Freeletics Routine

Minggu 1:
Senin 4 ronde ( 50 push up + 20 sit up + 50 squat)
Selasa lari 4 km
Rabu istirahat
Kamis 3 ronde ( 10 burpee + 10 climber + 10 jump, ronde ke-2 25x per set) + pull up
max + squat max + pull up max
Jumat 4 ronde ( 50 push up + 20 sit up + 50 squat)
Sabtu lari 3 km, 3 set 25 kettlebells swing
Minggu 3 ronde ( 10 burpee + 10 climber + 10 jump, ronde ke-2 25x per set) + pull up
max + squat max + pull up max

Minggu 2:
Senin 4 ronde ( 20 pull ups + 20 push up, turun 5 set/ronde) + sit up max
Selasa 6 set 25 kettlebells swing
Rabu 5 ronde ( 50 burpee + 50 squat + 50 sit up, turun 10 set/ronde)
Kamis istirahat
Jumat 4 ronde ( 20 pull ups + 20 push up, turun 5 set/ronde) + sit up max
Sabtu 4 ronde ( 50 push up + 20 sit up + 50 squat)
Minggu lari 4 km

Minggu 3:
Senin pull up max + push up max + pull up max + push up max
Selasa Istirahat
Rabu 4 ronde ( 50 push up + 20 sit up + 50 squat)
Kamis istirahat
Jumat 3 ronde ( 75 jumping jack + 25 burpee + 50 leg raise + 75 jumping jack + 50
sit up + 25 burpee)
Sabtu pull up max + push up max + pull up max + push up max
Minggu istirahat
Minggu 4:
Senin 5 ronde ( 50 burpee + 50 squat + 50 sit up, turun 10 set/ronde)
Selasa istirahat
Rabu istirahat
Kamis 3 ronde ( 25 burpee + 15 pull up + 15 push up + 25 burpee + 2x40m lari)
Jumat 5 ronde ( 50 burpee + 50 squat + 50 sit up, turun 10 set/ronde)
Sabtu istirahat
Minggu 3 ronde ( 25 burpee + 15 pull up + 15 push up + 25 burpee + 2x40m lari)

Minggu 5:
Senin 4 ronde ( 10 kipping hs push up + 20 pull up + 30 push up + 40 sit up + 50
squat)
Selasa istirahat
Rabu istirahat
Kamis squat max + leg lever max + squat max + leg lever max
Jumat 5 ronde ( 50 burpee + 50 squat + 50 sit up, turun 10 set/ronde)
Sabtu istirahat
Minggu 4 ronde ( 10 kipping hs push up + 20 pull up + 30 push up + 40 sit up + 50
squat)

Minggu 6:
Senin 4 ronde ( 50 push up + 20 sit up + 50 squat)
Selasa istirahat
Rabu 3 ronde ( 10 burpee + 10 climber + 10 jump, ronde ke-2 25x per set) + pull up
max + pull up max + pull up max + pull up max
Kamis istirahat
Jumat 3 ronde ( 75 jumping jack + 25 burpee + 50 leg raise + 75 jumping jack + 50
sit up + 25 burpee)
Sabtu istirahat
Minggu 4 ronde ( 10 kipping hs push up + 20 pull up + 30 push up + 40 sit up + 50
squat)
Minggu 7:

Senin 3 ronde ( 75 jumping jack + 25 burpee + 50 leg raise + 75 jumping jack + 50

sit up + 25 burpee) + 4 ronde ( 20 pull ups + 20 push up, turun 5 set/ronde) + 1
ronde ( 50 burpee + 50 pull up + 100 push up + 150 squat + 50 burpee)
Selasa Istirahat
Rabu 4 ronde ( 10 kipping hs push up + 20 pull up + 30 push up + 40 sit up + 50
squat)
Kamis istirahat
Jumat 1 ronde ( 50 burpee + 50 pull up + 100 push up + 150 squat + 50 burpee)
Sabtu istirahat
Minggu istirahat

Minggu 8:
Senin 4 ronde ( 20 pull ups + 20 push up, turun 5 set/ronde)
Selasa 1 ronde ( 50 burpee + 50 pull up + 100 push up + 150 squat + 50 burpee)
Rabu istirahat
Kamis 3 ronde ( 25 burpee + 15 pull up + 15 push up + 25 burpee + 2x40m lari)
Jumat istirahat
Sabtu squat max
Minggu istirahat

Minggu 9:
Senin 4 ronde ( 10 kipping hs push up + 20 pull up + 30 push up + 40 sit up + 50
squat)
Selasa lari 4 km
Rabu istirahat
Kamis istirahat
Jumat 5 ronde ( 50 burpee + 50 squat + 50 sit up, turun 10 set/ronde)
Sabtu 3 ronde ( 25 burpee + 15 pull up + 15 push up + 25 burpee + 2x40m lari)
Minggu 4 ronde ( 50 push up + 20 sit up + 50 squat)

Minggu 10:
Senin istirahat
Selasa 4 ronde ( 50 push up + 20 sit up + 50 squat)

Rabu 3 ronde ( 10 burpee + 10 climber + 10 jump, ronde ke-2 25x per set)
Kamis istirahat
Jumat 1 ronde ( 50 burpee + 50 pull up + 100 push up + 150 squat + 50 burpee)
Sabtu istirahat
Minggu 4 ronde ( 10 kipping hs push up + 20 pull up + 30 push up + 40 sit up + 50
squat)

Minggu 11:
Senin 3 ronde ( 25 burpee + 15 pull up + 15 push up + 25 burpee + 2x40m lari) +
squat max
Selasa Istirahat
Rabu 4 ronde ( 10 kipping hs push up + 20 pull up + 30 push up + 40 sit up + 50
squat)
Kamis istirahat
Jumat push up max + sit up max + leg lever max + push up max
Sabtu istirahat
Minggu 5 ronde ( 50 burpee + 50 squat + 50 sit up, turun 10 set/ronde)

Minggu 12:
Senin 4 ronde ( 50 push up + 20 sit up + 50 squat)
Selasa istirahat
Rabu istirahat
Kamis 4 ronde ( 20 pull ups + 20 push up, turun 5 set/ronde) + squat max

Jumat 3 ronde ( 75 jumping jack + 25 burpee + 50 leg raise + 75 jumping jack + 50

sit up + 25 burpee)
Sabtu istirahat
Minggu leg lever max + push up max + leg lever max + squat max

Minggu 13:
Senin 4 ronde ( 10 kipping hs push up + 20 pull up + 30 push up + 40 sit up + 50
squat)
Selasa istirahat
Rabu istirahat
Kamis 1 ronde ( 50 burpee + 50 pull up + 100 push up + 150 squat + 50 burpee)
Jumat 3 ronde ( 25 burpee + 15 pull up + 15 push up + 25 burpee + 2x40m lari)
Sabtu istirahat
Minggu 4 ronde ( 50 push up + 20 sit up + 50 squat)

Minggu 14:
Senin 3 ronde ( 10 burpee + 10 climber + 10 jump, ronde ke-2 25x per set)
Selasa istirahat
Rabu 4 ronde ( 10 kipping hs push up + 20 pull up + 30 push up + 40 sit up + 50
squat)
Kamis istirahat
Jumat istirahat
Sabtu 3 ronde ( 10 burpee + 10 climber + 10 jump, ronde ke-2 25x per set)
Minggu 4 ronde ( 10 kipping hs push up + 20 pull up + 30 push up + 40 sit up + 50
squat)

Minggu 15:

Senin istirahat
Selasa Istirahat
Rabu 5 ronde ( 50 burpee + 50 squat + 50 sit up, turun 10 set/ronde)
Kamis istirahat
Jumat istirahat
Sabtu 4 ronde ( 50 push up + 20 sit up + 50 squat) + 3 ronde ( 25 burpee + 15 pull up
+ 15 push up + 25 burpee + 2x40m lari) + sit up max
Minggu 1 ronde ( 50 burpee + 50 pull up + 100 push up + 150 squat + 50 burpee) + leg
lever max