Documentatie PTS by Emilia  Online                                           Plan Alimentar                                             Indicatii Alimentare

Retete Sanatoase

Fisa Masuratori

 

 

LUNA 1

Luna 2

Luna 3

  • Bine ai venit!

  • Incalzire

    Incalzire

    Orice antrenament bun, incepe cu o incalzire perfecta!

  • Stretching

    Stretching

    Stretching-ul este cea mai cunoscuta modalitate de refacere dupa efort!

  • Antrenament 1

    Picioare- Abdomen

    Cat dureaza acest antrenament?

    Primul tau antrenament dureaza 24 de minute.

    Ce echipament ai nevoie pentru acest antrenament?

    1. O saltea
    2. Doua greutati mici

    “The only bad workout is the one that didn’t happen!”

  • Antrenament 2

    Upper Body

    Cat dureaza acest antrenament?

    Acest antrenament dureaza 26 de minute.

    Ce echipament ai nevoie pentru acest antrenament?

    1. O saltea
    2. Doua greutati ( Alege TU greutatea)

    “Fitness is not about being better than someone else, is about being better than you used to be!”

  • Antrenament 3

    Full Body

    Cat dureaza acest antrenament?

    Acest antrenament dureaza 28 de minute.

    Ce echipament ai nevoie pentru acest antrenament?

    1. O saltea

    “All progress takes places outside the comfort zone !”

  • Antrenament 4

    Fesieri

    Cat dureaza acest antrenament?

    Acest antrenament dureaza 35 de minute.

    Ce echipament ai nevoie pentru acest antrenament?

    1. O saltea
    2. Doua greutati ( Alege TU greutatea)
    3. O banda elastica (Scurta)

    “The difference between the impossible and the possible lies in a person’s determination!”

  • Antrenament 5

    Cardio

    Cat dureaza acest antrenament?

    Acest antrenament dureaza 34 de minute.

    Ce echipament ai nevoie pentru acest antrenament?

    1. O saltea
    2. Doua greutati ( Alege TU greutatea)

    “Work hard in silence. Let succes be your noise!”

  • Antrenament 6

    Picioare

    Cat dureaza acest antrenament?

    Acest antrenament dureaza 31 de minute.

    Ce echipament ai nevoie pentru acest antrenament?

    1. O saltea
    2. Doua greutati ( Alege TU greutatea)
    3. O banda elastica (Scurta)

    “Obstacle can’t stop you. Problems can’t stop you. People can’t stop you. only YOU can stop YOU !”

  • Antrenament 7

    Upper Body


    Cat dureaza acest antrenament?

    Acest antrenament dureaza 28 de minute.

    Ce echipament ai nevoie pentru acest antrenament?

    1. O saltea
    2. Doua greutati ( Alege TU greutatea)

    “My best is yet to come!”

  • Antrenament 8

    Cardio

    Cat dureaza acest antrenament?

    Acest antrenament dureaza 33 de minute.

    Ce echipament ai nevoie pentru acest antrenament?

    1. O saltea
    2. Doua greutati ( Alege TU greutatea)

    “What hurts today makes you feel stronger tomorrow!”

  • Antrenament 9

    Fesieri

    Cat dureaza acest antrenament?

    Acest antrenament dureaza 36 de minute.

    Ce echipament ai nevoie pentru acest antrenament?

    1. O saltea
    2. Doua greutati ( Alege TU greutatea)
    3. O banda elastica (Scurta)

    “Once you see results, it becomes an addiction!”

  • Antrenament 10

    Upper Body

    Cat dureaza acest antrenament?

    Acest antrenament dureaza 32 de minute.

    Ce echipament ai nevoie pentru acest antrenament?

    1. O saltea
    2. Doua greutati ( Alege TU greutatea)

    “Push yourself because no one is going to do it for you!”

  • Antrenament 11

    Cardio

    Cat dureaza acest antrenament?

    Acest antrenament dureaza 37 de minute.

    Ce echipament ai nevoie pentru acest antrenament?

    1. O saltea
    2. Doua greutati ( Alege TU greutatea)

    “It doesn’t matter how slowly you go as long as you don’t stop!”

  • Antrenament 12

    Picioare- Abdomen


    Cat dureaza acest antrenament?

    Acest antrenament dureaza 28 de minute.

    Ce echipament ai nevoie pentru acest antrenament?

    1. O saltea
    2. Doua greutati ( Alege TU greutatea)

    “The only one bad workout is the one that didn’t happen!”

  • Antrenament 13

    Upper Body

    Cat dureaza acest antrenament?

    Acest antrenament dureaza 29 de minute.

    Ce echipament ai nevoie pentru acest antrenament?

    1. O saltea
    2. Doua greutati (Alege TU greutatea)

    “Don’t wish for a good body, work for it!”

  • Antrenament 14

    Full Body

    Cat dureaza acest antrenament?

    Acest antrenament dureaza 31 de minute.

    Ce echipament ai nevoie pentru acest antrenament?

    1. O saltea
    2. Doua greutati ( Alege TU greutatea)
    3. O banda elastica scurta

    “When yu feel like stopping, remember why you started!”

  • Antrenament 15

    Piciaore- Cardio

    Cat dureaza acest antrenament?

    Acest antrenament dureaza 31 de minute.

    Ce echipament ai nevoie pentru acest antrenament?

    1. O saltea
    2. Doua greutati (Alege TU greutatea)
    3. O banda elastica scurta

    “You are the only one who can limit your greatness!”

  • Antrenament 16

    Adbomene

    Cat dureaza acest antrenament?

    Acest antrenament dureaza 35 de minute.

    Ce echipament ai nevoie pentru acest antrenament?

    1. O saltea
    2. Doua greutati (Alege TU greutatea)

    “It’s never too late and you’re never too old to become better !”

  • Antrenament 17

    Fesieri

    Cat dureaza acest antrenament?

    Acest antrenament dureaza 39 de minute.

    Ce echipament ai nevoie pentru acest antrenament?

    1. O saltea
    2. Doua greutati ( Alege TU greutatea)
    3. O banda elastica scurta

    “Your desire to change must be greater than your desire to stay the same!”

  • Antrenament 18

    Cardio

    Cat dureaza acest antrenament?

    Acest antrenament dureaza 31 de minute.

    Ce echipament ai nevoie pentru acest antrenament?

    1. O saltea
    2. Doua greutati (Alege TU greutatea)

    “No masterpiece was ever created by a lazy artist!”

  • Antrenament 19

    Picioare

    Cat dureaza acest antrenament?

    Acest antrenament dureaza 30 de minute.

    Ce echipament ai nevoie pentru acest antrenament?

    1. O saltea
    2. Doua greutati (Alege TU greutatea)
    3. O banda elastica scurta

    “You are braver than you believe, stronger than you seem and smarter than you think!”

  • Antrenament 20

    Upper Body

    Cat dureaza acest antrenament?

    Acest antrenament dureaza 33 de minute.

    Ce echipament ai nevoie pentru acest antrenament?

    1. O saltea
    2. Doua greutati (Alege TU greutatea)

    “I’ve learned that something consctructiv comes from every defeat!”

  • Antrenament 21

    Fesieri

    Cat dureaza acest antrenament?

    Acest antrenament dureaza 32 de minute.

    Ce echipament ai nevoie pentru acest antrenament?

    1. O saltea
    2. Doua greutati (Alege TU greutatea)
    3. O banda elastica scurta

    “Good is not good when better is expected!”

  • Antrenament 22

    Full Body

    Cat dureaza acest antrenament?

    Acest antrenament dureaza 31 de minute.

    Ce echipament ai nevoie pentru acest antrenament?

    1. O saltea
    2. Doua greutati (Alege TU greutatea)

    “Get up every morning and tell yourself: I can do this!”

  • Antrenament 23

    Picioare-Fesieri

    Cat dureaza acest antrenament?

    Acest antrenament dureaza 36 de minute.

    Ce echipament ai nevoie pentru acest antrenament?

    1. O saltea
    2. Doua greutati (Alege TU greutatea)
    3. Un elastic scurt

    “It never gets easier, you just get better!”

  • Antrenament 24

    Cardio

    Cat dureaza acest antrenament?

    Acest antrenament dureaza 34 de minute.

    Ce echipament ai nevoie pentru acest antrenament?

    1. O saltea
    2. Doua greutati (Alege TU greutatea)

    “Dream bigger! Do bigger!”

  • Antrenament 25

    Upper Body

    Cat dureaza acest antrenament?

    Acest antrenament dureaza 29 de minute.

    Ce echipament ai nevoie pentru acest antrenament?

    1. O saltea
    2. Doua greutati (Alege TU greutatea)

    “Don’t wish for a good body, work for it!”

  • Antrenament 26

    Full Body

    Cat dureaza acest antrenament?

    Acest antrenament dureaza 31 de minute.

    Ce echipament ai nevoie pentru acest antrenament?

    1. O saltea
    2. Doua greutati ( Alege TU greutatea)
    3. O banda elastica scurta

    “When yu feel like stopping, remember why you started!”

  • Antrenament 27

    Piciaore- Cardio

    Cat dureaza acest antrenament?

    Acest antrenament dureaza 31 de minute.

    Ce echipament ai nevoie pentru acest antrenament?

    1. O saltea
    2. Doua greutati (Alege TU greutatea)
    3. O banda elastica scurta

    “You are the only one who can limit your greatness!”

  • Antrenament 28

    Adbomene

    Cat dureaza acest antrenament?

    Acest antrenament dureaza 35 de minute.

    Ce echipament ai nevoie pentru acest antrenament?

    1. O saltea
    2. Doua greutati (Alege TU greutatea)

    “It’s never too late and you’re never too old to become better !”

  • Antrenament 29

    Fesieri

    Cat dureaza acest antrenament?

    Acest antrenament dureaza 39 de minute.

    Ce echipament ai nevoie pentru acest antrenament?

    1. O saltea
    2. Doua greutati ( Alege TU greutatea)
    3. O banda elastica scurta

    “Your desire to change must be greater than your desire to stay the same!”

  • Antrenament 30

    Cardio

    Cat dureaza acest antrenament?

    Acest antrenament dureaza 31 de minute.

    Ce echipament ai nevoie pentru acest antrenament?

    1. O saltea
    2. Doua greutati (Alege TU greutatea)

    “No masterpiece was ever created by a lazy artist!”

  • Antrenament 31

    Picioare

    Cat dureaza acest antrenament?

    Acest antrenament dureaza 30 de minute.

    Ce echipament ai nevoie pentru acest antrenament?

    1. O saltea
    2. Doua greutati (Alege TU greutatea)
    3. O banda elastica scurta

    “You are braver than you believe, stronger than you seem and smarter than you think!”

  • Antrenament 32

    Upper Body

    Cat dureaza acest antrenament?

    Acest antrenament dureaza 33 de minute.

    Ce echipament ai nevoie pentru acest antrenament?

    1. O saltea
    2. Doua greutati (Alege TU greutatea)

    “I’ve learned that something consctructiv comes from every defeat!”

  • Antrenament 33

    Fesieri

    Cat dureaza acest antrenament?

    Acest antrenament dureaza 32 de minute.

    Ce echipament ai nevoie pentru acest antrenament?

    1. O saltea
    2. Doua greutati (Alege TU greutatea)
    3. O banda elastica scurta

    “Good is not good when better is expected!”

  • Antrenament 34

    Full Body

    Cat dureaza acest antrenament?

    Acest antrenament dureaza 31 de minute.

    Ce echipament ai nevoie pentru acest antrenament?

    1. O saltea
    2. Doua greutati (Alege TU greutatea)

    “Get up every morning and tell yourself: I can do this!”

  • Antrenament 35

    Picioare-Fesieri

    Cat dureaza acest antrenament?

    Acest antrenament dureaza 36 de minute.

    Ce echipament ai nevoie pentru acest antrenament?

    1. O saltea
    2. Doua greutati (Alege TU greutatea)
    3. Un elastic scurt

    “It never gets easier, you just get better!”

  • Antrenament 36

    Cardio

    Cat dureaza acest antrenament?

    Acest antrenament dureaza 34 de minute.

    Ce echipament ai nevoie pentru acest antrenament?

    1. O saltea
    2. Doua greutati (Alege TU greutatea)

    “Dream bigger! Do bigger!”

[pane title=”Antrenament 37″ background_image=””]

FULL BODY

Cat dureaza acest antrenament?

Acest antrenament dureaza 28 de minute.

Ce echipament ai nevoie pentru acest antrenament?

1. O saltea
2. Doua greutati (Alege TU greutatea)

“You must expect great things from yourself before you can do them!”

[/pane] [pane title=”Antrenament 38″ background_image=””]

CARDIO

Cat dureaza acest antrenament?

Acest antrenament dureaza 28 de minute.

Ce echipament ai nevoie pentru acest antrenament?

1. O saltea
2. Doua greutati ( Alege TU greutatea)

“I will not be stopped!”

[/pane] [pane title=”Antrenament 39″ background_image=””]

CORE

Cat dureaza acest antrenament?

Acest antrenament dureaza 29 de minute.

Ce echipament ai nevoie pentru acest antrenament?

1. O saltea
2. Doua greutati ( Alege TU greutatea)

“Your desire to change must be greater than your desire to stay the same!”

[/pane] [pane title=”Antrenament 40″ background_image=””]

LEGS

Cat dureaza acest antrenament?

Acest antrenament dureaza 28 de minute.

Ce echipament ai nevoie pentru acest antrenament?

1. O saltea
2. Doua greutati (Alege TU greutatea)
3. O banda elastica scurta

“Great things never comes from confort zone!”

[/pane] [pane title=”Antrenament 41″ background_image=””]

UPPER BODY

Cat dureaza acest antrenament?

Acest antrenament dureaza 33 de minute.

Ce echipament ai nevoie pentru acest antrenament?

1. O saltea
2. Doua greutati (Alege TU greutatea)

“You didn’t come this far to only come this far!”

[/pane] [pane title=”Antrenament 42″ background_image=””]

HIIT

Cat dureaza acest antrenament?

Acest antrenament dureaza 27 de minute.

Ce echipament ai nevoie pentru acest antrenament?

1. O saltea
2. Doua greutati (Alege TU greutatea)

“You are the only one who can limit your greatness!”

[/pane] [pane title=”Antrenament 43″ background_image=””]

BOOTY

Cat dureaza acest antrenament?

Acest antrenament dureaza 39 de minute.

Ce echipament ai nevoie pentru acest antrenament?

1. O saltea
2. Doua greutati ( Alege TU greutatea)
3. O banda elastica scurta

“Don’t let the fear of losing be greater than the excitement of winning!”

[/pane] [pane title=”Antrenament 44″ background_image=””]

FULL BODY

Cat dureaza acest antrenament?

Acest antrenament dureaza 31 de minute.

Ce echipament ai nevoie pentru acest antrenament?

1. O saltea
2. Doua greutati (Alege TU greutatea)

“Get up every morning and tell yourself: I can do this!”

[/pane] [pane title=”Antrenament 45″ background_image=””]

INTENSE LEGS

Cat dureaza acest antrenament?

Acest antrenament dureaza 34 de minute.

Ce echipament ai nevoie pentru acest antrenament?

1. O saltea
2. Doua greutati (Alege TU greutatea)
3. O banda elastica scurta

“Do you want to know who you are? Don’t ask! ACT! Action will delineate and define you!”

[/pane] [pane title=”Antrenament 46″ background_image=””]

UPPER BODY

Cat dureaza acest antrenament?

Acest antrenament dureaza 23 de minute.

Ce echipament ai nevoie pentru acest antrenament?

1. O saltea
2. Doua greutati ( Alege TU greutatea)
3. O banda elastica scurta

“When yu feel like stopping, remember why you started!”

[/pane] [pane title=”Antrenament 47″ background_image=””]

CARDIO

Cat dureaza acest antrenament?

Acest antrenament dureaza 31 de minute.

Ce echipament ai nevoie pentru acest antrenament?

1. O saltea
2. Doua greutati (Alege TU greutatea)

“No masterpiece was ever created by a lazy artist!”

[/pane] [pane title=”Antrenament 48″ background_image=””]

LEGS/BOOTY


Cat dureaza acest antrenament?

Acest antrenament dureaza 30 de minute.

Ce echipament ai nevoie pentru acest antrenament?

1. O saltea
2. Doua greutati (Alege TU greutatea)

“It’s never too late and you’re never too old to become better !”

[/pane] [pane title=”Antrenament 49″ background_image=””]

LEGS/BOOTY


Cat dureaza acest antrenament?

Acest antrenament dureaza 30 de minute.

Ce echipament ai nevoie pentru acest antrenament?

1. O saltea
2. Doua greutati (Alege TU greutatea)

“It’s never too late and you’re never too old to become better !”

[/pane] [pane title=”Antrenament 50″ background_image=””]

CORE

Cat dureaza acest antrenament?

Acest antrenament dureaza 29 de minute.

Ce echipament ai nevoie pentru acest antrenament?

1. O saltea
2. Doua greutati ( Alege TU greutatea)

“Your desire to change must be greater than your desire to stay the same!”

[/pane] [pane title=”Antrenament 51″ background_image=””]

UPPER BODY

Cat dureaza acest antrenament?

Acest antrenament dureaza 31 de minute.

Ce echipament ai nevoie pentru acest antrenament?

1. O saltea
2. Doua greutati (Alege TU greutatea)

“No masterpiece was ever created by a lazy artist!”

[/pane] [pane title=”Antrenament 52″ background_image=””]

CARDIO

Cat dureaza acest antrenament?

Acest antrenament dureaza 30 de minute.

Ce echipament ai nevoie pentru acest antrenament?

1. O saltea
2. Doua greutati (Alege TU greutatea)

“You are braver than you believe, stronger than you seem and smarter than you think!”

[/pane] [pane title=”Antrenament 53″ background_image=””]

FESIERI

Cat dureaza acest antrenament?

Acest antrenament dureaza 32 de minute.

Ce echipament ai nevoie pentru acest antrenament?

1. O saltea
2. Doua greutati (Alege TU greutatea)
3. O banda elastica scurta

“Success comes from having dreams that are bigger than your fears!”

[/pane] [pane title=”Antrenament 54″ background_image=””]

CORE

Cat dureaza acest antrenament?

Acest antrenament dureaza 27 de minute.

Ce echipament ai nevoie pentru acest antrenament?

1. O saltea
2. Doua greutati (Alege TU greutatea)

“It’s not what you look at that matters, it/s what you see!”

[/pane] [pane title=”Antrenament 55″ background_image=””]

LEGS

Cat dureaza acest antrenament?

Acest antrenament dureaza 28 de minute.

Ce echipament ai nevoie pentru acest antrenament?

1. O saltea
2. Doua greutati (Alege TU greutatea)

“You must expect great things of yourself, before you can do them”

[/pane] [pane title=”Antrenament 56″ background_image=””]

HIIT

Cat dureaza acest antrenament?

Acest antrenament dureaza 30 de minute.

Ce echipament ai nevoie pentru acest antrenament?

1. O saltea
2. Doua greutati (Alege TU greutatea)

“We can see through others only when we can see through ourselves”

[/pane] [pane title=”Antrenament 57″ background_image=””]

Full Body

Cat dureaza acest antrenament?

Acest antrenament dureaza 31 de minute.

Ce echipament ai nevoie pentru acest antrenament?

1. O saltea
2. Doua greutati (Alege TU greutatea)

“Get up every morning and tell yourself: I can do this!”

[/pane] [pane title=”Antrenament 58″ background_image=””]

Picioare

Cat dureaza acest antrenament?

Acest antrenament dureaza 26 de minute.

Ce echipament ai nevoie pentru acest antrenament?

1. O saltea
2. Doua greutati (Alege TU greutatea)

“Success is goiung from failure to failure without losing your enthusiasm”

[/pane] [pane title=”Antrenament 59″ background_image=””]

Full Body

Cat dureaza acest antrenament?

Acest antrenament dureaza 28 de minute.

Ce echipament ai nevoie pentru acest antrenament?

1. O saltea
2. Doua greutati (Alege TU greutatea)

“You must expect great things from yourself before you can do them!”

[/pane] [pane title=”Antrenament 60″ background_image=””]

HIIT

Cat dureaza acest antrenament?

Acest antrenament dureaza 31 de minute.

Ce echipament ai nevoie pentru acest antrenament?

1. O saltea
2. Doua greutati (Alege TU greutatea)

“If they say it’s impossible, it’s impossible for them, not for you!”

[/pane] [pane title=”Antrenament 61″ background_image=””]

UPPER BODY

Cat dureaza acest antrenament?

Acest antrenament dureaza 33 de minute.

Ce echipament ai nevoie pentru acest antrenament?

1. O saltea
2. Doua greutati (Alege TU greutatea)

“You didn’t come this far to only come this far!”

[/pane] [pane title=”Antrenament 62″ background_image=””]

LEGS BOOTY

Cat dureaza acest antrenament?

Acest antrenament dureaza 34 de minute.

Ce echipament ai nevoie pentru acest antrenament?

1. O saltea
2. Doua greutati (Alege TU greutatea)

“Very little is needed to make a happy life, it’s all within yourself in your way of thinking!”

[/pane] [pane title=”Antrenament 63″ background_image=””]

CARDIO

Cat dureaza acest antrenament?

Acest antrenament dureaza 33 de minute.

Ce echipament ai nevoie pentru acest antrenament?

1. O saltea
2. Doua greutati (Alege TU greutatea)

“IF you fall, I’ll be there!”

[/pane] [pane title=”Antrenament 64″ background_image=””]

FULL BODY

Cat dureaza acest antrenament?

Acest antrenament dureaza 32 de minute.

Ce echipament ai nevoie pentru acest antrenament?

1. O saltea
2. Doua greutati (Alege TU greutatea)

“I’m not a product of my circumstances. I am a prduct of my own decicions!”

[/pane] [pane title=”Antrenament 65″ background_image=””]

HIIT

Cat dureaza acest antrenament?

Acest antrenament dureaza 33 de minute.

Ce echipament ai nevoie pentru acest antrenament?

1. O saltea
2. Doua greutati (Alege TU greutatea)

“If you fall I’ll be there!”

[/pane] [pane title=”Antrenament 66″ background_image=””]

Picioare ABS

Cat dureaza acest antrenament?

Acest antrenament dureaza 34 de minute.

Ce echipament ai nevoie pentru acest antrenament?

1. O saltea
2. Doua greutati (Alege TU greutatea)

“If you fall I’ll be there!”

[/pane] [pane title=”Antrenament 67″ background_image=””]

CORE

Cat dureaza acest antrenament?

Acest antrenament dureaza 34 de minute.

Ce echipament ai nevoie pentru acest antrenament?

1. O saltea
2. Doua greutati (Alege TU greutatea)

“If you fall I’ll be there!”

[/pane] [pane title=”Antrenament 68″ background_image=””]

CARDIO

Cat dureaza acest antrenament?

Acest antrenament dureaza 31 de minute.

Ce echipament ai nevoie pentru acest antrenament?

1. O saltea
2. Doua greutati (Alege TU greutatea)

“No masterpiece was ever created by a lazy artist!”

[/pane] [pane title=”Antrenament 69″ background_image=””]

UPPER BODY

Cat dureaza acest antrenament?

Acest antrenament dureaza 23 de minute.

Ce echipament ai nevoie pentru acest antrenament?

1. O saltea
2. Doua greutati ( Alege TU greutatea)
3. O banda elastica scurta

“When yu feel like stopping, remember why you started!”

[/pane] [pane title=”Antrenament 70″ background_image=””]

LEGS

Cat dureaza acest antrenament?

Acest antrenament dureaza 28 de minute.

Ce echipament ai nevoie pentru acest antrenament?

1. O saltea
2. Doua greutati ( Alege TU greutatea)
3. O banda elastica scurta

“No pain, no gain!”

[/pane] [pane title=”Antrenament 71″ background_image=””]

UPPER BODY

Cat dureaza acest antrenament?

Acest antrenament dureaza 29 de minute.

Ce echipament ai nevoie pentru acest antrenament?

1. O saltea
2. Doua greutati ( Alege TU greutatea)
3. O banda elastica scurta

“No pain, no gain!”

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HIIT

Cat dureaza acest antrenament?

Acest antrenament dureaza 29 de minute.

Ce echipament ai nevoie pentru acest antrenament?

1. O saltea
2. Doua greutati ( Alege TU greutatea)
3. O banda elastica scurta

“No pain, no gain!”

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