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    "Daily Workouts": Rabu (Pagi/Sore)

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    Mei Cie EMbem Cutes
    This document outlines a weekly workout schedule that includes different circuits and exercises for each day of the week. The schedule includes: - Circuit workouts on Wednesday morning/afternoon consisting of exercises like push ups, planks, lunges, and squats done for 7 minutes each, with breaks in between. - Circuit workouts on Friday morning/afternoon similar to Wednesday, including exercises like burpees, tricep dips, and mountain climbers. - Monday morning/afternoon circuits focusing on squats, tricep dips, and sit ups. - Sunday mornings include a 10-15 minute jog. The document lists the specific exercises and number of

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    "Daily Workouts": Rabu (Pagi/Sore)

    Uploaded by

    Mei Cie EMbem Cutes
    5 views2 pages
    This document outlines a weekly workout schedule that includes different circuits and exercises for each day of the week. The schedule includes: - Circuit workouts on Wednesday morning/afternoon consisting of exercises like push ups, planks, lunges, and squats done for 7 minutes each, with breaks in between. - Circuit workouts on Friday morning/afternoon similar to Wednesday, including exercises like burpees, tricep dips, and mountain climbers. - Monday morning/afternoon circuits focusing on squats, tricep dips, and sit ups. - Sunday mornings include a 10-15 minute jog. The document lists the specific exercises and number of

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    DAILY WORKOUTS

    Original Title

    Daily Workouts

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    This document outlines a weekly workout schedule that includes different circuits and exercises for each day of the week. The schedule includes: - Circuit workouts on Wednesday morning/afternoon consisting of exercises like push ups, planks, lunges, and squats done for 7 minutes each, with breaks in between. - Circuit workouts on Friday morning/afternoon similar to Wednesday, including exercises like burpees, tricep dips, and mountain climbers. - Monday morning/afternoon circuits focusing on squats, tricep dips, and sit ups. - Sunday mornings include a 10-15 minute jog. The document lists the specific exercises and number of

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as docx, pdf, or txt
    5 views2 pages

    "Daily Workouts": Rabu (Pagi/Sore)

    Uploaded by

    Mei Cie EMbem Cutes
    This document outlines a weekly workout schedule that includes different circuits and exercises for each day of the week. The schedule includes: - Circuit workouts on Wednesday morning/afternoon consisting of exercises like push ups, planks, lunges, and squats done for 7 minutes each, with breaks in between. - Circuit workouts on Friday morning/afternoon similar to Wednesday, including exercises like burpees, tricep dips, and mountain climbers. - Monday morning/afternoon circuits focusing on squats, tricep dips, and sit ups. - Sunday mornings include a 10-15 minute jog. The document lists the specific exercises and number of

    Copyright:

    © All Rights Reserved
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    of 2

    DAILY WORKOUTS

    (angkat paha)

    (12 per
    Climbers
    side)
    COOL DOWN & STRETCH

    Warm Up

    RABU (PAGI/SORE)

    CIRCUIT ONE ( 7
    menit)
    Break (30 dtk)

    CIRCUIT ONE
    ( 2 x 7 menit)
    Push up (on
    knees)
    Straight Leg
    Raise
    Toe Taps
    Plank

    CIRCUIT TWO (7
    menit)
    Break (90 dtk)
    CIRCUIT ONE ( 7
    menit)
    Break (30 dtk)
    CIRCUIT TWO (7
    menit)
    Cool down &
    Stretch

    Stationary
    Lunges
    Skipping

    Knee Ups

    List
    15 reps

    24 reps
    ( 12 per
    side)
    50 reps

    24 reps

    CIRCUIT TWO
    (2 x 7 menit)
    Walking Lunges

    Sumo squat

    Steps Ups

    Mountain

    List
    15 reps
    15 reps
    15 reps
    30 detik

    CIRCUIT TWO
    (2 x 7 menit)
    Lay down push
    up knees
    Straight Leg Sit
    Ups
    Tricep Dips
    Ab bikes

    List
    15 reps
    15 reps
    15 reps
    30 reps
    (15 per
    side)

    COOL DOWN & STRETCH

    JUMAT (PAGI/SORE)

    SENIN (PAGI/SORE)
    CIRCUIT ONE
    ( 2 x 7 menit)
    Squat (kaki
    agak rapat)

    (25 per
    side)

    List
    24 reps
    ( 12 per
    side)
    15 reps

    24 reps
    ( 12 per
    side)
    50 reps

    CIRCUIT ONE
    ( 2 x 7 menit)
    Squat (kaki
    agak rapat)
    Burpees

    List
    20 reps

    Tricep Dips

    20 reps

    Straight Leg Sit


    Ups

    15 reps

    10 reps

    CIRCUIT TWO
    (2 x 7 menit)
    Toe Taps
    Lay down push
    up knees
    Steps Ups

    Mountain
    Climbers

    COOL DOWN & STRETCH

    List
    20 reps
    15 reps
    24 reps
    ( 12 per
    side)
    50 reps
    (25 per
    side)

    MINGGU (PAGI)

    Lari pagi 10-15 menit

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