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  • FREELETICS

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    Cornelius Sumarto
    58 views3 pages
    The document contains a workout routine consisting of multiple exercises grouped by deity. Each deity has 1-7 exercises prescribed in sets of 1-6 repetitions. The exercises include bodyweight movements like pushups, pullups, squats and cardio like running, jumping, and mountain climbers. A remarks section provides the estimated calorie burn for each routine, ranging from 255 to 640 calories depending on the body areas and intensity of the routine.

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    FREELETICS

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    The document contains a workout routine consisting of multiple exercises grouped by deity. Each deity has 1-7 exercises prescribed in sets of 1-6 repetitions. The exercises include bodyweight movements like pushups, pullups, squats and cardio like running, jumping, and mountain climbers. A remarks section provides the estimated calorie burn for each routine, ranging from 255 to 640 calories depending on the body areas and intensity of the routine.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as xlsx, pdf, or txt
    58 views3 pages

    FREELETICS

    Uploaded by

    Cornelius Sumarto
    The document contains a workout routine consisting of multiple exercises grouped by deity. Each deity has 1-7 exercises prescribed in sets of 1-6 repetitions. The exercises include bodyweight movements like pushups, pullups, squats and cardio like running, jumping, and mountain climbers. A remarks section provides the estimated calorie burn for each routine, ranging from 255 to 640 calories depending on the body areas and intensity of the routine.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as xlsx, pdf, or txt
    of 3

    FROGGERS

    STANDUPS

    CLIMBERS
    PUSHUPS

    PUSHUPS
    FROGGES

    PUSHUPS
    BURPEES

    PULLUPS

    PULLUPS

    SQUATS
    SQUATS

    LUNGES
    BURPEE

    LEVERS
    SITUPS

    LUNGE
    PISTOL
    STRICT

    WALK
    DEEP

    LEG
    OH
    HS
    HADES 1-4 2 3
    HERA
    METIS 1 2
    VENUS 1 3
    ARES 1
    POSEIDON 1 2
    HYPERION 2 1 3 4
    APHRODITE 1 2 3
    DIONE 2-6 5 3

    IRIS 3

    APPOLON 1 3
    ARTEMIS 1-5 2 3 4
    ZEUS 2 3 1 5 4
    ATLAS 3 2 4 5
    URANUS 2 3 5 4
    GAIA 4 3
    KENTAUROS 3 1
    HELIOS 1-7 4 2-6 3-5
    KRONOS 5 1 3 2 4
    JACKKNIFE

    JUMPING

    SEC REST
    SPRINT
    JUMPS

    JUMPS

    MRUN
    JACKS

    HIGH

    REST
    RUN
    RONDE KIND OF EXERCISE
    S

    4 1-3 CARDIO AND STRENGTH


    1 3 2-4 1-5 CARDIO
    3 1-3 CARDIO
    2 1-4 STRENGTH
    2 3 4 1-5 CARDIO AND STRENGTH
    1-4 STRENGTH
    5 1-5 STRENGTH
    1-5 CARDIO AND STRENGTH
    1-4 1 CARDIO
    1 & 7 = RUN
    2 1 CARDIO
    2 - 6 = JUMP & CLIMBER
    2-4 1-3 CARDIO
    1 CARDIO AND STRENGTH
    6 1-4 STRENGTH
    6 1 1 CARDIO
    6 1 1 CARDIO AND STRENGTH
    1 2 1 - 10 CARDIO
    2-4 1-6 STRENGTH
    1 CARDIO AND STRENGTH
    1 STRENGTH
    REMARKS

    255 POIN (Seluruh Tubuh Bagian Atas)


    265 POIN (Hanya CARDIO)
    325 POIN (Hanya CARDIO)
    325 POIN (Tubuh Bagian Atas)
    345 POIN (Kaki, Perut, Punggung)
    365 POIN (Tubuh Bagian Atas)
    435 POIN (Seluruh Tubuh)
    500 POIN (Kaki dan Perut)
    500 POIN (Perut)
    510 POIN (Hanya CARDIO)

    525 POIN (Kaki)


    525 POIN (seluruh tubuh)
    540 POIN (Seluruh Tubuh)
    550 POIN (Kaki dan Perut)
    565 POIN (Tubuh Bagian Atas)
    600 POIN (Kaki)
    605 POIN (Kaki)
    625 POIN (Seluruh Tubuh)
    640 POIN (Seluruh Tubuh)

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