Remember:

o Check with your doctor before starting a new exercise program, especially if you have a medical condition.
o Dont forget to warm-up for 5 10 minutes before you start your workout and to cool-down. Stretch after
your workout.

Here are the workouts:

o Total body workout

o Upper body workout (arm & shoulders)
o Core workout (abs and back)

o Beginner weight loss workout plan (this page see immediately below)
o Intermediate weight loss workout plan
o Advanced weight loss workout plan

o How hard you should exercise

Note: IT = interval training, HIIT = high intensity interval training

For Maximum Weight Loss Results, Cardio:

o 5 7 days/ week
o 40 60 minute continuous workout
o 60 80% of your Maximum heart rate (Fikri : 168 sampai 181 denyut permenit)
 CORE WORKOUT
How to Get Started

If you are a beginner start with two sets of 10 15 repetitions, otherwise, aim to do 2 3 sets of 20 repetitions.
Quality is more important than quantity. If you struggle, do fewer repetitions.

1. STABILITY BALL BACK EXTENSION

AREAS TRAINED: UPPER BACK (RHOMBOIDS)

EXERCISE MOVEMENT:

o Lie with your tummy on a stability ball and steady yourself by pushing your feet against a wall (or other secure
object).
o Put your arms straight by your sides with your palms facing upwards. This is your starting position.
o Lift your upper body while rotating your palms down to the floor and squeezing your shoulder blades together.
o Slowly lower and rotate your palms back to the starting position.

TIP: Dont over curve (hyperextend) your back.

2. SEATED RESISTANCE BAND ROW

AREAS TRAINED: BACK (ERECTOR SPINAE)

 EXERCISE MOVEMENT:

o Tie a resistance band around a secure object, close to floor level.

o Sit on the ground with your legs straight and grasp the ends of the resistance band, so you can feel the tension in
it.
o Lean your torso forward, bending from the waist, while maintaining the resistance in the band. This is your starting
position.
o Lean back (to about 110 degrees), pulling your hands in towards your chest and squeezing your shoulder blades
together.
o Hold that position for a second and repeat.

TIP:

o Make sure you use a resistance band that provides sufficient resistance, so that the exercise is challenging.
o If you use the gym, you can also use the pulley machine.

3. STABILITY-BALL ROLLOUT

AREAS TRAINED: STOMACH (RECTUS ABDOMINIS), CORE (TRANSVERSE ABDOMINUS) & BALANCE
AND COORDINATION

EXERCISE MOVEMENT: (Exercise Video)

o Kneel behind a stability ball, place your bent elbows on the ball.
o Contract your abs and support your weight in your arms
o Roll the stability ball away from your body about two inches forwards.
o Roll stability ball back to starting position. Repeat.

TIP:

o To control the difficultly of this exercise, just change distance you roll the ball away from your body. The further
away you roll the ball, the more challenging the exercise.
o To increase difficulty, lift your knees off the floor so that your legs are extended, forming a straight line between
your head, shoulders, hips and feet.
o Start slowly, with small movements.
 4. STABILITY BALL KNEE TUCKS

AREAS TRAINED: CORE (TRANSVERSUS ABDOMINIS), STOMACH (RECTUS ABDOMINIS), SIDES

(OBLIQUES) AND THIGHS (QUADRICEPS)

EXERCISE MOVEMENT: (Exercise Video)

o Start in push-up plank position with your shins on a stability ball and your palms on the floor.
o Your body should form a straight line from head to heels.
o Keeping your back straight, contract your abs and pull the ball toward your chest by pulling your knees toward
your chest.
o Briefly pause, and then straighten legs to roll the ball back to your starting position. Repeat

5. SPIDERMAN

AREAS TRAINED: CORE (TRANSVERSUS ABDOMINIS), STOMACH (RECTUS ABDOMINIS), UPPER BACK
(LATS), SHOULDERS (DELTOIDS) AND REAR UPPER ARMS (TRICEPS)

EXERCISE MOVEMENT: (Exercise Video)

o Start in the push-up position.

o Lift your right foot off the floor, swinging your leg out to the side to bring your right knee to your right elbow.
o Return to the starting position and repeat on the other side.
o Alternate between your left and right sides.

6. STABILITY BALL SIDE LIFT

AREAS TRAINED: SIDES (OBLIQUES)

EXERCISE MOVEMENT: (Exercise Video)

o Sit with your right hip on an exercise ball, extending your right leg forward and your left leg backwards
o Steady your feet against a secure object (e.g. wall) for stability.
o Place your arms behind your head and lower your body sideways over the exercise ball.
o Lift up your torso back up to the starting position.
o Complete one set on the right side and then repeats on the left side.

TIP: Keep your back straight.

7. STABILITY BALL OBLIQUE CRUNCH

 AREAS TRAINED: CORE (TRANSVERSE ABDOMINUS), STOMACH (RECTUS ABDOMINIS) & SIDES
(OBLIQUES)

EXERCISE MOVEMENT: (Exercise Video)

o Lie with your lower back on an exercise ball, your feet flat on the floor and put your hands by your temples.
o Lift your torso up, and move your right elbow toward your left knee.
o Lower torso back to starting position.
o Repeat the move on the other side side.

8. STABILITY BALL STRAIGHT-LEG CRUNCHES

AREAS TRAINED: STOMACH (RECTUS ABDOMINIS)

EXERCISE MOVEMENT:

o Lie on the floor on your back with your legs straight.

o Squeeze a stability ball between your feet/ calves and raise your legs off the floor, to about 45 degrees.
o Extend your arms in front of you pointing towards the ball. This is your starting position.
o Raise your upper body off the floor and touch the ball with your fingertips.
o Slowly and controlled lower your upper body to the floor. Repeat.
 UPPER BODY WORKOUT
HOW TO GET STARTED

For dumbbell exercises, use five- to 10-pound weights. Aim to complete two sets of 8 12 repetitions for each of
exercise. Once you are able to easily do 12 repetitions, try using heavier dumbbells.

1. STANDING BICEPS CURLS

AREAS TRAINED: FRONT OF UPPER ARMS (BICEPS)

(see here for exercise instructions Exercise Video)

2. ALTERNATING HAMMER CURLS

AREAS TRAINED: FRONT OF UPPER ARMS (BICEPS)

(see here for exercise instructions Exercise Video)

3. WALKING PLANK
AREAS TRAINED: FRONT AND MIDDLE OF SHOULDERS (ANTERIOR AND MIDDLE DELTOIDS)

EXERCISE MOVEMENT: (Exercise Video)

o Start in the plank position (i.e. a push-up position with arms extended and only your hands and toes touching the
floor. Your hands should be positioned under shoulders; and your feet slightly wider than hip-width apart. Contract
your abs and keep your back straight.)
o To start the exercise, move your right hand about 6 inches to the right, and then move your left hand 6 inches to
the left.
o Return each hand to your starting position and continue for 30 seconds. Rest and repeat.

4. FRONT RAISE
AREAS TRAINED: FRONT OF SHOULDERS (ANTERIOR DELTOIDS) AND MIDDLE OF SHOULDERS
(MIDDLE DELTOIDS)

EXERCISE MOVEMENT: (Exercise Video)

o Hold a dumbbell in each hand with your arms by your sides down and the palms of your hands facing your thighs.
o In a slow, controlled movement, raise your extended arms straight up in front of your body to chest level, keeping
your elbows slightly bent.
o Pause and lower your arms back to the starting position. Repeat.

TIP: As your arms are straight during the exercise, this move is quite challenging, and youll probably want to use
lighter weights.

5. DIAMOND PUSH-UP
AREAS TRAINED: BACK OF UPPER ARMS (TRICEPS)

(see here for exercise instructions Exercise Video)

6. TRICEPS KICKBACK
AREAS TRAINED: BACK OF UPPER ARMS (TRICEPS)

(see here for exercise instructions Exercise Video)

7. ONE ARM BENT-OVER LATERAL RAISE

AREAS TRAINED: BACK OF SHOULDERS (POSTERIOR DELTOIDS)

EXERCISE MOVEMENT:

o Stand with feet more than shoulder-width apart and grasp a dumbbell in your right hand.
o Bend your upper body forwards, bending from the hips and keeping your knees slightly bent, your back straight
and contracting your abs.
o The dumbbell should be hanging down towards the floor; rest your left had on your left upper thigh.
o Keeping your arm slightly bent, slowly and with control raise the dumbbell up and out to your side until your upper
arm is about parallel with your torso.
o Slowly lower your arm back to the start position and repeat.

TIP: Keep your movements slow and controlled, do not swing the dumbbell. This exercise calls for extended
arms, so youll want to start with lighter weights.

8. PRONE SHOULDER EXTENSION

AREAS TRAINED: BACK OF SHOULDERS (POSTERIOR DELTOIDS)

EXERCISE MOVEMENT:

o Lie face down with your legs straight and arms by your sides (palms facing the ceiling). Put a folded towel under
forehead for support.
o Keeping your arms straight, raise them off the floor. Hold briefly, squeezing shoulders and lower arms down just
above the floor (no touching!). Repeat.
o Breathe out as you raise your arms and breathe in as you lower them.
o To make this exercise more difficult you can add very light weights holding them with your palms facing up.

TOTAL BODY WORKOUT

HOW TO GET STARTED

This workout is set up as a 20-minute circuit. Do each exercise for 40 seconds, with about 20 seconds rest in
between. Repeat the circuit twice to maximise your weight-loss. For exercises that require dumbbells, opt for a
weight at which you struggle to complete the last rep of your last set with perfect form.

1. SEATED TRICEPS EXTENSION

AREAS TRAINED: BACK OF UPPER ARMS (TRICEPS)

(see here for exercise instructions Exercise Video)

2. STABILITY BALL LUNGE

AREAS TRAINED: FRONT OF THIGHT (QUDRICEPS) AND BACK OF THIGHS (HAMSTRINGS)

EXERCISE MOVEMENT: (Exercise Video)

o Start by standing in front of a stability ball (back facing ball) and putting your left foot on top of the ball.
o Contract your abdominal muscles (drawing your belly button in towards your spine), bend your right knee and
lunge. The stability ball will roll backward and your shin will move across the ball. Focus on rolling the ball
backward from your pelvis, not your foot.
o Roll the ball to the starting position.
o Repeat one set on the right leg before changing over to the left.

TIP: Keep your right knee soft (do not lock your standing knee).

3. STABILITY BALL BACK EXTENSION

AREAS TRAINED: BACK (ERECTOR SPINAE) AND BOTTOM (GLUTES)

EXERCISE MOVEMENT: (Exercise Video)

o Lie with on your tummy on a stability ball, place feet against a sturdy object (e.g. wall) and cross your arms across
your chest.
o Squeeze your glutes and raise your torso up until your body forms a straight line.
o Hold briefly and with control lower back to starting position. Repeat
 TIP: Keep your movements small and controlled.

4. STABILITY BALL LYING TRICEPS EXTENSION

AREAS TRAINED: BACK OF UPPER ARMS (TRICPES)

EXERCISE MOVEMENT: (Exercise Video)

o Grasp a dumbbell in each hand and lie with your upper back on a stability ball.
o Raise your hips so that your body forms a straight line from knees to shoulders. Push your weight into your heels
to keep your hips raised and glutes engaged during the move.
o Extend your arms straight out above your head, and hold the dumbbells so that the palms of your hands are
facing each other. This is your starting position.
o Without moving your upper arms, slowly and with control bend your elbows, lowering the dumbbells until your
forearms are beyond parallel to the floor.
o Raise your arms back to starting position. Repeat.

TIP: If your elbows hurt, decrease the weight or the amount of repetitions.

5. STABILITY BALL SINGLE LEG SQUAT

AREAS TRAINED: FRONT OF THIGHS (QUADRICEPS), BACK OF THIGHS (HAMSTRINGS) AND BOTTOM
(GLUTES)

EXERCISE MOVEMENT: (Exercise Video)

o Place the stability ball against a wall, stand about a foot in front of it and rest your lower back against the ball,
hands on hips.
o Raise your right leg. This is your starting position
o Squat down by bending left leg, gently rolling ball down the wall.
o Rise up, returning to starting position. Repeat.
o Complete one set on the same side before repeating on the other side.

TIP: Contract your abs to improve balance.

6. CRUNCH WITH TOE TAP

AREAS TRAINED: STOMACH (RECTUS ABDOMINIS) AND DEEP STOMACH MUSCLES (TRANSVERSE
ABDOMINIS)

EXERCISE MOVEMENT:

o Lie on your back with your knees bent.

o Put your right foot in front your left knee and put both hands behind your head.
o With control, raise your head and shoulders off the floor and simultaneously bring your knees to your chest.
o Lower upper body back to the ground and lower legs until your left foot touches the floor.
o Complete one set same side, before switching legs and completing set on other side.

7. TRICEP DUMBBELL KICKBACKS

AREAS TRAINED: BACK OF UPPER ARMS (TRICEPS)
 EXERCISE MOVEMENT: (Exercise Video)

o Grasp a dumbbell in your right hand and stand with your left leg in front of your right leg.
o Lean forwards, bending from your waist, and support your weight in your front leg.
o Bend your right elbow and bring the dumbbell by your side. This is your starting position.
o Straighten your right arm and move it backwards, keeping your elbow in line with your body.
o Slowly bend your elbow back, returning to the starting position.
o Complete one set on the same side, before switching arms.

TIP: Dont lock your elbow when extending your arm backwards.

8. PULSING LUNGES
AREAS TRAINED: FRONT OF THIGHS (QUADRICEPS), BACK OF THIGHS (HAMSTRINGS) AND BOTTOM
(GLUTES)

EXERCISE MOVEMENT: (Exercise Video)

o Get into the lunge position (Take a large step forward with your right leg. Dont let the knee of your front leg go
past your toes).
o Your back knee should be about 5cm above the floor. This is you starting position
o Lower your knee to almost touch the floor. Then raise knee back to starting position. Repeat.
o Complete one set on same side, then switch legs.

TIP:

o Keep your hips straight, your upper body upright, and your tummy muscles tight.
o Rest your hands on your hips to help you balance.
o You should always have a bend in both knees.

9. SPIDERMAN
AREAS TRAINED: CORE (TRANSVERSUS ABDOMINIS), STOMACH (RECTUS ABDOMINIS), UPPER BACK
(LATS), SHOULDERS (DELTOIDS) AND REAR UPPER ARMS (TRICEPS)

EXERCISE MOVEMENT: (Exercise Video)

o Assume the standard push-up position, with your arms straight and hands underneath your shoulders.
o Bend your right leg, swinging it out to the side to bring your knee towards your left elbow.
o Return to the starting position and switch sides.
o Alternate between your left and right sides.

TIP: Quality is more important than quantity. If you struggle, do fewer repetitions.