Samarinda,10 September 1990
* Running : 5 x 800m
* Freeletics : MaX {15 weeks Program, Week 1 Session 5 -> 300 Seconds}
Burpee max ( 5 menit) 30 reps
Squat max ( 5 menit) 97 reps
Burpee max ( 5menit) 27 reps
Tegar Palyus Fiqar INSPIRATION, INOVATION and INVENTION
Samarinda,10 September 1990
* Running : 5 x 800m
* Freeletics : MaX {15 weeks Program, Week 1 Session 5 -> 300 Seconds}
Burpee max ( 5 menit) 30 reps
Squat max ( 5 menit) 97 reps
Burpee max ( 5menit) 27 reps
Samarinda, 8 September 2017
* Warming up
- Skipping 50 reps
- Jumping Jacks 50 reps
- Squat 20 reps
- Hip Raises 10 reps
- Arm & Reg Lift Left 10 reps
- Arm & Reg Lift Right 10 reps
- Diving Push Ups 10 reps
* Freeletics : Dione (Standart) {15 weeks Program, Week 1 Session 4 -> 1:24:46}
Round 1
- Jumping Jacks 75 reps
- Burpees 25 reps
- Leg Raises 50 reps
- Jumping Jacks 75 reps
- Sit ups 50 reps
- Burpees 25 reps
Round 2
- Jumping Jacks 75 reps
- Burpees 25 reps
- Leg Raises 50 reps
- Jumping Jacks 75 reps
- Sit ups 50 reps
- Burpees 25 reps
Round 3
- Jumping Jacks 75 reps
- Burpees 25 reps
- Leg Raises 50 reps
- Jumping Jacks 75 reps
- Sit ups 50 reps
- Burpees 25 reps
END