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  • Program Latihan 30 Hari Tkji

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    Vicky Wijaya
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    The document outlines a 30-day exercise program with various activities scheduled for each day such as pushups, situps, planks, jogging, jumping jacks, pullups and skipping. Each activity is prescribed with sets, repetitions, duration and rest intervals. The program takes place from September 12 to October 11, with exercises done 3-5 times a week and rest days on Wednesdays and weekends. The goal is to complete all 30 scheduled sessions over the month-long period.

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    TKJ

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    The document outlines a 30-day exercise program with various activities scheduled for each day such as pushups, situps, planks, jogging, jumping jacks, pullups and skipping. Each activity is prescribed with sets, repetitions, duration and rest intervals. The program takes place from September 12 to October 11, with exercises done 3-5 times a week and rest days on Wednesdays and weekends. The goal is to complete all 30 scheduled sessions over the month-long period.

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    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
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    20 views3 pages

    Program Latihan 30 Hari Tkji

    Uploaded by

    Vicky Wijaya
    The document outlines a 30-day exercise program with various activities scheduled for each day such as pushups, situps, planks, jogging, jumping jacks, pullups and skipping. Each activity is prescribed with sets, repetitions, duration and rest intervals. The program takes place from September 12 to October 11, with exercises done 3-5 times a week and rest days on Wednesdays and weekends. The goal is to complete all 30 scheduled sessions over the month-long period.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
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    PROGRAM LATIHAN 30 HARI TKJI

    Mario Aranzadi Setiawan XII MIPA 4 (20)

    N Hari / Tanggal Bentuk Beban Waktu Keterangan


    o Latihan Volume Intensitas Interval
    1 Senin, 12 Push Up 2 set 1 menit 15 menit Terlaksana
    September 2022 (10x)
    Sit Up 2 set 1 menit
    (15x)
    2 Selasa, 13 Plank 2 set 1 menit 15 menit Terlaksana
    September 2022 (30s)
    Sit Up 2 set 1 menit
    (15x)
    3 Rabu, 14 Break
    September 2022
    4 Kamis, 15 Jogging 5 menit 30 menit Terlaksana
    September 2022

    Sit Up 2 set 1 menit


    (15x)
    5 Jumat, 16 Pull Up 2 set 1 menit 5 menit Terlaksana
    September 2022 (3x)
    6 Sabtu, 17 Break
    September 2022
    7 Minggu, 18 Jogging 15meni 60 menit Terlaksana
    September 2022 t
    8 Senin, 19 Push Up 2 set 1 menit 30 menit Terlaksana
    September 2022 (15x)
    Plank 2 set 5 menit
    (30s)
    9 Selasa, 20 Pull Up 2 set 1 menit 15 menit Terlaksana
    September 2022 (3x)
    Sit Up 2 set 1 menit
    (15x)
    10 Rabu, 21 Break
    September 2022
    11 Kamis, 22 Jumping 2 set 5 menit 20 menit Terlaksana
    September 2022 Jack
    (10x)
    Sit Up 2 set 1 menit
    (15x)

    12 Jumat, 23 Jumping 2 set 5 menit 20 menit Terlaksana


    September 2022 Jack
    (10x)
    13 Sabtu, 24 Break
    September 2022
    14 Minggu, 25 Jogging 10 60 menit Terlaksana
    September 2022 menit
    15 Senin, 26 Skipping 2 set 5 menit 30 menit Terlaksana
    September 2022 (60s)
    Push Up 2 set 1 menit
    (15x)
    16 Selasa, 27 Push Up 2 set 1 menit 15 menit Terlaksana
    September 2022 (15x)
    Sit Up 2 set 1 menit
    (15x)
    17 Rabu, 28 Break
    September 2022
    18 Kamis, 29 Plank 2 set 1 menit 15 menit Terlaksana
    September 2022 (30s)
    Sit Up 2 set 1 menit
    (15x)
    19 Jumat, 30 Pull Up 4 set 3 menit 15 menit Terlaksana
    September 2022 (3x)
    20 Sabtu, 1 Oktober Break
    2022
    21 Minggu, 2 Joging 15 60 menit Terlaksana
    Oktober 2022 menit
    22 Senin, 3 Oktober Pull Up 2 set 1 menit 15 menit Terlaksana
    2022 (3x)
    Sit Up 2 set 1 menit
    (15x)
    23 Selasa, 4 Push Up 2 set 1 menit 30 menit Terlaksana
    Oktober 2022 (15x)
    Plank 2 set 5 menit
    (30s)
    24 Rabu, 5 Oktober Break
    2022
    25 Kamis, 6 Jumping 2 set 5 menit 40 menit Terlaksana
    Oktober 2022 Jack
    (10x)
    Sit Up 2 set 1 menit
    (15x)

    Push Up 2 set 1 menit


    (15x)
    26 Jumat, 7 Jumping 3 set 5 menit 30 menit Terlaksana
    Oktober 2022 Jack
    (12x)
    Plank 2 set 1 menit
    (30s)
    27 Sabtu, 8 Oktober Break
    2022
    28 Minggu, 9 Jogging 15 60 menit Terlaksana
    Oktober 2022 menit
    29 Senin, 10 Pull Up 4 set 3 menit 15 menit Terlaksana
    Oktober 2022 (3x)
    30 Selasa, 11 Plank 2 set 1 menit 30 menit Terlaksana
    Oktober 2022 (30s)
    Sit Up 2 set 1 menit
    (15x)

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