

10 scuats x3 sets in oral 20 side kicks x3 sets in total
20 seconds rest between sets 20 seconds rest between sets

10 lunge step-uns x3 sets in total 20 sie iunges x8 sets in total
20 seconds est between sets 20 seconds rest between sets

5. Day 4 | Abs

nas
no sets | keep the plank
throughout
the sequence

O darebee.com

30886 raised leg elbow plank
5 seconds per leg

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30880 uneven plank GOse6 side elbow plank
15 seconds per side 30 seconds per side

6. y

Mas Day 5 | Cardio
Levell 3 sets
AYBOOK es
Level Ill 7 sets
© darebee.com 2 minutes rest between sets

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Y

twists

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PA

Aknee-to-elbows 20 jumping jacks A deadlift & twist

7. nas
AYBOOK

© darebee.com{

Day 6 | Yoga

Hold each pose for 20 seconds
{hen move on to the next one,
Repeat the sequence again

on the other side,

8. y

nas wi
Upper Body
AYBOOK =:
between exercises

O darebee.com

10 iricepcipsx3 sets in total AD punches x3 sets in ota
20 seconds rest between sets 20 seconds rest between sels

10 etoow strikes x 3 sets in total AD acktisis x3 setsin otal
20 seconds est between sets 20 seconds rest between sets

9. y)
Day 8 | Lower Body

3 Levell 3 sets
AYBODK =:
Level Ill 5 sets

O darebee.com 2 minutes rest between sets

20 push kicks 10 butterfly dips 10 v-extensions

10. Day 9 | Cardio

nas
Levell 3 sets
AYBOOK =: =
Level Ill 7sets

O darebee.com 2 minutes rest between sets

20 high knees
2 basic burpees w /jump
20 high knees
2 basic burpees w /jump
20 high knees
2 basic burpees w / Jump
20 high knees
2 basic burpees w / Jump
20 high knees
2 basic burpees w /jump

done

11. y
Day 10 | Upper Body

3 Levell 3 sets
AYBOOK =.=
Level Ill 5 sets

O darebee.com 2 minutes rest between sets

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6 shoulder taps 20 punches 6 shoulder taps

mn.

ES)

E

20 backfists 6 shoulder taps 20 elbow strikes

12. y

NAS vw
Lower Body

AYBOOK =:
between exercises

O darebee.com

20 iuncesx8 sets in otal 20 wide scuats x8 sets in otal
20 seconds rest between sets 20 seconds rest between sels

20 side og raises x3 sets in otal 20 donkey kicks x8 sets in otal
20 seconds est between sets 20 seconds rest between sets

13. y

TULS Day12 | Abs
Level! 2seis
AYBOOK =: :
Level Ill 4sets
© darebee.com 2 minutes rest between sets

20 side bridges 20 side plank rotations

14. 4 Day 13 | Cardio

3 Levell 3 sets
AYBOOK ¿==
Level Il 7 sets

O darebee.com 2 minutes rest between sets

20 high knees Aclimbers

Aptank jacks 20 butt-kicks 4 alt arm /leg raises

15. ‘ Day 14 | Combat

Levell 3sets
AYBOOK Level ll 5 sets
Level Ill 7 sets

O darebee.com 2 minutes rest between sets

20combos squar side kick

16. Day 15 | Yoga

Hold each pose for 20 seconds
{hen move on to the next one,
Repeat the sequence again

on the other side,

17. y

Nas
AYBOOK

O darebee.com

Day 16 | Upper Body
Levell 3sets
Level Il 5 sets
Level Ill 7 sets

2 minutes rest between sets

10-COUNT plank hold
20 punches
10-count plank hold
20 punches
10-count plank hold
20 punches
10-COUNT plank hold
20 punches

done

18. y

NAS do
Lower Body

AYBOOK =:
between exercises

O darebee.com

10 jumping lunges x 4 sets in total 10 spit squatsx 4 sets in ota
2sels left side/2 ses right side 2sels left side / 2 ses ight side
20 seconds rest between sets 20 seconds rest between sets

20 bacickicks 4 sets in oral 20 side eg tts x4 sets in otal
2sets let side / 2 ses ight side 2 se1 lft side / 2 ses righ side
20 seconds rest between sets 20 seconds rest between sets

19. 4 Day 18 | Cardio

3 Levell 3 sets
AYBOOK ‘2: =
Level Ill 7 sets

O darebee.com 2 minutes rest between sets

ye

4 windmilis 20 jumping jacks 20 raised arm circles

20. y

nas ve
Tendon Strength

AVBOOK zx:
between exercises

© darebee.com

AD push kicks x2 sets in oral 20 v-extensions x2 sets in total
set left side / 1 set right side set left side / 1 set right side
20 seconds rest between sets 20 seconds rest between seis

AD side ea raises x2 sets in total 20 clamshetis x2 sets in total
| set left side / set right side set left side / 1 set right side
20 seconds rest between sets 20 seconds rest between sets

21. Yeo ay 20 | Abs

no sets | keep the plank
throughout
the sequence

O darebee.com

20se6 plank ADS one arm plank

20 seconds per arm

208e6 elbow plank 208@6 raised leg elbow plank
10 seconds perleg

st

40se6 elbow plank A0se6 side elbow plank
20 seconds per side

22. Day 21 | Combat

nas
Levell 3 sets
AYBOOK =: =
Level Ill 7 sets

© darebee.com 2 minutes rest between sets

20GOMbOS surnino kick + hook kick

23. y

NAS 2
Upper Body
AYBOOK =:
between exercises

O darebee.com

20 archersx4 sets in ora 20 cioss chops x4 sets in ote
20 seconds rest between sets 20 seconds rest between sets

2D backtisisx4 sets in ota

20 seconds rest between sets 5 MINUTES raises am nos

24. nas
AYBOOK

O darebee.com $

Day 23 | Yoga

Hold each pose for 20 seconds
{hen move on to the next one,
Repeat the sequence again

on the other side,

25. y

Nas
AYBOOK

O darebee.com

Day 24 | Cardio

Levell 3 sets
Level Il 5 sets
Level Ill 7 sets

2 minutes rest between sets

5 basic burpees w / jump
10-COUNT plank hold
5 basic burpees w / jump
10-COUNT plank hold
5 basic burpees w / jump
10-COUNT plank hold
5 basic burpees w / jump
10-COUNT plank hold
5 basic burpees w / jump
10-COUNT plank hold

done

26. Day 25
Lower Body

2 minutes rest
between exercises

50 side leg raises x 4 sets in total 5D back eg raises x4 sets in tral
2sets let eg / 2 ses right eg 2 ses eft eg 2 sets ight le
20 seconds rest between sets 20 seconds rest between sets

30 caltraisesx3 sets in otal
20 seconds rest between sets

27. y

nd S Day 26 | Abs
Levell 2 sets
AYBOOK E:=
Level Ill 4 sets
© darebee.com 2 minutes rest between sets

10 plank leg raises 10 ptank side-step 10 plank knee-ins

10 side bridges 10 side plankrotations 1O'side plank leg raises

28. y

Nas
AYBOOK

O darebee.com

Day 27 | Upper Body

Levell 3 sets
Level ll 5 sets
Level Ill 7 sets

2 minutes rest between sets

Keep your arms up:
10 raised arm circles,
20 punches

10 raised arm circles,
20 punches

10 raised arm circles,
20 punches

10 raised arm circles,
20 punches

done

29. 4 Day 28 | Lower Body

3 Levell 3 sets
AYBODK 5:
Level Ill 5 sets

O darebee.com 2 minutes rest between sets

20 single leg bridges 20 push kicks 10 half wipers

20 donkey kicks 20 side leg lifts 10 knee-in back kicks

30. 4 Day 29 | Cardio

3 Levell 3 sets
AYBOOK Level ll 5sets
Level Ill 7 sets

O darebee.com 2 minutes rest between sets

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20 high knees

10 jumping jacks 20 half jacks 10 jumping jacks

31. 4 Day 30 | Combat

3 Levell 3 sets
AYBOOK =: =
Level Ill 7 sets

© darebee.com 2 minutes rest between sets

20G0MbOS squat + side kick elbow strike

32. visual wo! s and fitne

DAREBEE | darebee.com

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