Faiga Faʻavae Aʻoaʻoga Faʻapitoa mo Aʻoga

O se faʻataʻitaʻiga lea o le a saunia ai oe mo faigata o aʻoaʻoga faʻapitoa ma fesoasoani ia te oe ia maua le tele o mea.

Faiga Faʻavae Taualoa a le Ea Faʻatonu Ua fautuaina e le aufaigaluega ia e galue pe tusa o le 3-5 taimi i le vaiaso, ma ia le itiiti ifo ma le ono vaiaso aʻo lumanaʻi aʻoaʻoga a le militeri .

Manatua: mo lou soifua maloloina ma le saogalemu, matou te fautua atu e te feutagai ma lau fomaʻi aʻo leʻi amataina soʻo se faiga faʻamalosi faaletino .

Vaiaso 1

Faauma mea nei i le tasi vasega 3-5 taimi i le vaiaso:

• 5-minute alu / mafanafana
• 2-minute set-up / push-up intervalles
• 5-minute savali
• 1-minute jog
• 5-minute savali
• 1-minute jog
• 3-5 minute savavali
• 2-minute faʻalautele

Vaiaso 2

Faauma mea nei i le tasi vasega 3-5 taimi i le vaiaso:

• 5-minute alu / mafanafana
• 2-minute set-up / push-up intervalles
• 5-minute savali
• 3-minute jog
• 5-minute savali
• 3-minute jog
• 3-5 minute savavali
• 2-minute faʻalautele

Vaiaso 3

Faauma mea nei i le tasi vasega 3-5 taimi i le vaiaso:

• 5-minute alu / mafanafana
• 2-minute set-up / push-up intervalles
• 4-minute savali
• 5-minute jog
• 4-minute savali
• 5-minute jog
• 3-5 minute savavali
• 2-minute faʻalautele

Vaiaso 4

Faauma mea nei i le tasi vasega 3-5 taimi i le vaiaso:

• 5-minute alu / mafanafana
• 4-minute set-up / push-up intervalles
• 4-minute savali
• 5-minute jog
• 4-minute savali
• 5-minute jog
• 3-5 minute savavali
• 2-minute faʻalautele

Vaiaso 5

Faauma mea nei i le tasi vasega 3-5 taimi i le vaiaso:

• 5-minute alu / mafanafana
• 4-minute set-up / push-up intervalles

• 4-minute savali
• 6-minute jog
• 4-minute savali
• 6-minute jog
• 3-5 minute savavali
• 2-minute faʻalautele

Vaiaso 6

Faauma mea nei i le tasi vasega 3-5 taimi i le vaiaso:

• 5-minute alu / mafanafana
• 4-minute set-up / push-up intervalles
• 4-minute savali
• 7-minute jog
• 4-minute savali
• 7-minute jog
• 3-5 minute savavali
• 2-minute faʻalautele

Vaiaso 7

Faauma mea nei i le tasi vasega 3-5 taimi i le vaiaso:

• 5-minute alu / mafanafana
• 6-minute nofo-up / push-up intervalles
• 4-minute savali
• 8-minute jog
• 4-minute savali
• 8-minute jog
• 3-5 minute savavali
• 2-minute faʻalautele

Vaiaso 8

Faauma mea nei i le tasi vasega 3-5 taimi i le vaiaso:

• 5-minute alu / mafanafana
• 6-minute nofo-up / push-up intervalles
• 4-minute savali
• 9-minute jog
• 4-minute savali
• 9-minute jog
• 3-5 minute savavali
• 2-minute faʻalautele

Vaiaso 9

Faauma mea nei i le tasi vasega 3-5 taimi i le vaiaso:

• 5-minute alu / mafanafana
• 4-minute set-up / push-up intervalles
• 4-minute savali
• 13-minute lele
• 3-5 minute savavali
• 2-minute faʻalautele

Vaiaso 10

Faauma mea nei i le tasi vasega 3-5 taimi i le vaiaso:

• 5-minute alu / mafanafana
• 4-minute set-up / push-up intervalles
• 4-minute savali
• 15 minute
• 3-5 minute savavali
• 2-minute faʻalautele

Vaiaso 11

Faauma mea nei i le tasi vasega 3-5 taimi i le vaiaso:

• 5-minute alu / mafanafana
• 2-minute set-up / push-up intervalles
• 4-minute savali
• 17 minute
• 3-5 minute savavali
• 2-minute faʻalautele

Vaiaso 12

Faauma mea nei i le tasi vasega 3-5 taimi i le vaiaso:

• 5-minute alu / mafanafana
• 2-minute set-up / push-up intervalles
• 1-minute savali
• 17 minute
• 3-5 minute savavali
• 2-minute faʻalautele

Vaiaso 13

Faauma mea nei i le tasi vasega 3-5 taimi i le vaiaso:

• 5 minute alu / mafanafana
• 2 minute nofo-up / push-up intervalles
• 2 minute savali
• 2 minute jog
• 17 minute lele
• 3-5 minute savavali

• 2 minute alu

Vaiaso 14

Faauma mea nei i le tasi vasega 3-5 taimi i le vaiaso:

• 5 minute alu / mafanafana
• 2 minute nofo-up / push-up intervalles
• 3 minute jog
• 17 minute lele
• 3-5 minute savavali
• 2 minute alu

Luga o Faamatalaga mai le faaaloaloga a le United Air Force