Lunes
40 min · Alta| latihan | Set | Repetisi | Istirahat |
|---|---|---|---|
| Burpees | 4 | 15, 15, 15, 15 | 60s |
| Mountain Climbers | 4 | 30s, 30s, 30s, 30s | 30s |
| Push Up Tepuk Tangan | 4 | 12, 12, 12, 12 | 60s |
| Jump Squat | 4 | 20, 20, 20, 20 | 60s |
| High Knees | 4 | 30s, 30s, 30s, 30s | 30s |
Pembakaran Lemak
HIIT Pembakaran Lemak
Rutin berkepadatan tinggi dengan istirahat singkat untuk memaksimalkan pembakaran kalori dan efek EPOC. Sirkuit yang menggabungkan kekuatan dan kardio metabolik.
Menengah
4 hari/minggu
160 menit/minggu
17 latihan
Program
Satu minggu penuh
Tiap latihan tertaut ke entrinya beserta animasi dan eksekusi terperinci.
Martes
40 min · Alta| latihan | Set | Repetisi | Istirahat |
|---|---|---|---|
| Pull Up | 4 | 10, 10, 10, 10 | 60s |
| Knee Raise di Bar | 4 | 20, 20, 20, 20 | 30s |
| Jump Lunge | 4 | 16, 16, 16, 16 | 60s |
| Push Up Standar | 4 | 20, 20, 20, 20 | 45s |
| Burpees | 3 | 12, 12, 12 | 60s |
Jueves
40 min · Alta| latihan | Set | Repetisi | Istirahat |
|---|---|---|---|
| Chin Up | 4 | 12, 12, 12, 12 | 45s |
| Dips Paralel | 4 | 15, 15, 15, 15 | 45s |
| Air Squat | 4 | 30, 30, 30, 30 | 45s |
| Plank Isometrik | 4 | 45s, 45s, 45s, 45s | 30s |
| Mountain Climbers | 3 | 30s, 30s, 30s | 30s |
Viernes
40 min · Alta| latihan | Set | Repetisi | Istirahat |
|---|---|---|---|
| V-Ups | 4 | 20, 20, 20, 20 | 30s |
| Burpees | 4 | 15, 15, 15, 15 | 60s |
| Australian Pull Up | 4 | 20, 20, 20, 20 | 45s |
| Lunges | 4 | 20, 20, 20, 20 | 45s |
| Push Up Tertutup | 4 | 15, 15, 15, 15 | 45s |
Terkait
Program lain
Hipertrofi seluruh tubuh
Push Pull Legs Tingkat Mahir
Kekuatan Atas/Bawah
Lebih suka yang dibuat khusus?
Program-program ini titik awal yang bagus. Aplikasi membangun satu dari skor aslimu per rantai dan peralatan yang kamu punya.
Unduhan gratis · Pro opsional mulai €4,99/bulan