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Hari

No Nama Gerakan Jumlah Satuan


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

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