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  • Olahraga

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    Benediktus Bayu
    22 views1 page
    The document outlines a high-intensity interval training workout consisting of 20 rounds of exercises including push-ups, air squats, sit-ups and sprints completed for time over 15 minutes. It then lists additional exercises like burpees, lunges and plank holds to be performed for time individually after the main circuit. The overall workout is designed to be done 3-4 times per week along with a clean diet and adequate sleep to transform one's life.

    Original Description:

    buku fitnes dan kebugaran

    Original Title

    olahraga

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    The document outlines a high-intensity interval training workout consisting of 20 rounds of exercises including push-ups, air squats, sit-ups and sprints completed for time over 15 minutes. It then lists additional exercises like burpees, lunges and plank holds to be performed for time individually after the main circuit. The overall workout is designed to be done 3-4 times per week along with a clean diet and adequate sleep to transform one's life.

    Copyright:

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

    Olahraga

    Uploaded by

    Benediktus Bayu
    The document outlines a high-intensity interval training workout consisting of 20 rounds of exercises including push-ups, air squats, sit-ups and sprints completed for time over 15 minutes. It then lists additional exercises like burpees, lunges and plank holds to be performed for time individually after the main circuit. The overall workout is designed to be done 3-4 times per week along with a clean diet and adequate sleep to transform one's life.

    Copyright:

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

    1) Choose workout 2) 5 minute warm-up

    3) Practice each movement 4) Set timer 5) 3..2..1...GO!

    20 Rounds for time of

    5
    Push-Ups

    5
    Air Squats

    5
    Sit-Ups

    10X 50m Sprint

    50m
    Sprint

    75
    Air
    Squats

    50m
    Sprint

    Chest to Ground
    Jump and Clap

    As many rounds
    as possible in 15 minutes

    For time

    100
    Jumping
    Jacks

    30 sec
    Rest

    50 Burpees for time

    25
    Burpees

    10
    Lunges
    Per Leg

    5
    Broad
    Jumps

    Max Time
    Plank Hold

    Perform 3 - 4 Workouts per week + a clean diet + 8 hours of sleep =

    Change Your Life!

    For time

    1
    Mile
    Run

    LAMINATE ME!

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