FORMAT PROGRAM LATIHAN

AKTIVITAS KEBUGARAN JASMANI

SMA NEGERI 1 UNGARAN

NAMA : RANGGA SETYAWAN

KELAS : XII MIPA 1 / 28
USIA : 17 TAHUN
DENYUT NADI MAKSIMAL (220-USIA) : 220-17 = 203
INTENSITAS LATIHAN : 203 x 60% = 121,8 = 122
DENYUT NADI LATIHAN (DNM x INT) : 203 x 122 = 24766

SENIN (26 – 10 SELASA (27 – 10 RABU (28 – 10 KAMIS (29 – 10 – JUMAT (30 – 10 – SABTU (31 – 10 – MINGGU ( 1 – 10
-2020) -2020) -2020) 2020) 2020) 2020) -2020)
Opening : REST Opening : REST Opening : REST Opening :
Doa Doa Doa Doa
Warm Up Warm Up Warm Up Warm Up
Dynamic Stretching Dynamic Stretching Dynamic Stretching Dynamic Stretching

Main Program Main Program Main Program Main Program

Mount Climber 15 Jogging (20 menit) Swimming (15 Football (45 menit)
Repetisi Back Up 20 Rep x 2 menit)
Back up 25 Repetisi set Pull up 3 repetisi Closing
Push up 25 Repetisi Push up 20 Rep x 2 Skipping (4 menit) Cooling Down
Lari naik turun Set Sit up 10 Rep x 2 set Doa
tangga (5 menit) Plank 20 Rep x 2 set
Closing Closing
Closing Cooling Down Cooling Down
Cooling Down Doa Doa
Doa