# exercicios

id: aebd3cc2-a982-4a01-994c-d6dd2abca299
nome: cod_exercicio3
intensidade: Alta
acao: Forca
fase: 3
repeticoes: 10
som: 125000,111000,97000,84000,70000,57000,43000,29000,15000,1000
updated_at: 2022-03-25 00:03:09
created_at: 2021-08-06 14:24:40
contracao:
  130000,128000,126000,116000,114000,112000,102000,100000,98000,89000,87000,85000,75000,73000,71000,62000,60000,58000,48000,46000,44000,34000,32000,30000,20000,18000,16000,6000,4000,2000

relaxar:
  129000,127000,125000,115000,113000,111000,101000,99000,97000,88000,86000,84000,74000,72000,70000,61000,59000,57000,47000,45000,43000,33000,31000,29000,19000,17000,15000,5000,3000,1000


id: 3522bc76-e64c-4f4b-864d-c604119ecb7a
nome: cod_exercicio9
intensidade: Alta
acao: Forca-Completa
fase: 9,10
contracao: 96000,78000,59000,40000,20000
relaxar: 87000,67000,48000,29000,9000
repeticoes: 5
updated_at: 2022-02-06 07:41:46
created_at: 2021-08-06 14:28:26
som:
  91000,90000,89000,88000,71000,70000,69000,68000,52000,51000,50000,49000,33000,32000,31000,30000,14000,13000,12000,11000


id: 4a9d4f49-8804-4068-ab56-ad3356b3b6d2
nome: cod_exercicio14
intensidade: Alta
acao: Forca
fase: 4
repeticoes: 10
som: 163000,145000,128000,111000,93000,76000,59000,41000,24000,7000
updated_at: 2022-03-28 18:06:05
created_at: 2021-08-13 12:36:18
contracao:
  170000,168000,166000,164000,152000,150000,148000,146000,135000,133000,131000,129000,118000,116000,114000,112000,100000,98000,96000,94000,83000,81000,79000,77000,66000,64000,62000,60000,48000,46000,44000,42000,31000,29000,27000,25000,14000,12000,10000,8000

relaxar:
  169000,167000,165000,163000,151000,149000,147000,145000,134000,132000,130000,128000,117000,115000,113000,111000,99000,97000,95000,93000,82000,80000,78000,76000,65000,63000,61000,59000,47000,45000,43000,41000,30000,28000,26000,24000,13000,11000,9000,7000


id: 6d106d52-b8c4-4bdd-9ef5-dedade8de3cd
nome: cod_exercicio15
intensidade: Alta
acao: Forca
fase: 5
repeticoes: 10
som: 195000,174000,153000,132000,111000,89000,68000,47000,26000,5000
updated_at: 2022-03-13 13:15:50
created_at: 2021-08-13 15:09:57
contracao:
  205000,203000,201000,199000,197000,184000,182000,180000,178000,176000,163000,161000,159000,157000,155000,142000,140000,138000,136000,134000,121000,119000,117000,115000,113000,99000,97000,95000,93000,91000,78000,76000,74000,72000,70000,57000,55000,53000,51000,49000,36000,34000,32000,30000,28000,15000,13000,11000,9000,7000

relaxar:
  204000,202000,200000,198000,196000,183000,181000,179000,177000,175000,162000,160000,158000,156000,154000,141000,139000,137000,135000,133000,120000,118000,116000,114000,112000,98000,96000,94000,92000,90000,77000,75000,73000,71000,69000,56000,54000,52000,50000,48000,35000,33000,31000,29000,27000,14000,12000,10000,8000,6000


id: 465ebaf3-28da-47ae-a7a2-68d29831c045
nome: cod_exercicio16
intensidade: Alta
acao: Forca
fase: 6
repeticoes: 10
som: 228000,203000,178000,153000,128000,103000,78000,52000,27000,2000
updated_at: 2022-03-24 14:01:02
created_at: 2021-08-17 14:02:51
contracao:
  239000,237000,235000,233000,231000,229000,214000,212000,210000,208000,206000,204000,189000,187000,185000,183000,181000,179000,164000,162000,160000,158000,156000,154000,139000,137000,135000,133000,131000,129000,114000,112000,110000,108000,106000,104000,89000,87000,85000,83000,81000,79000,63000,61000,59000,57000,55000,53000,38000,36000,34000,32000,30000,28000,13000,11000,9000,7000,5000,3000

relaxar:
  238000,236000,234000,232000,230000,228000,213000,211000,209000,207000,205000,203000,188000,186000,184000,182000,180000,178000,163000,161000,159000,157000,155000,153000,138000,136000,134000,132000,130000,128000,113000,111000,109000,107000,105000,103000,88000,86000,84000,82000,80000,78000,62000,60000,58000,56000,54000,52000,37000,35000,33000,31000,29000,27000,12000,10000,8000,6000,4000,2000


id: f06b0077-fd63-45f0-a168-3e9ba69e803a
nome: cod_exercicio17
intensidade: Alta
acao: Forca
fase: 7
repeticoes: 5
som: 123000,93000,64000,35000,6000
updated_at: 2022-03-19 23:23:40
created_at: 2021-08-18 13:27:02
contracao:
  136000,134000,132000,130000,128000,126000,124000,106000,104000,102000,100000,98000,96000,94000,77000,75000,73000,71000,69000,67000,65000,48000,46000,44000,42000,40000,38000,36000,19000,17000,15000,13000,11000,9000,7000

relaxar:
  135000,133000,131000,129000,127000,125000,123000,105000,103000,101000,99000,97000,95000,93000,76000,74000,72000,70000,68000,66000,64000,47000,45000,43000,41000,39000,37000,35000,18000,16000,14000,12000,10000,8000,6000


id: e30c08f8-9c0f-4b01-8741-51721123d1bb
nome: cod_exercicio18
intensidade: Alta
acao: Forca
fase: 8
repeticoes: 5
som: 140000,107000,74000,41000,8000
updated_at: 2022-03-19 23:34:58
created_at: 2021-08-18 15:01:52
contracao:
  155000,153000,151000,149000,147000,145000,143000,141000,122000,120000,118000,116000,114000,112000,110000,108000,89000,87000,85000,83000,81000,79000,77000,75000,56000,54000,52000,50000,48000,46000,44000,42000,23000,21000,19000,17000,15000,13000,11000,9000

relaxar:
  154000,152000,150000,148000,146000,144000,142000,140000,121000,119000,117000,115000,113000,111000,109000,107000,88000,86000,84000,82000,80000,78000,76000,74000,55000,53000,51000,49000,47000,45000,43000,41000,22000,20000,18000,16000,14000,12000,10000,8000


id: 8105df5d-8121-4752-b8fd-502abd2ce9fb
nome: cod_exercicio19
intensidade: Alta
acao: Forca
fase: 9
repeticoes: 5
som: 158000,121000,84000,47000,10000
updated_at: 2022-01-23 23:56:21
created_at: 2021-08-18 18:48:50
contracao:
  175000,173000,171000,169000,167000,165000,163000,161000,159000,138000,136000,134000,132000,130000,128000,126000,124000,122000,101000,99000,97000,95000,93000,91000,89000,87000,85000,64000,62000,60000,58000,56000,54000,52000,50000,48000,27000,25000,23000,21000,19000,17000,15000,13000,11000

relaxar:
  174000,172000,170000,168000,166000,164000,162000,160000,158000,137000,135000,133000,131000,129000,127000,125000,123000,121000,100000,98000,96000,94000,92000,90000,88000,86000,84000,63000,61000,59000,57000,55000,53000,51000,49000,47000,26000,24000,22000,20000,18000,16000,14000,12000,10000


id: 2317352f-92b8-4d79-8416-a5b82943918b
nome: cod_exercicio20
intensidade: Alta
acao: Forca
fase: 10
repeticoes: 5
som: 176000,135000,93000,52000,11000
updated_at: 2022-03-19 23:52:01
created_at: 2021-08-18 19:18:24
contracao:
  195000,193000,191000,189000,187000,185000,183000,181000,179000,177000,154000,152000,150000,148000,146000,144000,142000,140000,138000,136000,112000,110000,108000,106000,104000,102000,100000,98000,96000,94000,71000,69000,67000,65000,63000,61000,59000,57000,55000,53000,30000,28000,26000,24000,22000,20000,18000,16000,14000,12000

relaxar:
  194000,192000,190000,188000,186000,184000,182000,180000,178000,176000,153000,151000,149000,147000,145000,143000,141000,139000,137000,135000,111000,109000,107000,105000,103000,101000,99000,97000,95000,93000,70000,68000,66000,64000,62000,60000,58000,56000,54000,52000,29000,27000,25000,23000,21000,19000,17000,15000,13000,11000


# exerciciosurgentes

id: 1603202c-65d0-4156-aa1f-4fe9296b1ba6
nome: cod_exercicio1
intensidade: Baixa
acao: Forca
fase: 1,2,3
repeticoes: 10
som: 124000,110000,97000,83000,70000,56000,43000,29000,16000,2000
updated_at: 2022-04-26 12:14:16
created_at: 2021-08-25 12:06:19
contracao:
  130000,128000,126000,117000,115000,113000,104000,102000,100000,91000,89000,87000,77000,75000,73000,64000,62000,60000,51000,49000,47000,37000,35000,33000,24000,22000,20000,11000,9000,7000

relaxar:
  129000,127000,125000,116000,114000,112000,103000,101000,99000,90000,88000,86000,76000,74000,72000,63000,61000,59000,50000,48000,46000,36000,34000,32000,23000,21000,19000,10000,8000,6000


id: eaf7e751-6f84-4e7c-9231-f91cde8cf154
nome: cod_exercicio17
intensidade: Media
acao: Forca
fase: 10
repeticoes: 2
som: 51000,11000
updated_at: 2022-02-23 02:59:12
created_at: 2021-08-25 12:40:46
contracao:
  70000,68000,66000,64000,62000,60000,58000,56000,54000,52000,30000,28000,26000,24000,22000,20000,18000,16000,14000,12000

relaxar:
  69000,67000,65000,63000,61000,59000,57000,55000,53000,51000,29000,27000,25000,23000,21000,19000,17000,15000,13000,11000


