ꯀꯝꯃꯔꯁꯤꯑꯦꯜ ꯐꯣꯜꯗꯦꯕꯜ ꯑꯦꯌꯔ ꯔꯣꯋꯤꯡ ꯃꯦꯁꯤꯟ ꯍꯦꯚꯤ-ꯗ꯭ꯌꯨꯇꯤ ꯖꯤꯝ ꯔꯣꯋꯔ

ꯀꯝꯃꯔꯁꯤꯑꯦꯜ-ꯒ꯭ꯔꯦꯗ ꯐꯣꯜꯗ ꯇꯧꯕꯥ ꯌꯥꯕꯥ ꯔꯣꯋꯔ ꯑꯃꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯑꯅꯃꯦꯠ ꯄꯔꯐꯣꯃꯦꯟꯁ ꯄꯤꯕꯥ꯫

ꯖꯤꯝ ꯃꯄꯨꯁꯤꯡ, ꯏꯛꯕꯤꯄꯃꯦꯟꯇ ꯗꯤꯁ꯭ꯠꯔꯤꯕ꯭ꯌꯨꯇꯔꯁꯤꯡ, ꯑꯃꯁꯨꯡ ꯐꯤꯠꯅꯦꯁ ꯕ꯭ꯔꯥꯟꯗꯁꯤꯡꯒꯤ ꯑꯣꯏꯅꯗꯤ ꯇꯦꯛꯇ ꯀꯥꯌꯗꯕꯥ, ꯑꯋꯥꯡꯕꯥ ꯊꯥꯛꯀꯤ, ꯑꯃꯁꯨꯡ ꯁ꯭ꯄꯦꯁ ꯏꯐꯤꯁꯤꯌꯦꯟꯇ ꯑꯣꯏꯕꯥ ꯈꯨꯠꯂꯥꯌꯁꯤꯡ ꯄꯤꯕꯥ ꯑꯁꯤ ꯃꯥꯌ ꯄꯥꯀꯄꯒꯤ ꯃꯔꯨ ꯑꯣꯏꯕꯥ ꯃꯆꯥꯛ ꯑꯃꯅꯤ꯫ XYSFITNESS , ꯂꯨꯆꯤꯡꯕꯥ ꯑꯃꯥ꯫ ꯐꯤꯠꯅꯦꯁ ꯏꯛꯕꯤꯄꯃꯦꯟꯇ ꯃꯦꯟꯌꯨꯐꯦꯀꯆꯔꯔ , ꯀꯝꯃꯔꯁꯤꯑꯦꯜ ꯐꯣꯜꯗꯦꯕꯜ ꯑꯦꯌꯔ ꯔꯣꯋꯤꯡ ꯃꯦꯁꯤꯟ ꯑꯁꯤ ꯄꯨꯊꯣꯛꯂꯤ-ꯑꯗꯣꯃꯒꯤ ꯀ꯭ꯂꯥꯏꯟꯇꯁꯤꯡꯒꯤ ꯗꯤꯃꯥꯟꯗꯁꯤꯡ ꯑꯗꯨ ꯐꯪꯍꯟꯅꯕꯥ ꯁꯥꯕꯥ, ꯑꯆꯦꯠꯄꯥ ꯀꯟꯁꯠꯔꯛꯁꯟ ꯑꯃꯁꯨꯡ ꯏꯟꯇꯦꯂꯤꯖꯦꯟꯇ ꯗꯤꯖꯥꯏꯅꯒꯤ ꯃꯄꯨꯡ ꯐꯥꯕꯥ ꯕ꯭ꯂꯦꯟꯗ ꯑꯃꯅꯤ꯫ ꯆꯥꯏꯅꯥꯗꯒꯤ

ꯗ꯭ꯌꯨꯔꯦꯕꯤꯂꯤꯇꯤ ꯑꯃꯁꯨꯡ ꯄꯤꯛ ꯄꯔꯐꯣꯃꯦꯟꯁꯀꯤꯗꯃꯛ ꯏꯟꯖꯤꯅꯤꯌꯔ ꯇꯧꯈꯤ꯫

ꯑꯩꯈꯣꯌ ꯑꯁꯤ ꯂꯦꯡꯗꯕꯥ ꯈꯨꯠꯂꯥꯌꯁꯤꯡꯒꯤ ꯃꯊꯧ ꯇꯥꯕꯥ ꯑꯗꯨ ꯈꯉꯕꯥ ꯐꯦꯛꯇꯔꯤ ꯑꯃꯅꯤ꯫ ꯃꯁꯤꯒꯤ ꯑꯦꯌꯔ ꯔꯣꯋꯔ ꯑꯁꯤ ꯀꯝꯃꯔꯁꯤꯑꯦꯜ ꯁꯦꯇꯤꯡ ꯑꯃꯍꯦꯛꯇꯗꯥ ꯂꯦꯞꯇꯅꯥ, ꯍꯥꯏ-ꯏꯟꯇꯦꯟꯁꯤꯇꯤ ꯁꯤꯖꯤꯟꯅꯕꯥ ꯌꯥꯕꯥ ꯃꯑꯣꯡꯗꯥ ꯁꯦꯃꯈꯤꯕꯅꯤ꯫

• ꯍꯦꯚꯤ-ꯗ꯭ꯌꯨꯇꯤ ꯀꯟꯁꯠꯔꯛꯁꯟ: ꯑꯈꯟꯅꯕꯥ ꯃꯦꯛꯁꯤꯃꯝ ꯌꯨꯖꯔ ꯀꯦꯄꯥꯁꯤꯇꯤ ꯲꯳꯰ꯀꯦ.ꯖꯤ.ꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯔꯣꯋꯔ ꯑꯁꯤ ꯁꯥꯟꯅꯔꯣꯏ ꯈꯨꯗꯤꯡꯃꯛꯀꯤꯗꯃꯛ ꯁꯥꯕꯅꯤ꯫ ꯑꯁꯦꯡꯕꯥ ꯁ꯭ꯇꯤꯂꯒꯤ ꯁ꯭ꯂꯥꯏꯗꯤꯡ ꯔꯦꯜ ꯑꯃꯁꯨꯡ ꯑꯆꯦꯠꯄꯥ ꯁ꯭ꯇꯤꯜ ꯄꯨꯂꯤꯡ ꯆꯦꯟ ꯑꯁꯤꯅꯥ ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯅꯦꯝꯕꯥ ꯃꯦꯟꯇꯤꯅꯦꯟꯁꯀꯥ ꯂꯣꯌꯅꯅꯥ ꯌꯥꯝꯅꯥ ꯊꯨꯅꯥ, ꯅꯤꯡꯊꯤꯖꯅꯥ ꯑꯃꯁꯨꯡ ꯊꯥꯖꯕꯥ ꯌꯥꯗꯕꯥ ꯃꯑꯣꯡꯗꯥ ꯇꯦꯛꯇ ꯀꯥꯌꯗꯕꯥ ꯔꯣꯋꯤꯡ ꯑꯦꯛꯁꯄꯔꯤꯌꯦꯟꯁ ꯑꯃꯥ ꯁꯣꯏꯗꯅꯥ ꯐꯪꯍꯜꯂꯤ꯫

• ꯗꯥꯏꯅꯥꯃꯤꯛ ꯑꯦꯌꯔ ꯔꯦꯁꯤꯁ꯭ꯇꯦꯟꯁ ꯁꯤꯁ꯭ꯇꯦꯝ: ꯂꯦꯚꯦꯜ ꯱꯰ꯒꯤ ꯑꯦꯗꯖꯁ꯭ꯇꯦꯕꯜ ꯑꯦꯌꯔ ꯔꯦꯁꯤꯁ꯭ꯇꯦꯟꯁ ꯁꯤꯁ꯭ꯇꯦꯝ ꯑꯁꯤꯅꯥ ꯐꯤꯠꯅꯦꯁꯀꯤ ꯊꯥꯛ ꯈꯨꯗꯤꯡꯃꯛꯀꯤ ꯌꯨꯖꯔꯁꯤꯡꯒꯤꯗꯃꯛꯇꯥ ꯔꯦꯁ꯭ꯄꯣꯟꯁꯤꯕꯜ ꯋꯥꯔꯀꯑꯥꯎꯠ ꯑꯃꯥ ꯄꯤꯔꯤ꯫ ꯔꯦꯁꯤꯁ꯭ꯇꯦꯟꯁ ꯑꯁꯤ ꯃꯍꯧꯁꯥꯅꯥ ꯌꯨꯖꯔꯅꯥ ꯍꯣꯠꯅꯕꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯍꯦꯅꯒꯠꯂꯀꯏ, ꯃꯁꯤꯅꯥ ꯂꯥꯏꯠ ꯀꯥꯔꯗꯤꯑꯣ (ꯒꯤꯌꯥꯔ 0-3)ꯗꯒꯤ ꯍꯧꯔꯒꯥ ꯏꯟꯇꯦꯟꯁꯤꯚ HIIT ꯁꯦꯁꯅꯁꯤꯡ (ꯒꯤꯌꯥꯔ 8-10) ꯐꯥꯎꯕꯒꯤ ꯃꯅꯨꯡꯗꯥ ꯌꯥꯝꯅꯥ ꯐꯩ꯫

• ꯁ꯭ꯃꯥꯔꯠ, ꯁ꯭ꯄꯦꯁ-ꯁꯦꯚꯤꯡ ꯗꯤꯖꯥꯏꯟ: ꯁꯦꯀꯦꯟꯗ ꯑꯃꯒꯤ ꯑꯈꯟꯅꯕꯥ ꯐꯣꯜꯗꯤꯡ ꯃꯦꯀꯥꯅꯤꯖꯝ ꯑꯃꯥ ꯌꯥꯑꯣꯕꯥ, ꯔꯣꯋꯔ ꯑꯁꯤ ꯐꯖꯅꯥ ꯐꯣꯜꯗ ꯇꯧꯕꯥ ꯑꯃꯁꯨꯡ ꯊꯝꯕꯥ ꯌꯥꯏ, ꯃꯁꯤꯅꯥ ꯑꯇꯣꯞꯄꯥ ꯊꯕꯛ ꯊꯧꯔꯃꯁꯤꯡꯒꯤꯗꯃꯛꯇꯥ ꯃꯃꯜ ꯌꯥꯝꯂꯕꯥ ꯐ꯭ꯂꯣꯔ ꯁ꯭ꯄꯦꯁ ꯐ꯭ꯔꯤ ꯑꯣꯏꯍꯜꯂꯤ꯫ ꯃꯁꯤ ꯃꯈꯣꯌꯒꯤ ꯂꯦꯑꯥꯎꯠ ꯃꯦꯛꯁꯤꯃꯥꯏꯖ ꯇꯧꯅꯕꯥ ꯌꯦꯡꯂꯤꯕꯥ ꯃꯜꯇꯤ-ꯄꯔꯄꯣꯖ ꯁ꯭ꯇꯨꯗꯤꯑꯣꯁꯤꯡ ꯑꯃꯁꯨꯡ ꯖꯤꯃꯁꯤꯡꯒꯤꯗꯃꯛꯇꯥ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏꯕꯥ ꯀꯥꯟꯅꯕꯥ ꯑꯃꯅꯤ꯫

ꯆꯥꯏꯅꯥꯗꯥ ꯑꯗꯣꯃꯒꯤ ꯊꯥꯖꯕꯥ ꯌꯥꯕꯥ ꯐꯤꯠꯅꯦꯁ ꯏꯛꯕꯤꯄꯃꯦꯟꯇ ꯍꯣꯂꯁꯦꯂꯔ꯫

XYSFITNESS ꯒꯥ ꯄꯥꯔꯇꯅꯔꯁꯤꯞ ꯇꯧꯕꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯕꯤꯖꯤꯅꯦꯁꯇꯥ ꯍꯀꯊꯦꯡꯅꯅꯥ ꯀꯝꯄꯤꯇꯤꯇꯤꯕ ꯑꯦꯗꯚꯥꯟꯇꯦꯖ ꯑꯃꯥ ꯄꯤꯔꯤ꯫ ꯍꯣꯂꯁꯦꯂꯔꯁꯤꯡ, ꯗꯤꯁ꯭ꯠꯔꯤꯕ꯭ꯌꯨꯇꯔꯁꯤꯡ, ꯑꯃꯁꯨꯡ ꯕ꯭ꯔꯥꯟꯗ ꯑꯣꯅꯔꯁꯤꯡꯅꯥ ꯃꯊꯧ ꯇꯥꯕꯥ ꯁꯄꯣꯔꯠ ꯑꯃꯁꯨꯡ ꯚꯦꯜꯌꯨ ꯑꯗꯨ ꯑꯩꯈꯣꯌꯅꯥ ꯄꯤꯔꯤ꯫

• ꯃꯄꯨꯡ ꯑꯣꯏꯕꯥ ꯑꯣ.ꯏ.ꯑꯦꯝ /ꯑꯣ.ꯗꯤ.ꯑꯦꯝ. . ꯑꯗꯣꯃꯒꯤ ꯃꯦꯟꯌꯨꯐꯦꯀꯆꯔꯤꯡ ꯄꯥꯔꯇꯅꯔ ꯑꯣꯏꯅꯥ ꯑꯩꯈꯣꯌꯅꯥ ꯑꯗꯣꯃꯗꯥ ꯀꯩꯊꯦꯂꯗꯥ ꯃꯁꯛ ꯊꯣꯀꯄꯥ ꯄꯣꯠꯊꯣꯛ ꯑꯃꯥ ꯁꯦꯃꯒꯠꯄꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ꯫

• ꯐꯦꯛꯇꯔꯤ-ꯗꯥꯏꯔꯦꯛꯇ ꯍꯣꯂꯁꯦꯜ ꯄ꯭ꯔꯥꯏꯁ: ꯆꯥꯏꯅꯥꯗꯥ ꯂꯩꯕꯥ ꯑꯩꯈꯣꯌꯒꯤ ꯐꯦꯛꯇꯔꯤꯗꯒꯤ ꯍꯀꯊꯦꯡꯅꯅꯥ ꯁꯣꯔꯁ ꯇꯧꯗꯨꯅꯥ, ꯅꯍꯥꯛꯅꯥ ꯏꯟꯇꯔꯃꯦꯗꯤꯑꯦꯔꯤꯁꯤꯡꯕꯨ ꯕꯥꯏꯄꯥꯁ ꯇꯧꯏ꯫ ꯃꯁꯤꯅꯥ ꯁꯦꯟꯗꯣꯡ ꯂꯩꯕꯥ ꯑꯃꯁꯨꯡ ꯌꯥꯝꯅꯥ ꯀꯝꯄꯤꯇꯤꯇꯤꯕ ꯑꯣꯏꯕꯥ ꯃꯃꯂꯒꯤ ꯒꯔꯦꯟꯇꯤ ꯄꯤꯔꯤ, ꯃꯁꯤꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯄ꯭ꯔꯣꯐꯤꯠ ꯃꯥꯔꯖꯤꯟ ꯃꯦꯛꯁꯤꯃꯥꯏꯖ ꯇꯧꯏ꯫

• ꯊꯥꯖꯕꯥ ꯌꯥꯕꯥ ꯁꯞꯂꯥꯏꯌꯔ & ꯀ꯭ꯕꯥꯂꯤꯇꯤ ꯒ꯭ꯌꯥꯔꯦꯟꯇꯤ: ꯑꯦꯛꯁꯄꯔꯤꯌꯦꯟꯁ ꯂꯩꯕꯥ ꯆꯥꯏꯅꯥ ꯐꯤꯠꯅꯦꯁ ꯏꯛꯕꯤꯄꯃꯦꯟꯇ ꯁꯞꯂꯥꯏꯌꯔ ꯑꯃꯥ ꯑꯣꯏꯅꯥ ꯑꯩꯈꯣꯌꯅꯥ ꯃꯦꯁꯤꯟ ꯈꯨꯗꯤꯡꯃꯛꯇꯥ ꯑꯀꯅꯕꯥ ꯀ꯭ꯕꯥꯂꯤꯇꯤ ꯀꯟꯠꯔꯣꯜ ꯆꯠꯅꯍꯜꯂꯤ꯫ ꯑꯗꯣꯝꯅꯥ ꯑꯗꯣꯃꯒꯤ ꯀꯁ꯭ꯇꯃꯔꯁꯤꯡꯗꯥ ꯊꯥꯖꯕꯥ ꯌꯥꯕꯥ, ꯁꯥꯐꯕꯥ ꯑꯃꯁꯨꯡ ꯏꯟꯇꯔꯅꯦꯁ꯭ꯅꯦꯜ ꯁ꯭ꯇꯦꯟꯗꯔꯗꯇꯥ ꯁꯥꯕꯥ ꯈꯨꯠꯂꯥꯌꯁꯤꯡ ꯊꯥꯖꯕꯥ ꯌꯥꯅꯥ ꯁꯞꯂꯥꯏ ꯇꯧꯕꯥ ꯌꯥꯒꯅꯤ꯫

ꯑꯦꯛꯁꯄꯤꯔꯤꯑꯦꯟꯁ ꯍꯦꯅꯒꯠꯍꯟꯅꯕꯒꯤꯗꯃꯛ ꯌꯨꯖꯔꯗꯥ ꯃꯤꯠꯌꯦꯡ ꯊꯝꯕꯥ ꯐꯤꯆꯔꯁꯤꯡ꯫

• ꯁꯦꯡꯕꯥ ꯑꯦꯜ.ꯁꯤ.ꯗꯤ. ꯃꯌꯦꯛ

• ꯅꯨꯡꯉꯥꯏꯕꯥ & ꯑꯦꯗꯖꯁ꯭ꯇꯦꯕꯤꯂꯤꯇꯤ: ꯑꯦꯔꯒꯣꯅꯣꯃꯤꯛ ꯳ꯗꯤ ꯇꯔꯨ ꯇꯅꯥꯅꯕꯥ ꯔꯕ꯭ꯕꯔ ꯁꯤꯠ ꯑꯁꯤꯅꯥ ꯁꯥꯡꯂꯕꯥ ꯁꯦꯁꯅꯁꯤꯡꯒꯤ ꯃꯅꯨꯡꯗꯥ ꯅꯨꯡꯉꯥꯏꯕꯥ ꯄꯤꯔꯤ, ꯑꯗꯨꯒꯥ ꯑꯦꯗꯖꯁ꯭ꯇꯦꯕꯜ ꯐꯨꯠ ꯄꯦꯗꯁꯤꯡꯅꯥ ꯌꯨꯖꯔ ꯈꯨꯗꯤꯡꯃꯛꯀꯤꯗꯃꯛ ꯁꯦꯛꯌꯨꯔ ꯑꯃꯁꯨꯡ ꯃꯑꯣꯡ ꯆꯨꯝꯅꯥ ꯐꯤꯠ ꯑꯣꯏꯕꯥ ꯉꯃꯍꯜꯂꯤ꯫

ꯄ꯭ꯔꯗꯛꯇ ꯁ꯭ꯄꯦꯁꯤꯐꯤꯀꯦꯁꯅꯁꯤꯡ

ꯄꯔꯁꯣꯅꯦꯂꯥꯏꯖ ꯇꯧꯔꯕꯥ ꯀꯣꯠ ꯑꯃꯒꯤꯗꯃꯛ ꯉꯁꯤ XYSFITNESS ꯒꯥ ꯄꯥꯎ ꯐꯥꯑꯣꯅꯕꯤꯌꯨ ꯑꯃꯁꯨꯡ ꯄ꯭ꯔꯤꯃꯤꯌꯔ ꯑꯃꯒꯤ ꯃꯒꯨꯟ, ꯚꯦꯜꯌꯨ ꯑꯃꯁꯨꯡ ꯄꯥꯔꯇꯅꯔꯁꯤꯞ ꯑꯗꯨ ꯈꯉꯕꯤꯌꯨ꯫ ꯐꯤꯠꯅꯦꯁ ꯏꯛꯕꯤꯄꯃꯦꯟꯇ ꯃꯦꯟꯌꯨꯐꯦꯀꯆꯔꯔ ꯇꯧꯕꯥ꯫.