KOMANDO OPERASI TNI ANGKATAN UDARA II

PANGKALAN TNI AU ABDULRACHMAN SALEH

PROGRAM PENURUNAN BERAT BADAN

Bulan ke I Minggu ke 1 & 2
(Intensitas Latihan 60% - 75%)

No Hari Jenis Latihan Repetisi Set Keterangan

1. Senin Peregangan
Pemanasan jogging santai 1 keliling 400m
satu keliling.
Jalan cepat 2000m/5 keliling
Jogiiing.
Lari Sprint 50m 2 2 1200m/3keliling
Push Up 10 3
Sit Up 10 3
Peregangan

2. Selasa Peregangan
Pemanasan teadmil Jogging 5 Mnt
Latihan Beban :
 Squat dumbel 10 3 - 5 kg
 Chast press 10 3 - 20 kg
 Shoulder press 10 3 - 15 kg
 Lat pull down 10 3 - 15 kg
Latihan perut :
 Crunch 10 3
 Side crunch 10 3
Latihan Cardio
 Tradmill 25 mnt - Jalan cepat
- Incline
Pereganga pasif 15 mnt
Sauna/Renang
3. Rabu Off Off Off Off

4. Kamis Peregangan 5 mnt Jogging

Pemanasan treadmill
Circuit training
 Sengle step up Circuit training
 Push up - 8 post
 Squat jaump - 2 set
 Back up - 20 mnt
 Squatrust - Istirahat 5 mnt
 Sit up - Dari pos 1 ke
 Side to side yang lainnya
 Jampping jac dilaksanakan
dengan jogging.
 2

Pendinginan treadmill - Jogging 5 mnt

Peregangan aktif

5. Jumat Peregangan
Pemanasan treadmill
Cycle class 30 menit 2 -low speed 5 mnt
-medium speed 5
mnt
-Sprint 2.5 mnt
Latihan perut
 Leg raise 10 3
 Crunch 10 3
 Side crunch 10 3 -10 kg
Pendinginan treadmill 15 -jogging
Peregangan pasif

6. Sabtu Peregangan
Pemanasan cross trainer 10 mnt -Low speed
Latihan fleksibilitas
Latihan perut
 Crunch 3
 Knee side crunch 3
 Sit up ½ 3
 Lying leg raise 3
Latihan cardio -jogging 5 mnt
 Tradmil 25 mnt -jalan incline 5
mnt
Peregangan pasif
Sauna/Renang 15 mnt
7. minggu Off off off Off
 Program Penurunan Berat Badan
Bulan ke I Minggu ke 3 & 4
Intensitas latihan 70% -75%

No Hari Jenis Latihan Repetisi Set Ket

1. Senin Peregangan
Pemanasan jogging santai -1 Keliling :
satu keliling 400m
Jalan cepat -2000m/5
keliling
Jogging -1600m/4
keliling
Sprint 50 m 5 2
Push up 10 3
Sit up 10 3
Pendinginan -Jalan 1 keliling
Peregangan

2. Selasa Peregangan
Pemanasan tradmil 10 mnt -Jogging santai
Latihan bebas
 Squat dumbel 12 3 -5 kg
 Chast press 12 3 -20 kg
 Shoulder press 12 3 -15 kg
 Lat pull down 12 3 -15 kg

Latihan perut
 Crunch 10 3
 Side crunch 10 3
Latihan cardio -Jalan cepat
 Tradmill 30 mnt -incline
Peregangan pasif
Sauna/Renang 15 mnt

3. Rabu Off Off Off Off

4. Kamis Peregangan
Pemanasan treadmill 5 mnt -jogging
Circuit Training
 Single step up -Circuit Training
 Push up -8 post
 Squat jump -2 set
 2

 Back up -25 mnt

 Squatrust -Istirahat 5 mnt
 Sit up - Dari pos satu
 Side to side ke yang lain
 Jummping jack dilaksanakan
dengan jogging
Pendinginan treadmill 5 mnt -Jogging
Peregangan aktif

5. Jumat Peregangan
Pemanasan treadmill
Cycle class 15 mnt 3 -low speed 5
mnt
-Medium speed
5 mnt
-Spint 2.5 mnt
Cooling down
2.5 mnt
Latihan perut
 Leg raise 10 3
 Crunch 10 3
 Side crunch 10 3 -10 kg

Pendinginan treadmill 15 mnt -Jogging

Peregangan pasif

6. Sabtu Peregangan
Pemanasan 10 mnt
Cross trainer
Latihan fleksibilitas
Latihan perut
 Crunch 15 3
 Knee side crunch 15 3
 Sit up ½ 15 3
 Lying leg raise 15 3
Latihan cardio
 Tradmill 30 mnt -Jogging 5 mnt
-Jalan incline 5
mnt

Peregangan Pasif
Sauna/Renang 15 mnt
7. Minggu Off Off Off Off