insanity课表Word完美打印

1、insanity63 课表第一周123456701-Fit Test基础训练02-Plyometric Cardio Circuit增强式有氧循环03-cardio power & resistantce有氧力量与阻力训练04-cardio recovery有氧恢复 05-pure cardio纯有氧 02-Plyometric Cardio Circuit增强式有氧循环rest完成情况第二周89101112131403-cardio power & resistantce 有氧力量与阻力训练05-pure cardio纯有氧 02-Plyometric Cardio Circuit增强式有氧

2、循环04-cardio recovery有氧恢复 03-cardio power & resistantce有氧力量与阻力训练05-pure cardio纯有氧+06-Cardiovascular Abs腹部有氧rest完成情况第三周1516171819202101-Fit Test 体能测试02-Plyometric Cardio Circuit增强式有氧循环05-pure cardio 纯有氧 06-Cardiovascular Abs腹部有氧04-cardio recovery 有氧恢复 03-cardio power & resistantce 有氧力量与阻力训练02-Plyometr

3、ic Cardio Circuit 增强式有氧循环rest完成情况第四周2223242526272805-pure cardio纯有氧+06-Cardiovascular Abs腹部有氧03 cardio power & resistantce 有氧力量与阻力训练02 Plyometric Cardio Circuit 增强式有氧循环04 cardio recovery 有氧恢复 05-pure cardio纯有氧+06-Cardiovascular Abs腹部有氧02-Plyometric Cardio Circuit 增强式有氧循环rest完成情况第五周2930313233343507 c

4、ore cardio & balance 核心有氧和平衡 07 core cardio & balance 核心有氧和平衡 07 core cardio & balance 核心有氧和平衡 07 core cardio & balance 核心有氧和平衡 07 core cardio & balance 核心有氧和平衡 07 core cardio & balance 核心有氧和平衡 rest完成情况第六周3637383940414201Fit Test 体能测试08 max interval circuit 极限间歇循环09 Max interval Plyo 极限增强间歇10 Max Ca

5、rdio Conditioning 极限心肺功能调节11 Max recovery 极限恢复08 max interval circuit 极限间歇循环 09 Max interval Plyo 极限增强间歇rest完成情况第七周4344454647484910 Max Cardio Conditioning 极限心肺功能调节08 max interval circuit 极限间歇循环 09 Max interval Plyo 极限增强间歇11 Max recovery 极限恢复10 Max Cardio Conditioning 极限心肺功能调节06 Cardiovascular Abs腹部

6、有氧07 core cardio & balance 核心有氧和平衡rest完成情况第八周5051525354555601Fit Test 体能测试08 max interval circuit 极限间歇循环 09 Max interval Plyo 极限增强间歇10 Max Cardio Conditioning 极限心肺功能调节06 Cardiovascular Abs腹部有氧11 Max recovery 极限恢复08 max interval circuit 极限间歇循环 07 core cardio & balance 核心有氧和平衡rest完成情况第九周5758596061626309 Max interval Plyo 极限增强间歇10 Max Cardio Conditioning 极限心肺功能调节06 Cardiovascular Abs腹部有氧08 max interval circuit 极限间歇循环 07 core cardio & balance 核心有氧和平衡09 M