DAILY EXERCISE

1. MINGGU
15 SIT UP
5 CRUNCHES
5 LEG UP
10 PLANK
15 PUSH UP
5 PULL UP
15 SQUAT

2. SENIN
20 SIT UP
8 CRUNCHES
8 LEG UP
12 PLANK
20 PUSH UP
8 PULL UP
20 SQUAT

5. KAMIS
30 SIT UP
12
CRUNCHES
12 LEG UP
20 PLANK
30 PUSH UP
12 PULL

6. JUMAT
35 SIT UP
15
CRUNCHES
15 LEG UP
25 PLANK
35 PUSH UP
15 PULL UP
35 SQUAT

UP
30 SQUAT
9. SENIN
45 SIT UP
30
CRUNCHES
30 LEG UP
32 PLANK
45 PUSH UP
20 PULL UP
45 SQUAT
13. JUMAT
60 SIT UP
75
CRUNCHES
30 LEG UP
50 PLANK
50 PUSH UP
20 PULL UP
50
SQUAT

10. SELASA
50 SIT UP
50
CRUNCHES
30 LEG UP
35 PLANK
50 PUSH UP
20 PULL UP
50 SQUAT
14. SABTU
65 SIT UP
78
CRUNCHES
30 LEG UP
65 PLANK
65 PUSH UP
20 PULL UP
50 SQUAT

3. SELASA
25 SIT UP
10
CRUNCHES
10 LEG UP
15 PLANK
25 PUSH UP
10 PULL UP
25 SQUAT
7. SABTU
40 SIT UP
20
CRUNCHES
20 LEG UP
30 PLANK
40 PUSH UP
20 PULL UP
40 SQUAT

4. RABU

11. RABU
55 SIT UP
65
CRUNCHES
30 LEG UP
40 PLANK
55 PUSH UP
20 PULL UP
50 SQUAT
15. MINGGU
70 SIT UP
80
CRUNCHES
30 LEG UP
70 PLANK
70 PUSH

12. KAMIS

20 PULL UP
50 SQUAT

SQUAT
21. SABTU
70 SIT UP
80
CRUNCHES
30 LEG UP
70 PLANK
70 PUSH

22. MINGGU
70 SIT UP
80
CRUNCHES
30 LEG UP
70 PLANK
70 PUSH

23. SENIN
70 SIT UP
80
CRUNCHES
30 LEG UP
70 PLANK
70 PUSH

UP

REST

REST

16. SENIN

REST

20 PULL UP
50

20 PULL UP
50

UP

18. RABU
70 SIT UP
80
CRUNCHES
30 LEG UP
70 PLANK
70 PUSH

8. MINGGU

UP

SQUAT
19. KAMIS
70 SIT UP
80
CRUNCHES
30 LEG UP
70 PLANK
70 PUSH
UP
20 PULL UP
50 SQUAT

17. SELASA
70 SIT UP
80
CRUNCHES
30 LEG UP
70 PLANK
70 PUSH

REST

20. JUMAT

REST

24. SELASA

REST

DAILY EXERCISE
UP

UP
20 PULL UP
50

SQUAT
25. RABU
70 SIT UP
80
CRUNCHES
30 LEG UP
70 PLANK
70 PUSH
UP
20 PULL UP
50 SQUAT

UP
20 PULL UP
50 SQUAT

20 PULL UP
50 SQUAT

26. KAMIS
70 SIT UP
80
CRUNCHES
30 LEG UP
70 PLANK
70 PUSH

27. JUMAT
70 SIT UP
80
CRUNCHES
30 LEG UP
70 PLANK
70 PUSH

UP

UP
20 PULL UP
50 SQUAT

20 PULL UP
50 SQUAT

28. SABTU

REST