Inilah program latihan freeletics yang ane jalankan selama 15
minggu…. Untuk catatan waktu freeletics ane bisa lihat disini: MY FREELETICS RECORD
Week 1 — Aphrodite, pull up max, squat max, pull up max
Week
2 — Push up (92 reps), squat (163 reps), sit up (101 reps), pullup
(14 reps), leg levers (94 reps),
burpees (57 reps), venus.
Week 3 — Dione, push up max, push up max, one hand push up (20 reps)
Week
4 — Metis, Push up max, leg levers max, pull up max, push up max,
jack knives max, push up max, lunge max
Week 5 — Kronos, push up max
Week 6 — Artemis, Hand stand push up max, push up max
Week 7 — (HELL WEEK). Day 1: Helios, push up max, push up max, push up max
(HELL WEEK). Day 2: Aphrodite, Poseidon
(HELL WEEK). Day 3: Kronos, climber max, push up max
Week 8 — Hyperion, Metis, sit up max, jack knife max, push up max
Week 9 — Aphrodite, Venus, squat max, push up max, climber max, push up max
Week 10 — Zeus, push up max, sit up max, leg levers max, push up max
Week 11 — Metis, jackknives max, push up max, jackknives max, push up max
Week 12 — Kronos, one hand push up (20 reps)
Week 13 — Artemis, squat max, lunge max
Week 14 — Venus, pull up max, hand stand push up max
Week 15 — (HELL WEEK). Day 1: Aphrodite
(HELL WEEK). Day 2: Artemis
(HELL WEEK). Day 3: Venus, Hades, sit up max
(HELL WEEK). Day 4: Artemis, leg lever max
(HELL WEEK). Day 5: Dione
(HELL WEEK). Day 6: Poseidon, leg levers max
(HELL WEEK). Day 7: Venus, poseidon, zeus
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Tadi sudah ane bahas mengenai program latihan freeletics yang ane
jalankan di postingan pertama: Olahraga Freeletics. Program freeletics
ane adopsi karena menyesuaikan waktu olahraga ane yang hanya punya waktu
free 45-55 menit. Nah, kalau agan ingin lihat program freeletics
aslinya dari yang bikin ide olahraga freeletics, bisa dilihat dibawah
gan….. Program membentuk badan dengan freeletics 15 minggu.
WEEK 6
Session 1: Venus
Session 2:
Metis – 5min break – pullup max – 3min break – pullup max – 2min break – pullup max
Session 3: Dione
Session 4: Zeus
WEEK 7 (HELL WEEK)
HELL DAY 1
Artemis, Poseidon, Dione
HELL DAY 2
Poseidon, Zeus, Aphrodite
HELL DAY 3
Venus, Artemis, Hades
WEEK 8
Session 1: Poseidon
Session 2: Artemis – 5min break – sit up max
Session 3: Hades – 7min break – sit up max
Session 4:
Squat max – 5min break – squat max – 3min break – squat max – 5min break – metis
WEEK 9
Session 1: Zeus
Session 2: Aphrodite
Session 3: Hades
Session 4: venus
WEEK 10
Session 1: Zeus
Session 2: Venus
Session 3: Metis – 5min break – sit up max
Session 4: Artemis
WEEK 11
Session 1: Hades – 7min break – squat max
Session 2: Aphrodite
Session 3: Zeus
Session 4:
Pushup max – 2min break – situp max – 3min break – leg lever max – 2min break – pushup max
WEEK 12
Session 1: Venus
Session 2: Poseidon – 5min break – squat max
Session 3: Dione
Session 4: Zeus
WEEK 13
Session 1: Artemis
Session 2:
Leg lever max – 3min break – pushup max – 2min break – leg lever max – 3min break – squat max
Session 3: Zeus
Session 4: Venus
WEEK 14
WEEK 15 (HELL WEEK)
HELL DAY 1: Aphrodite
HELL DAY 2: Artemis – 7min break – sit up max
HELL DAY 3: Venus, hades, sit up max
HELL DAY 4: Artemis – 7min break – leg lever max
HELL DAY 5: Dione
HELL DAY 6: Poseidon – 3min break – leg lever max
HELL DAY 7: Venus, poseidon, zeus
Itulah menu asli freeletics. Kalau agan ingin coba menu aslinya,
monggo gan… Hehehe… Kalau menu freeletics yang ane tampilkan di
halaman : Olahraga Freeletics itu, merupakan program freeletics
modifikasi ane. Tetapi, intinya tetap pada freeletics.
So, olahraga freeletics itu sangat simpel, bisa dilakukan dimanapun,
nyaris tidak membutuhkan alat apapun jadi tidak membutuhkan biaya. DI
satu sisi, olahraga ini benar2 meningkatkan stamina agan2. Jadi,
mulailah dari sekarang untu hidup sehat. Agan bisa memilih menu ali
freeletics atau modifikasi program sendiri atau mengikuti modifikasi
program latihan ane.
Salam sehat freeletics Indonesia
————————————————————————————————————————-
PROGRAM ASLI FREELETICS
Tadi sudah ane bahas mengenai program latihan freeletics yang ane
jalankan di postingan pertama: Olahraga Freeletics. Program freeletics
ane adopsi karena menyesuaikan waktu olahraga ane yang hanya punya waktu
free 45-55 menit. Nah, kalau agan ingin lihat program freeletics
aslinya dari yang bikin ide olahraga freeletics, bisa dilihat dibawah
gan….. Program membentuk badan dengan freeletics 15 minggu.
WEEK 1
Session 1: Venus
Session 2: Pullup max – 3min break – squat max – 3min break – pullup max
Session 3: Venus
Session 4: pullup max – 3min break – squat max – 3min break – pullup max
WEEK 2
Session 1: Poseidon – 5min break – situp max
Session 2: Aphrodite
Session 3: Posedion – 5min break – situp max
Session 4: Venus
WEEK 3
Session 1:
Pushup max – 2min break – pullup max – 3min break – pushup max – 3min break – pullup max – 2min break – pushup max – 2min break – pull up max – 1min break – push up max – 1min break – pull up max
Pushup max – 2min break – pullup max – 3min break – pushup max – 3min break – pullup max – 2min break – pushup max – 2min break – pull up max – 1min break – push up max – 1min break – pull up max
Session 2: Venus
Session 3: Dione
Session 4:
Pushup
max – 2min break – pullup max – 3min break – pushup max – 3min break –
pullup max – 2min break – pushup max – 2min break – pull up max – 1min
break – push up max – 1min break – pull up max
Pushup
max – 2min break – pullup max – 3min break – pushup max – 3min break –
pullup max – 2min break – pushup max – 2min break – pull up max – 1min
break – push up max – 1min break – pull up max
WEEK 4
Session 1: Aphrodite
Session 2: Hades
Session 3: Aphrodite
Session 4: Hades
WEEK 5
Session 1: Zeus
Session 2:
Squat max – 5min break – leg levers max – 3min break – squat max – 3min break – leg lever max
Session 3: Aphrodite
WEEK 5
Session 1: Zeus
Session 2:
Squat max – 5min break – leg levers max – 3min break – squat max – 3min break – leg lever max
Session 3: Aphrodite
Session 4: Zeus
WEEK 6
Session 1: Venus
Session 2:
Metis – 5min break – pullup max – 3min break – pullup max – 2min break – pullup max
Session 3: Dione
Session 4: Zeus
WEEK 7 (HELL WEEK)
HELL DAY 1
Artemis, Poseidon, Dione
HELL DAY 2
Poseidon, Zeus, Aphrodite
HELL DAY 3
Venus, Artemis, Hades
WEEK 8
Session 1: Poseidon
Session 2: Artemis – 5min break – sit up max
Session 3: Hades – 7min break – sit up max
Session 4:
Squat max – 5min break – squat max – 3min break – squat max – 5min break – metis
WEEK 9
Session 1: Zeus
Session 2: Aphrodite
Session 3: Hades
Session 4: venus
WEEK 10
Session 1: Zeus
Session 2: Venus
Session 3: Metis – 5min break – sit up max
Session 4: Artemis
WEEK 11
Session 1: Hades – 7min break – squat max
Session 2: Aphrodite
Session 3: Zeus
Session 4:
Pushup max – 2min break – situp max – 3min break – leg lever max – 2min break – pushup max
WEEK 12
Session 1: Venus
Session 2: Poseidon – 5min break – squat max
Session 3: Dione
Session 4: Zeus
WEEK 13
Session 1: Artemis
Session 2:
Leg lever max – 3min break – pushup max – 2min break – leg lever max – 3min break – squat max
Session 3: Zeus
Session 4: Venus
WEEK 14
Session 1: Zeus
Session 2: Metis
Session 3: Zeus
Session 4: Metis
WEEK 15 (HELL WEEK)
HELL DAY 1: Aphrodite
HELL DAY 2: Artemis – 7min break – sit up max
HELL DAY 3: Venus, hades, sit up max
HELL DAY 4: Artemis – 7min break – leg lever max
HELL DAY 5: Dione
HELL DAY 6: Poseidon – 3min break – leg lever max
HELL DAY 7: Venus, poseidon, zeus
Itulah menu asli freeletics. Kalau agan ingin coba menu aslinya,
monggo gan… Hehehe… Kalau menu freeletics yang ane tampilkan di
halaman : Olahraga Freeletics itu, merupakan program freeletics
modifikasi ane. Tetapi, intinya tetap pada freeletics.
So, olahraga freeletics itu sangat simpel, bisa dilakukan dimanapun,
nyaris tidak membutuhkan alat apapun jadi tidak membutuhkan biaya. DI
satu sisi, olahraga ini benar2 meningkatkan stamina agan2. Jadi,
mulailah dari sekarang untu hidup sehat. Agan bisa memilih menu ali
freeletics atau modifikasi program sendiri atau mengikuti modifikasi
program latihan ane.
Salam sehat freeletics Indonesia
