Desafio 30 Dias Abdômen de Ferro
Combinação diária de crunches dinâmicos e sustentação isométrica em prancha para esculpir a parede abdominal.
Grade dos 30 Dias
Dia 1
20 crunches + 20s prancha
Dia 2
25 crunches + 25s prancha
Dia 3
30 crunches + 30s prancha
Dia 4
Descanso
Dia 5
35 crunches + 35s prancha
Dia 6
40 crunches + 40s prancha
Dia 7
Descanso
Dia 8
45 crunches + 45s prancha
Dia 9
50 crunches + 50s prancha
Dia 10
50 crunches + 55s prancha
Dia 11
Descanso
Dia 12
55 crunches + 60s prancha
Dia 13
60 crunches + 60s prancha
Dia 14
Descanso
Dia 15
65 crunches + 70s prancha
Dia 16
70 crunches + 75s prancha
Dia 17
Descanso
Dia 18
75 crunches + 80s prancha
Dia 19
80 crunches + 85s prancha
Dia 20
Descanso
Dia 21
85 crunches + 90s prancha
Dia 22
90 crunches + 90s prancha
Dia 23
Descanso
Dia 24
95 crunches + 100s prancha
Dia 25
100 crunches + 105s prancha
Dia 26
Descanso
Dia 27
110 crunches + 110s prancha
Dia 28
115 crunches + 115s prancha
Dia 29
Descanso
Dia 30
120 Crunches + 2 Minutos Prancha!