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  • Program Workout For YMAI

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    adel lina
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    The document outlines a 10 minute workout routine consisting of a 5 minute warm up with various mobilization exercises. The main workout contains 2 circuits that each include 3 exercises done for 45 seconds with a 30 second rest in between. Each circuit is performed for 2 sets. The workout finishes with a 2 minute circuit of Russian twists and forward squat jumps. The routine ends with 10 minutes of stretching.

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    Program Workout for YMAI

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    The document outlines a 10 minute workout routine consisting of a 5 minute warm up with various mobilization exercises. The main workout contains 2 circuits that each include 3 exercises done for 45 seconds with a 30 second rest in between. Each circuit is performed for 2 sets. The workout finishes with a 2 minute circuit of Russian twists and forward squat jumps. The routine ends with 10 minutes of stretching.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    10 views1 page

    Program Workout For YMAI

    Uploaded by

    adel lina
    The document outlines a 10 minute workout routine consisting of a 5 minute warm up with various mobilization exercises. The main workout contains 2 circuits that each include 3 exercises done for 45 seconds with a 30 second rest in between. Each circuit is performed for 2 sets. The workout finishes with a 2 minute circuit of Russian twists and forward squat jumps. The routine ends with 10 minutes of stretching.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 1

    Prepare To Move 10 Menit

    Mobilizer / Warm Up
     Calf raise
     Side lunges 5 Menit
     Spider rotation
     Knee hug & ankle rotation
     Jumping jacks
    Workout Inti SET REPS/DURATION REST POS
     Circuit 1
     POS 1 Russian twist
     POS 2 Squat
     POS 3 Side to side shuffle 2 45 ‘’ 30 ‘’
     Circuit 2
     POS 1 Mountain climber
     POS 2 lunges
     POS 6 Forward squat jump

    FINISHER

    Russian twist Forward squat jump 2 MENIT


    Cooling down
     PNF Streching 10 menit
     Dynamic treching
    DESAIN PROGRAM WEEK 2 LATIHAN YMAI

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