Thanks to visit codestin.com
Credit goes to www.scribd.com

Scribd
Upload
107 views2 pages

Fat Loss Program

This document provides a fat loss workout schedule and list created by Coach Fitfirliaa. It includes exercises like glute bridges, squats, lunges, and hip thrusts to be done over the course of a week, with rest days. Instructions are given for proper form, breathing, diet, and tracking progress over time through measurements and photos. Links to video demonstrations of the exercises are included. The goal is to lose fat through consistency and persistence with the program.

Uploaded by

rifkarofiah1
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
107 views2 pages

Fat Loss Program

This document provides a fat loss workout schedule and list created by Coach Fitfirliaa. It includes exercises like glute bridges, squats, lunges, and hip thrusts to be done over the course of a week, with rest days. Instructions are given for proper form, breathing, diet, and tracking progress over time through measurements and photos. Links to video demonstrations of the exercises are included. The goal is to lose fat through consistency and persistence with the program.

Uploaded by

rifkarofiah1
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
You are on page 1/ 2

FAT LOSS BEGINNER BY COACH FITFIRLIAA

Schedule /List Workout


Warm up
Walking Hand 2x10
https://youtu.be/FuKQdSfdVOQ
Lunges Rotate 2x10

https://youtu.be/ZwbQonMiUqI

Senin
Glute Bridge 2x10
Bench Squat 4x10 https://youtu.be/mrL4cfMymlg
Romanian Deadlift 4x10 https://youtu.be/RSO2_6VgzSs
Double Squat 3x10 https://youtu.be/xyakO_o3UvY
https://youtu.be/i9bqPtxkkVI

Selasa off/rest Off Consul Coach fitfirliaa

Rabu
Sumo squat 3x15 https://youtu.be/gTJagIu1R18
Narrow squat 3x15 https://youtu.be/lh-ZFfC9w4c
Lunges 3x10 https://youtu.be/WkDHf6Fhtsc
Side walk squat 3x10 https://youtu.be/fNGpGVMU7i8

Kamis off/libur Off Consul Coach fitfirliaa

Jumat
Dumbell Hip Thrust 3x15 https://youtu.be/UHzHtavxNN4
Single leg abduction 3x10 https://youtu.be/Oi4q2qxOCRA
Double Squat 4x10 https://youtu.be/i9bqPtxkkVI
Fire hydrants 2x10 https://youtu.be/rr6dTpizLWU

Sabtu
https://youtu.be/xyakO_o3UvY
Romanian Deadlift 3x15
https://youtu.be/GGVARkPXTFA
Pulse Squat 3x15
https://youtu.be/F-gL7A66MpA
Sumo abduction 3x12
https://youtu.be/q0tB17jRJHU
Clamshell 2x10

Minggu off/libur Off Consul Coach fitfirliaa

Finisher https://youtu.be/p3DOynl-e_A
Pilih salah satu ( choose one) https://youtu.be/VHFU_1N8RPs
Jumping Squat https://youtu.be/GGVARkPXTFA
Schedule /List Workout
Modified Burpee
Pulse Squat

* Pemanasan dan finisher wajib dilakukan setiap latihan.


* contoh gerakan 3x15 artinya gerak 15x istrahat 1 menit lanjut 15x
lagi istrahat lanjut 15 kali lagi.
( 3 set 15 repetisi)
* Istirahat 1 menit tiap set
NOTE : * Nafas diambil dari hidung dan dikeluarkan lewat mulut (nafas perut)
seperti saat bilang kata “hah”
Tiap minggu check BB, lingkar * Hembuskan nafas pada saat mengangkat beban /posisi netral
badan & foto * Hindari begadang & makanan terlalu pedas sebelum latihan.
* Makan maksimal sejam sebelum latihan.
* Saat/setelah latihan badan akan pegel (delayed onset muscle
soreness) 1-2 hari dan itu normal.
*Beban bisa menggunakan dumbell,barbell/plate & kettlebell.
*bar (stik besi di gym atau bisa diganti plate/dumbell)
* Program dibuat sesuai data masing-masing merubah gerakan/ set/
repetisi sama dengan merubah target

• Buat yg workout bisa tag ig story fitfirliaa tiap latihan biar semangat!!
• Kirim video latihan 5 detik/ gerakan sesuai jadwal ( hari) untuk dikoreksi

If you are persistent you will get it


If you are consistent you will keep it!

You might also like