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  • Latihan Rejam Lembing

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    AinBalqis
    105 views3 pages
    The document outlines a workout routine consisting of 7 exercises - push ups, crunches, squats, burpees, side planks, lunges, and cooling down. The routine is divided into 3 sets with 5 minutes of rest between each set. Each exercise is performed for a specified number of repetitions or duration of time. The entire routine is designed to be completed over 1 day.

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    sukan lembing

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    latihan rejam lembing

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    The document outlines a workout routine consisting of 7 exercises - push ups, crunches, squats, burpees, side planks, lunges, and cooling down. The routine is divided into 3 sets with 5 minutes of rest between each set. Each exercise is performed for a specified number of repetitions or duration of time. The entire routine is designed to be completed over 1 day.

    Copyright:

    © All Rights Reserved
    Download as DOC, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    105 views3 pages

    Latihan Rejam Lembing

    Uploaded by

    AinBalqis
    The document outlines a workout routine consisting of 7 exercises - push ups, crunches, squats, burpees, side planks, lunges, and cooling down. The routine is divided into 3 sets with 5 minutes of rest between each set. Each exercise is performed for a specified number of repetitions or duration of time. The entire routine is designed to be completed over 1 day.

    Copyright:

    © All Rights Reserved
    Download as DOC, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 3

    WORKOUT (CUTI)

    WORKOUT (CUTI)

    1. Push up (20-50 kali)


    2. Crunches (1-2 minit)
    3. Squat (motor) - (1-2 minit)
    4. Burpee (monyet / Lompat bintang (2050 kali)
    5. Side Plank - (1-2 minit) - kiri/ kanan
    6. Lunges ( 50 kali, 25 kiri 25 kanan)
    7. Coolingdown
    - (1 hari 3 set)
    - masa rehat setiap set 5 minit

    1. Push up (20-50 kali)


    2. Crunches (1-2 minit)
    3. Squat (motor) - (1-2 minit)
    4. Burpee (monyet / Lompat bintang (2050 kali)
    5. Side Plank - (1-2 minit) - kiri/ kanan
    6. Lunges ( 50 kali, 25 kiri 25 kanan)
    7. Coolingdown
    - (1 hari 3 set)
    - masa rehat setiap set 5 minit

    WORKOUT (CUTI)

    WORKOUT (CUTI)

    1. Push up (20-50 kali)


    2. Crunches (1-2 minit)
    3. Squat (motor) - (1-2 minit)
    4. Burpee (monyet / Lompat bintang (2050 kali)
    5. Side Plank - (1-2 minit) - kiri/ kanan
    6. Lunges ( 50 kali, 25 kiri 25 kanan)
    7. Coolingdown
    - (1 hari 3 set)
    - masa rehat setiap set 5 minit

    1. Push up (20-50 kali)


    2. Crunches (1-2 minit)
    3. Squat (motor) - (1-2 minit)
    4. Burpee (monyet / Lompat bintang (2050 kali)
    5. Side Plank - (1-2 minit) - kiri/ kanan
    6. Lunges ( 50 kali, 25 kiri 25 kanan)
    7. Coolingdown
    - (1 hari 3 set)
    - masa rehat setiap set 5 minit

    WORKOUT (CUTI)

    WORKOUT (CUTI)

    1. Push up (20-50 kali)


    2. Crunches (1-2 minit)
    3. Squat (motor) - (1-2 minit)
    4. Burpee (monyet / Lompat bintang (2050 kali)
    5. Side Plank - (1-2 minit) - kiri/ kanan
    6. Lunges ( 50 kali, 25 kiri 25 kanan)
    7. Coolingdown
    - (1 hari 3 set)
    - masa rehat setiap set 5 minit

    1. Push up (20-50 kali)


    2. Crunches (1-2 minit)
    3. Squat (motor) - (1-2 minit)
    4. Burpee (monyet / Lompat bintang (2050 kali)
    5. Side Plank - (1-2 minit) - kiri/ kanan
    6. Lunges ( 50 kali, 25 kiri 25 kanan)
    7. Coolingdown
    - (1 hari 3 set)
    - masa rehat setiap set 5 minit

    WORKOUT (CUTI)

    WORKOUT (CUTI)

    1. Push up (20-50 kali)


    2. Crunches (1-2 minit)
    3. Squat (motor) - (1-2 minit)
    4. Burpee (monyet / Lompat bintang (2050 kali)
    5. Side Plank - (1-2 minit) - kiri/ kanan
    6. Lunges ( 50 kali, 25 kiri 25 kanan)
    7. Coolingdown
    - (1 hari 3 set)
    - masa rehat setiap set 5 minit

    1. Push up (20-50 kali)


    2. Crunches (1-2 minit)
    3. Squat (motor) - (1-2 minit)
    4. Burpee (monyet / Lompat bintang (2050 kali)
    5. Side Plank - (1-2 minit) - kiri/ kanan
    6. Lunges ( 50 kali, 25 kiri 25 kanan)
    7. Coolingdown
    - (1 hari 3 set)
    - masa rehat setiap set 5 minit

    WORKOUT (CUTI)

    WORKOUT (CUTI)

    1. Push up (20-50 kali)


    8. Crunches (1-2 minit)
    9. Squat (motor) - (1-2 minit)
    10. Burpee (monyet / Lompat bintang
    (20-50 kali)
    11. Side Plank - (1-2 minit) - kiri/ kanan
    12. Lunges ( 50 kali, 25 kiri 25 kanan)
    13. Coolingdown
    - (1 hari 3 set)
    - masa rehat setiap set 5 minit

    1. Push up (20-50 kali)


    14. Crunches (1-2 minit)
    15. Squat (motor) - (1-2 minit)
    16. Burpee (monyet / Lompat bintang
    (20-50 kali)
    17. Side Plank - (1-2 minit) - kiri/ kanan
    18. Lunges ( 50 kali, 25 kiri 25 kanan)
    19. Coolingdown
    - (1 hari 3 set)
    - masa rehat setiap set 5 minit

    WORKOUT (CUTI)

    WORKOUT (CUTI)

    20. Push up (20-50 kali)


    21. Crunches (1-2 minit)
    22. Squat (motor) - (1-2 minit)
    23. Burpee (monyet / Lompat bintang
    (20-50 kali)
    24. Side Plank - (1-2 minit) - kiri/ kanan
    25. Lunges ( 50 kali, 25 kiri 25 kanan)
    26. Coolingdown
    - (1 hari 3 set)
    - masa rehat setiap set 5 minit

    27. Push up (20-50 kali)


    28. Crunches (1-2 minit)
    29. Squat (motor) - (1-2 minit)
    30. Burpee (monyet / Lompat bintang
    (20-50 kali)
    31. Side Plank - (1-2 minit) - kiri/ kanan
    32. Lunges ( 50 kali, 25 kiri 25 kanan)
    33. Coolingdown
    - (1 hari 3 set)
    - masa rehat setiap set 5 minit

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