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  • Program Latihan Tabata

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    Dominico Javier
    85 views8 pages
    The document outlines a 3-week Tabata training program consisting of warm up exercises, Tabata interval training, and cool down exercises. Each week is broken into 3 sessions (Tuesday, Thursday, Saturday) following the same routine - warm up stretches, 20 seconds of high intensity exercises followed by 10 seconds of rest for 8 rounds, and ending with cool down stretches. The only difference between weeks is a slight increase in difficulty by adding an additional set to the Tabata interval training in weeks 2 and 3.

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    Original Title

    PROGRAM LATIHAN TABATA

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    The document outlines a 3-week Tabata training program consisting of warm up exercises, Tabata interval training, and cool down exercises. Each week is broken into 3 sessions (Tuesday, Thursday, Saturday) following the same routine - warm up stretches, 20 seconds of high intensity exercises followed by 10 seconds of rest for 8 rounds, and ending with cool down stretches. The only difference between weeks is a slight increase in difficulty by adding an additional set to the Tabata interval training in weeks 2 and 3.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as xlsx, pdf, or txt
    85 views8 pages

    Program Latihan Tabata

    Uploaded by

    Dominico Javier
    The document outlines a 3-week Tabata training program consisting of warm up exercises, Tabata interval training, and cool down exercises. Each week is broken into 3 sessions (Tuesday, Thursday, Saturday) following the same routine - warm up stretches, 20 seconds of high intensity exercises followed by 10 seconds of rest for 8 rounds, and ending with cool down stretches. The only difference between weeks is a slight increase in difficulty by adding an additional set to the Tabata interval training in weeks 2 and 3.

    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 8

    Program Latihan Tabata

    Minggu ke 1
    No Hari Latihan
    PEMANASAN :
    1. Streching Statis
    2. Streching Dinamis
    INTI :
    TABATA TRAINING
    1. Jumping Jack
    2. Plank
    3. Squat
    1 Selasa
    4. Knee Push up
    5. Lunges
    6. Heel Touches
    7. Shoulder Taps
    8. Squat Walking
    PENDINGINAN :
    1. Streching Statis
    2. Streching Dinamis
    PEMANASAN :
    1. Streching Statis
    2. Streching Dinamis
    INTI :
    TABATA TRAINING
    1. Jumping Jack
    2. Plank
    3. Squat
    2 Kamis
    4. Knee Push up
    5. Lunges
    6. Heel Touches
    7. Shoulder Taps
    8. Squat Walking
    PENDINGINAN :
    1. Streching Statis
    2. Streching Dinamis
    PEMANASAN :
    1. Streching Statis
    2. Streching Dinamis
    INTI :
    TABATA TRAINING
    1. Jumping Jack
    2. Plank
    3. Squat
    3 Sabtu
    3 Sabtu
    4. Knee Push up
    5. Lunges
    6. Heel Touches
    7. Shoulder Taps
    8. Squat Walking
    PENDINGINAN :
    1. Streching Statis
    2. Streching Dinamis

    Minggu Ke 2
    No Hari Latihan
    PEMANASAN :
    1. Streching Statis
    2. Streching Dinamis
    INTI :
    TABATA TRAINING
    1. Jumping Jack
    2. Plank
    3. Squat
    1 Selasa
    4. Knee Push up
    5. Lunges
    6. Heel Touches
    7. Shoulder Taps
    8. Squat Walking
    PENDINGINAN :
    1. Streching Statis
    2. Streching Dinamis
    PEMANASAN :
    1. Streching Statis
    2. Streching Dinamis
    INTI :
    TABATA TRAINING
    1. Jumping Jack
    2. Plank
    3. Squat
    2 Kamis
    4. Knee Push up
    5. Lunges
    6. Heel Touches
    7. Shoulder Taps
    8. Squat Walking
    PENDINGINAN :
    1. Streching Statis
    2. Streching Dinamis
    PEMANASAN :
    1. Streching Statis
    2. Streching Dinamis
    INTI :
    TABATA TRAINING
    1. Jumping Jack
    2. Plank
    3. Squat
    3 Sabtu
    4. Knee Push up
    5. Lunges
    6. Heel Touches
    7. Shoulder Taps
    8. Squat Walking
    PENDINGINAN :
    1. Streching Statis
    2. Streching Dinamis

    Minggu ke 3
    No Hari Latihan
    PEMANASAN :
    1. Streching Statis
    2. Streching Dinamis
    INTI :
    TABATA TRAINING
    1. Jumping Jack
    2. Plank
    3. Squat
    1 Selasa
    4. Knee Push up
    5. Lunges
    6. Heel Touches
    7. Shoulder Taps
    8. Squat Walking
    PENDINGINAN :
    1. Streching Statis
    2. Streching Dinamis
    PEMANASAN :
    1. Streching Statis
    2. Streching Dinamis
    INTI :
    TABATA TRAINING
    1. Jumping Jack
    2. Plank
    3. Squat
    2 Kamis
    4. Knee Push up
    5. Lunges
    6. Heel Touches
    7. Shoulder Taps
    8. Squat Walking
    PENDINGINAN :
    1. Streching Statis
    2. Streching Dinamis
    PEMANASAN :
    1. Streching Statis
    2. Streching Dinamis
    INTI :
    TABATA TRAINING
    1. Jumping Jack
    2. Plank
    3. Squat
    3 Sabtu
    4. Knee Push up
    5. Lunges
    6. Heel Touches
    7. Shoulder Taps
    8. Squat Walking
    PENDINGINAN :
    1. Streching Statis
    2. Streching Dinamis
    Keterangan

    10 Menit

    Hard Workout 20 detik, Rest 10 detik (1 set)

    10 Menit

    10 Menit

    Hard Workout 20 detik, Rest 10 detik (1 set)

    10 Menit

    10 Menit

    Hard Workout 20 detik, Rest 10 detik (1 set)


    Hard Workout 20 detik, Rest 10 detik (1 set)

    10 Menit

    Keterangan

    10 Menit

    Hard Workout 20 detik, Rest 10 detik (1 set)

    10 Menit

    10 Menit

    Hard Workout 20 detik, Rest 10 detik (1 set)

    10 Menit

    10 Menit
    10 Menit

    Hard Workout 20 detik, Rest 10 detik (2 set). Jeda


    Antar set 3-5 menit

    10 Menit

    Keterangan

    10 Menit

    Hard Workout 20 detik, Rest 10 detik (2 set). Jeda


    Antar set 3-5 menit

    10 Menit

    10 Menit

    Hard Workout 20 detik, Rest 10 detik (2 set). Jeda


    Antar set 3-5 menit
    Antar set 3-5 menit

    10 Menit

    10 Menit

    Hard Workout 20 detik, Rest 10 detik (2 set). Jeda


    Antar set 3-5 menit

    10 Menit

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