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    Fitness Training Program: Tanggal: Identitas Diri

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    Candra Lingga Nugraha
    This document outlines a fitness training program for a 22-year old female named Yasmin S. The goals of the program are to maintain her ideal body weight. The program includes warm-up, core/balance, speed/agility, resistance/strength, and cool-down exercises to be done on a weekly basis. Nutrition tips are also provided recommending reducing deep fried foods and staying hydrated.

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    Fitness Training Program: Tanggal: Identitas Diri

    Uploaded by

    Candra Lingga Nugraha
    20 views3 pages
    This document outlines a fitness training program for a 22-year old female named Yasmin S. The goals of the program are to maintain her ideal body weight. The program includes warm-up, core/balance, speed/agility, resistance/strength, and cool-down exercises to be done on a weekly basis. Nutrition tips are also provided recommending reducing deep fried foods and staying hydrated.

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    FORMULIR PL asmin

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    This document outlines a fitness training program for a 22-year old female named Yasmin S. The goals of the program are to maintain her ideal body weight. The program includes warm-up, core/balance, speed/agility, resistance/strength, and cool-down exercises to be done on a weekly basis. Nutrition tips are also provided recommending reducing deep fried foods and staying hydrated.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    20 views3 pages

    Fitness Training Program: Tanggal: Identitas Diri

    Uploaded by

    Candra Lingga Nugraha
    This document outlines a fitness training program for a 22-year old female named Yasmin S. The goals of the program are to maintain her ideal body weight. The program includes warm-up, core/balance, speed/agility, resistance/strength, and cool-down exercises to be done on a weekly basis. Nutrition tips are also provided recommending reducing deep fried foods and staying hydrated.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    of 3

    FITNESS TRAINING PROGRAM

    Tanggal :

    IDENTITAS DIRI

    Nama : Yasmin S Berat Badan : 52 kg


    Umur : 22 Tahun Tinggi Badan : 166 cm
    Jenis Kelamin : Perempuan IMT : 18,8 kg/m2
    Training Zone (60-80% DNM) : %BF :

    TUJUAN : Mempertahankan berat badan idea


    Intensitas Senin Selasa Rabu Kamis Jumat Sabtu Minggu
    High
    Moderate
    Low

    PROGRAM LATIHAN

    WARM-UP
    Latihan Set Durasi Ket (DN)
    Senin
    March 1 30s
    Cross body toe touch 1 30s
    Arm Circles 1 30s
    Side lunges 1 30s
    Selasa
    March 1 30s
    Lunge tap 1 30s
    Side Lunges 1 30s
    Squat 1 30s
    Rabu
    -
    Kamis
    March 1 30s
    Cross body toe touch 1 30s
    Arm Circles 1 30s
    Side lunges 1 30s
    Jumat
    March 1 30s
    Lunge tap 1 30s
    Side Lunges 1 30s
    Squat 1 30s
    Sabtu

    Minggu
    March 1 30s
    Cross body toe touch 1 30s
    Standing crunch 1 30s
    Jumping Jacks 1 30s

    CORE/BALANCE
    Latihan Set Reps Tempo Rest Ket
    Senin
    Leg Raise 30s 1 Slow 30s
    Crossbody Mountain Climber 30s 1 Slow 30s
    In & Out 30s 1 Slow 30s
    Selasa
    Crossbody Mountain Climber 30s 1 Slow 30s
    Plank with hips dips 30s 1 Slow 30s
    Sit up 30s 1 Slow 30s
    Rabu

    Kamis
    Leg Raise 30s 1 Slow 30s
    Crossbody Mountain Climber 30s 1 Slow 30s
    In & Out 30s 1 Slow 30s
    Jumat
    Crossbody Mountain Climber 30s 1 Slow 30s
    Plank with hips dips 30s 1 Slow 30s
    Sit up 30s 1 Slow 30s
    Sabtu

    Minggu
    Heel tap 30s 1 Slow 30s
    Two leg floor bridge 30s 1 Slow 30s
    Bicycle crunch 30s 1 Slow 30s
    Plank 10s 1 Slow 30s

    SPEED/AGILITY
    Latihan Set Reps Tempo Rest Ket
    Senin
    In-in-out-out 1 2 30s
    One-Ins 1 2 30s

    Selasa
    In-in-out-out 1 2 30s
    Two-Ins 1 2 30s

    Rabu

    Kamis
    In-in-out-out 1 2 30s
    One-Ins 1 2 30s

    Jumat
    In-in-out-out 1 2 30s
    Two-Ins 1 2 30s
    Sabtu

    Minggu
    Side Shuffle 1 2 30s
    In-in-out-out 1 2 30s

    RESISTANCE/STRENGTH
    Latihan Set Reps Tempo Rest Ket
    Senin
    Squat Jump 1 30s 20s
    Selasa
    Push Up 1 30s 20s
    Rabu
    Kamis
    Squat Jump 1 30s 20s
    Jumat
    Squat Jump 1 30s 20s
    Sabtu
    Minggu
    Tuck Jump 1 30s 20s

    COLL-DOWN
    Latihan Set Durasi Ket
    Shoulder stretch 1 20s
    Triceps Stretch 1 20s
    Quadriceps Stretch 1 20s
    Cat Cow 1 20s
    Child Pose 1 20s
    Abs Stretch 1 20s

    Nutrition Tips
    -Kurangi makan makanan dengan teknik deep fry.
    -Stay hydrated.

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