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  • Latihan Bentuk Latihan

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    Yang Wei
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    The document outlines a 3 day weekly workout routine consisting of: 1) Warm up exercises like stretching and jogging 2) Main exercises that target different areas of the body each day like squats, planks and bicep curls 3) Cool down exercises like pushups and stretching It provides details of the specific exercises, sets, repetitions, durations and rest periods for each component of the routine.

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    The document outlines a 3 day weekly workout routine consisting of: 1) Warm up exercises like stretching and jogging 2) Main exercises that target different areas of the body each day like squats, planks and bicep curls 3) Cool down exercises like pushups and stretching It provides details of the specific exercises, sets, repetitions, durations and rest periods for each component of the routine.

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    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    4 views6 pages

    Latihan Bentuk Latihan

    Uploaded by

    Yang Wei
    The document outlines a 3 day weekly workout routine consisting of: 1) Warm up exercises like stretching and jogging 2) Main exercises that target different areas of the body each day like squats, planks and bicep curls 3) Cool down exercises like pushups and stretching It provides details of the specific exercises, sets, repetitions, durations and rest periods for each component of the routine.

    Copyright:

    © All Rights Reserved
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    of 6

    Latihan Bentuk 

    Latihan

    1 A. Pemanasan
    SENIN Streching atas sampai bawah

    Jogging
    Leg
    Day Skipping
    Push up, sit up & back up
    B. Latihan inti

    Naik turun tangga

    Sumo squat , Burpies, Jumping jacks,


    High knees

    C. Pendinginan

    Push up, sit up & back up

    Buka kaki Stretching

    Keseimbangan : Jinjit Kaki


    2 A. Pemanasan
    Rabu     - Streching atas sampai bawah

    Weight Jogging

    Push up, sit up & back up

    B. Latihan inti

    Russian twist (5kg)


    Lateral raise (5kg)
    Front raise (5kg)
    Arnold press (7kg)

    Biceps curl (5kg)


    C. Pendinginan
    Push up diamond
    Lemaskan tangan
    3 A. Pemanasan
    Jumat     - Streching atas sampai bawah
    Abs Jogging
    Push up, sit up & back up
    B. Latihan inti
    Skipping
    Crunch
    Moutain climber
    Bicycle crunch
    Sit ups
    Full plank
    Plank
    Push up plank
    C. Pendinginan
    Push up diamond
    Lemaskan tangan
    Set Repitisi Durasi

     5 menit

    15 menit

    5 100 10 menit
    2 10 5 menit 

    60 ( hitungan kaki
    5 menit
    kanan )
    5
    15 10 menit

    2 20 8 menit

    5 menit 

    2 1x 15 s

    5 menit

    15 menit

    3 10 8 menit

    30 10 menit
    20 10 menit
    20 10 menit
    3
    3
    15 10 menit

    20 10 menit

    2 15 5 menit

    1 menit

    5 menit

    15 menit
    3 10 8 menit

    2 menit 5x 2 menit
    1 menit 5x 1 menit
    5 1 menit 5x 1menit
    1 menit 5x 1menit
    1 menit 5x 1 menit

    1 menit 2x 1 menit
    2
    10 2x 1 menit

    2 15 5 menit

    1 menit
    Recoveri Total Durasi

    5 menit

    2 menit 17 menit

    2 menit 12 menit
    1 menit 6 menit

    20 sec

    15 menit 50sec
    30 sec

    20 sec 8 menit 20 sec

    5 menit

    2x30 s 90 s

    5 menit

    2 menit 17 menit

    30 sec 8 menit 30 sec

    30 sec
    30 sec
    30 sec
    52 menit 30 sec
    52 menit 30 sec
    30 sec

    30 sec

    30 sec 5 menit 30 sec

    1 menit

    5 menit

    2 menit 17 menit
    30 sec 8 menit 30 sec

    20 sec 38 menit + sec

    30 sec 4 menit 30 sec

    20 sec 2 menit 20 sec

    30 sec 5 menit 30 sec

    1 menit

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