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  • Latihan Fisik Weightloss

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    Fatur Rahman Zein Gifari
    16 views2 pages
    The document contains a 12-week exercise schedule with details of the planned workouts for each day. It includes warm up exercises, main exercises focusing on areas like legs, core and cardio, along with reps/time for each exercise and sets/rest periods. The schedule outlines jogging, cycling, bodyweight exercises like squats, planks, crunches and jumping jacks planned over mornings, evenings and weekends between April 11 to April 29.

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    The document contains a 12-week exercise schedule with details of the planned workouts for each day. It includes warm up exercises, main exercises focusing on areas like legs, core and cardio, along with reps/time for each exercise and sets/rest periods. The schedule outlines jogging, cycling, bodyweight exercises like squats, planks, crunches and jumping jacks planned over mornings, evenings and weekends between April 11 to April 29.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    16 views2 pages

    Latihan Fisik Weightloss

    Uploaded by

    Fatur Rahman Zein Gifari
    The document contains a 12-week exercise schedule with details of the planned workouts for each day. It includes warm up exercises, main exercises focusing on areas like legs, core and cardio, along with reps/time for each exercise and sets/rest periods. The schedule outlines jogging, cycling, bodyweight exercises like squats, planks, crunches and jumping jacks planned over mornings, evenings and weekends between April 11 to April 29.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
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    of 2

    No Jadwal Menu Latihan Reps/ Waktu Set Rest

    1 Senin, 11 April Warm Up -


    2022 Jogging 25-30 mnt - -
    Pendinginan -
    2 Selasa, 12 April Warm Up - -
    2022 Jumping Jack 40 sec 3
    40
    Bench Burpees 40 sec 3
    sec/Set
    Knee Lift Twist 40 sec 2
    Crunch 15x 1 -
    Plank 1 mnt 1 -
    Pendinginan - -
    3 Kamis, 14 April Warm Up - -
    2022 Jumping Jack 40 sec 3
    40
    Bench Burpees 40 sec 3
    sec/Set
    Knee Lift Twist 40 sec 2
    Crunch 15x 1 -
    Plank 1 mnt 1 -
    Pendinginan - -
    4 Jumat, 15 April Warm Up -
    2022 Jalan Cepat/Bersepeda 40-50 mnt - -
    Pendinginan -
    5 Senin, 18 April Warm Up - -
    2022 Squat 40 sec 3 30
    Knee & Foot Tap L & R 40 sec kiri ,40 sec kanan 2 sec/set
    Sit Up 12x 2 40
    Russian Twist 12x 2 sec/Set
    Side Plank 40 sec kiri,40 sec kanan 1 -
    Pendinginan - -
    6 Selasa, 19 April Warm Up - -
    2022 Squat 40 sec 3 30
    Knee & Foot Tap L & R 40 sec kiri ,40 sec kanan 2 sec/set
    Sit Up 12x 2 40
    Russian Twist 12x 2 sec/Set
    Side Plank 40 sec kiri,40 sec kanan 1 -
    Pendinginan - -
    7 Kamis, 21 April Warm Up -
    2022 Jogging 25-30 mnt - -
    Pendinginan -
    8 Jumat, 22 April Warm Up -
    2022 Jalan Cepat/Bersepeda 30-40 mnt - -
    Pendinginan -
    9 Senin, 25 April Warm Up - -
    2022 Jumping Jack 40 sec 3 20
    High Knee 40 sec 3 sec/set
    Mountain Climber 40 sec 2
    Leg Raises 20x 2 30
    Crunch 15x 2 sec/set
    Pendinginan - -
    10 Selasa, 26 April Warm Up -
    2022 Bersepeda 30-40 mnt - -
    Pendinginan -
    11 Kamis, 28 April Warm Up -
    2022 Jogging 25-30 mnt - -
    Pendinginan -
    12 Jumat, 29 April Warm Up - -
    2022 Jumping Jack 40 sec 3 20
    High Knee 40 sec 3 sec/set
    Mountain Climber 40 sec 2
    Leg Raises 20x 2 30
    Crunch 15x 2 sec/set
    Pendinginan - -

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