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
