Workout Plan Week 1

Jadwal Menu Latihan Reps/Waktu Set Rest

Day 1 Warm Up + Jogging 5 - 7 menit -
Jumping Jack 20 reps 2 set
Push Up 12 reps 3 set
Squat 20 reps 3 set 1 menit per set
Lunges 20 reps 3 set
Burpees 12 reps 2 set
Cooling Down - -
Day 2 Warm Up + Jogging 5 – 7 menit -
High Knee Up 20 reps 2 set
Push Up 12 reps 3 set
Glute Kick Back 20 reps 3 set 1 menit per set
Cruch 15 reps 2 set
Sit Up 15 reps 2 set
Cooling Down - -
Day 3 Warm Up - Jogging 5 – 7 menit -
Jumping Jack 20 reps 2 set
Lunges 20 reps 3 set
Squat 20 reps 3 set 1 menit per set
Russian Twist 12 reps 3 set
Plank 30 sec 2 set
Cooling Down - -
Day 4 REST - - -
Day 5 Bersepeda 40 - 1 Jam
Day 6 REST - - -
Day 7 REST - - -