WORKOUT

PLAN
30 DAYS
CHALLENGE

by Alvin Hartanto
 BEFORE WE START
- konsultasikan ke dokter pribadi anda
sebelum berolahraga
- olahraga lah 1 -2 jam setelah makan
- hari dan jam olahraga tidak penting yang
bisa konsisten .
- cari lah nama gerakan di youtube agar
mendapatkan visual maximal

pengertian reps , set , dan detik.

Reps adalah jumlah gerakan harus di lakukan

berapa kali

set adalah pengeluangan repetisi

detik adalah harus melakukan gerakan itu

sebanyak2nya dalam waktu yang di tentukan.

3x15 artinya adalah 3 set 15 repetisi . push up 15

reps 3 set artinya adalah ...

push up 60 sec 3 set artinya adalah...

2
WEEK 1-2
MONDAY - All Body Workout
*Optional 2 Set for Each Exercise
* increase weight

WARM UP

3 Set 30's Jumping Jacks

3 Set 30's High Knee

2
WEEK 1-2
MONDAY - All Body Workout

WORKOUT

3 x 15 Floor Dumbbell Press

3 x 15 Bent Over Dumbbell Row

3 x 15 Dumbbell Lateral Raises

3
WEEK 1-2
MONDAY - All Body Workout

WORKOUT

3 x 15 Body Weight Squat

2 Set 30's Mountain Climber

2 Set 30's Plank / Knee Plank

4
WEEK 1-2
MONDAY - All Body Workout

CARDIO

Cardio 20 Minutes (Optional)

Pilih salah satu gerakan Cardio yang

paling sesuai dengan Anda. Untuk cardio
bisa intensitas tinggi atau sedang.

Jenisnya bisa jogging, aerobic youtube,

pingpong, sepeda dll

5
WEEK 1-2
TUESDAY - 40 MINUTES CARDIO

CARDIO

Cardio 40 Minutes

Cardio 40 Minutes

Pilih salah satu gerakan Cardio yang

paling sesuai dengan Anda. Untuk cardio
bisa intensitas tinggi atau sedang.

Jenisnya bisa jogging, aerobic youtube,

pingpong, sepeda dll

6
WEEK 1-2
WEDNESDAY - OFF DAY

OFF DAY

Yoga (Optional)

Apabila tetap ingin olahraga saat off

day, bisa mencoba yoga melalui
Youtube

7
WEEK 1-2
THURSDAY - All Body Workout
*Optional 2 Set for Each Exercise
* increase weight

WARM UP

3 Set 30's Run in Place

3 x 15 Bodyweight Squat

8
WEEK 1-2
THURSDAY - All Body Workout

WORKOUT

3 x 15 Bodyweight Lunges

3 x 15 Dumbbell Sumo Squat

3 x 15 Bodyweight Push-Up

9
WEEK 1-2
THURSDAY - All Body Workout

WORKOUT

Lakukan gerakan ini

di lantai tanpa
bench

3 x 15 Floor Dumbbell Fly

3 x 15 floor Dumbbell Pullover

3 x 15 Standing Dumbbell Shoulder Press

10
WEEK 1-2
THURSDAY - All Body Workout

WORKOUT & CARDIO (OPTIONAL)

2 x 15 Lying Leg Raises

2 x 15 Crunch

Cardio 20 Minutes (Optional)

11
WEEK 1-2
FRIDAY - 40 MINUTES CARDIO

CARDIO

Cardio 40 Minutes

Cardio 40 Minutes

Pilih salah satu gerakan Cardio yang

paling sesuai dengan Anda. Untuk cardio
bisa intensitas tinggi atau sedang.

Jenisnya bisa jogging, aerobic youtube,

pingpong, sepeda dll

12
WEEK 1-2
SATURDAY & SUNDAY - OFF DAY

OFF DAY

Yoga (Optional)

Apabila tetap ingin olahraga saat off

day, bisa mencoba yoga melalui
Youtube

13
WEEK 3-4
MONDAY - Chest & Shoulder
*Optional 4 Set for Each Exercise
* increase weight
WARM UP

3 Set 20's Arms Across Chest

3 Set 20's Full Arms Circle

3 Set 20's High Knee

14
WEEK 3-4
MONDAY - Chest & Shoulder

WORKOUT

3 x 15 Push Up

3 x 15 Incline Push Up

3 x 15 Dumbbell Chest Press

15
WEEK 3-4
MONDAY - Chest & Shoulder

WORKOUT

3 x 15 Standing Dumbbell Shoulder Press

3 x 15 Dumbbell Lateral Raises

3 x 45's Plank

16
WEEK 3-4
MONDAY - Chest & Shoulder

WORKOUT & CARDIO

3 x 15 Sit Up

Cardio ini adalah

pilihan, boleh untuk
tidak dilakukan

Cardio 20 Minutes (Optional)

17
WEEK 3-4
TUESDAY - Leg & Back
*Optional 4 Set for Each Exercise
* increase weight
WARM UP

3 Set 20's Hip Rotation

3 Set 20's Standing Side Leg Raises

3 Set 20's Standing front Leg Raises

18
WEEK 3-4
TUESDAY - Leg & Back

WORKOUT

3 x 15 Dumbbell Lunges Each Leg

3 x 15 Dumbbell Squat

3 x 15 Sumo Squat

19
WEEK 3-4
TUESDAY - Leg & Back

WORKOUT

3 x 15 Floor Dumbbell Pullover

3 x 15 Dumbbell Bent Over Row

3 x 15 Bent Over Reverse Fly

20
WEEK 3-4
TUESDAY - Leg & Back

WORKOUT

3 x 15 Lying Leg Raise

3 x 30's Mountain Climber

Cardio 20 Minutes (Optional)

21
WEEK 3-4
WEDNESDAY - OFF DAY

OFF DAY

Yoga (Optional)

Pilih salah satu gerakan Cardio yang

paling sesuai dengan Anda. Untuk cardio
bisa intensitas tinggi atau sedang.

Jenisnya bisa jogging, aerobic youtube,

pingpong, sepeda dll

22
WEEK 3-4
THURSDAY - Shoulder & Chest
*Optional 4 Set for Each Exercise
* increase weight
WARM UP

3 Set 20's Arms Cross Chest

3 Set 20's Full Arm Circle

3 Set 20's High Knee

23
WEEK 3-4
THURSDAY - Shoulder & Chest

WORKOUT

3 x 15 Dumbbell Upright Row

3 x 15 Dumbbell Front Raises

3 x 15 Standing Dumbbell Press

24
WEEK 3-4
THURSDAY - Shoulder & Chest

WORKOUT

3 x 15 Incline Push Ups

3 x 15 Floor Dumbbell Press

3 x 15 Bodyweight Push Ups

25
WEEK 3-4
THURSDAY - Shoulder & Chest

WORKOUT

3 x 45's Plank

3 x 15 Sit Up

Cardio ini adalah

pilihan, boleh untuk
tidak dilakukan

Cardio 20 Minutes (Optional)

26
WEEK 3-4
FRIDAY - Leg & Back
*Optional 4 Set for Each Exercise
* increase weight
WARM UP

3 Set 20's Hip Rotation

3 Set 20's Standing Side Leg Raises

3 Set 20's Standing Front Leg Raises

27
WEEK 3-4
FRIDAY - Leg & Back

WORKOUT

3 x 15 Dumbbell Lunges Each Leg

3 x 15 Dumbbell Squat

3 x 15 Sumo Squat

28
WEEK 3-4
FRIDAY - Leg & Back

WORKOUT

3 x 15 floor Dumbbell Pullover

3 x 15 One Arm Dumbbell Row

3 x 15 Dumbbell Deadlift

29
WEEK 3-4
FRIDAY - Leg & Back

WORKOUT

3 x 15 Lying Leg Raises

3 x 30's Mountain Climber

30
WEEK 3-4
SATURDAY & SUNDAY - OFF DAY

OFF DAY

Yoga (Optional)

Apabila tetap ingin olahraga saat off

day, bisa mencoba yoga melalui
Youtube

31