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  • Tones 4-16 Okt

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    Dhani Maharani
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    The document outlines a 7 day workout program with different exercises and routines for each day including: cardio and core exercises for tone 1; strength and conditioning circuits for tone 2; a GRITT workout for tone 3 involving squats, obliques, and bridges; tone 4 focuses on cardio such as burpees; tone 5 involves flexibility and yoga; tone 6 discusses the benefits of sleep for muscle building; and tone 7 addresses reducing stress through physical activity and mental health activities.

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    Tones 4-16 okt

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    The document outlines a 7 day workout program with different exercises and routines for each day including: cardio and core exercises for tone 1; strength and conditioning circuits for tone 2; a GRITT workout for tone 3 involving squats, obliques, and bridges; tone 4 focuses on cardio such as burpees; tone 5 involves flexibility and yoga; tone 6 discusses the benefits of sleep for muscle building; and tone 7 addresses reducing stress through physical activity and mental health activities.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
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    Download as pdf or txt
    4 views2 pages

    Tones 4-16 Okt

    Uploaded by

    Dhani Maharani
    The document outlines a 7 day workout program with different exercises and routines for each day including: cardio and core exercises for tone 1; strength and conditioning circuits for tone 2; a GRITT workout for tone 3 involving squats, obliques, and bridges; tone 4 focuses on cardio such as burpees; tone 5 involves flexibility and yoga; tone 6 discusses the benefits of sleep for muscle building; and tone 7 addresses reducing stress through physical activity and mental health activities.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
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    of 2

    Tone 1

    Cardio and core (7 round)


    Side to side run 1 mn
    Tap into drop push up 2 mn
    Changes commando plank 1 mn
    Middle abs 2 mn
    Mountain climb 2 mn
    Squad 1 mn
    ======================================
    Tone 2
    Strenght and conditioning

    3 round
    Round shoulder and chest 2 mn
    Pull resistance 2 mn
    Chest resistance 2 mn
    Knee push up 1 mn

    Circuit 3 round
    Side plank 1 mn
    Plank tap 2 mn
    Bicep curl 2 mn

    Finisher 5 round ( rest 10 sec)


    Tap burpee 1 mn

    ======================================
    Tone 3

    Griit

    4 round
    Pull and squad 1 mn
    Sumo up 1 mn
    Side oblique 2 mn
    Bridge 1 mn

    AMRAP 2 ( 3 round)
    Walking squad 1 mn
    Kick back setiap sisi 1 mn
    Wall sit 2 mn

    Circuit finisher 5 round


    Walk in 2 mn
    Side crawl 1 mn
    Skater 1 mn
    Step front lunge
    ======================================

    Tone 4
    Cardio, Contohnya BP

    ======================================
    Tone 5
    Flexibility / streching , Yoga workout/ pilates

    ======================================
    Tone 6
    Vidio di atas menjelaskan manfaat pola tidur dan hubungannya dengan muscle building.
    Pr tone 6
    6 -7 jam = 10x
    9 jam ( gabung sama tdr siang) = 2x

    ======================================
    Tone 7
    Vidio di atas menjelaskan akibat stress terhadap sistem immune tubuh,
    PR TONE 7
    Mental healthy
    Jenisnya aktivitas fisik
    Bisa masak / berkebun/ shopping/ hiking dsb

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