Kamis Jumat Sabtu Minggu 1 Lari 1.5 km 2 Push Up 20 ea 3 Sit Up 30 ea 4 Back Up 30 ea 5 Cruch 30 ea 6 Cruch to foot 20 ea 7 Reach foot 30 ea 8 Russian Twist 30 ea 7 Plang 30 detik 8 Jumping Jack 1 menit 9 High Knee 1 menit 10 Back Knee 1 menit Hari Senin Selasa Rabu