Freeletics Program

       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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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 

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 

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

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