insanity63课表-Word完美打印版.doc

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1、insanity63课表第一周123456701-FitTest基础训练02-PlyometricCardioCircuit增强式有氧循环03-cardiopower&resistantce有氧力量与阻力训练04-cardiorecovery有氧恢复05-purecardio纯有氧02-PlyometricCardioCircuit增强式有氧循环rest完成情况第二周89101112131403-cardiopower&resistantce有氧力量与阻力训练05-purecardio纯有氧02-

2、PlyometricCardioCircuit增强式有氧循环04-cardiorecovery有氧恢复03-cardiopower&resistantce有氧力量与阻力训练05-purecardio纯有氧+06-CardiovascularAbs腹部有氧rest完成情况第三周1516171819202101-FitTest体能测试02-PlyometricCardioCircuit增强式有氧循环05-purecardio纯有氧06-CardiovascularAbs腹部有氧04-cardiorec

3、overy有氧恢复03-cardiopower&resistantce有氧力量与阻力训练02-PlyometricCardioCircuit增强式有氧循环rest完成情况第四周2223242526272805-purecardio纯有氧+06-CardiovascularAbs腹部有氧03cardiopower&resistantce有氧力量与阻力训练02PlyometricCardioCircuit增强式有氧循环04cardiorecovery有氧恢复05-purecardio纯有氧+06-Ca

4、rdiovascularAbs腹部有氧02-PlyometricCardioCircuit增强式有氧循环rest完成情况第五周2930313233343507corecardio&balance核心有氧和平衡07corecardio&balance核心有氧和平衡07corecardio&balance核心有氧和平衡07corecardio&balance核心有氧和平衡07corecardio&balance核心有氧和平衡07corecardio&balance核心有氧和平衡rest完成情况第六周3

5、637383940414201FitTest体能测试08maxintervalcircuit极限间歇循环09MaxintervalPlyo极限增强间歇10MaxCardioConditioning极限心肺功能调节11Maxrecovery极限恢复08maxintervalcircuit极限间歇循环09MaxintervalPlyo极限增强间歇rest完成情况第七周4344454647484910MaxCardioConditioning极限心肺功能调节08maxintervalcircuit极限间

6、歇循环09MaxintervalPlyo极限增强间歇11Maxrecovery极限恢复10MaxCardioConditioning极限心肺功能调节06CardiovascularAbs腹部有氧07corecardio&balance核心有氧和平衡rest完成情况第八周5051525354555601FitTest体能测试08maxintervalcircuit极限间歇循环09MaxintervalPlyo极限增强间歇10MaxCardioConditioning极限心肺功能调节06Cardiov

7、ascularAbs腹部有氧11Maxrecovery极限恢复08maxintervalcircuit极限间歇循环07corecardio&balance核心有氧和平衡rest完成情况第九周5758596061626309MaxintervalPlyo极限增强间歇10MaxCardioConditioning极限心肺功能调节06CardiovascularAbs腹部有氧08maxintervalcircuit极限间歇循环07corecardio&balance核心有氧和平衡09Maxinterva

8、lPlyo极限增强间歇10MaxCardioConditioning极限心肺功能调节06CardiovascularAbs腹部有氧01FitTest体能测试完成情况