Sabtu Ahad Isnin Rabu Khamis Jumaat

28/3 29/3 30/3 1/4 2/4 4/4

Selasa
(50 squats) (55 squats) (60 squats) (70 squats) (75 squats) (80 squats)
31/3
(30 lunges) (30 lunges) (30 lunges) (30 lunges) (30 lunges) (30 lunges)
(REST)
(60 star jumps) (60 star jumps) (60 star jumps) (60 star jumps) (60 star jumps) (60 star jumps)
(40 saat wall sit) (40 saat wall sit) (40 saat wall sit) (40 saat wall sit) (40 saat wall sit) (40 saat wall sit)
Ahad Isnin Selasa Khamis Jumaat
6/4 7/4 8/4 10/4 11/4
Sabtu Rabu
(100 squats) (105 squats) (110 squats) (130 squats) (135 squats)
5/4 9/4
(30 lunges) (30 lunges) (30 lunges) (30 lunges) (30 lunges)
(REST) (REST)
(60 star jumps) (60 star jumps) (60 star jumps) (60 star jumps) (60 star jumps)
(40 saat wall sit) (40 saat wall sit) (40 saat wall sit) (40 saat wall sit) (40 saat wall sit)
Sabtu Isnin Selasa Rabu Jumaat
12/4 14/4 15/4 16/4 18/4
Ahad Khamis
(140 squats) (150 squats) (155 squats) (160 squats) (180 squats)
13/4 17/4
(30 lunges) (30 lunges) (30 lunges) (30 lunges) (30 lunges)
(REST) (REST)
(60 star jumps) (60 star jumps) (60 star jumps) (60 star jumps) (60 star jumps)
(40 saat wall sit) (40 saat wall sit) (40 saat wall sit) (40 saat wall sit) (40 saat wall sit)
Sabtu Ahad Selasa Rabu Khamis
19/4 20/4 22/4 23/4 24/4
Isnin Jumaat
(185 squats) (190 squats) (220 squats) (225 squats) (230 squats)
21/4 25/4
(30 lunges) (30 lunges) (30 lunges) (30 lunges) (30 lunges)
(REST) (REST)
(60 star jumps) (60 star jumps) (60 star jumps) (60 star jumps) (60 star jumps)
(40 saat wall sit) (40 saat wall sit) (40 saat wall sit) (40 saat wall sit) (40 saat wall sit)
Sabtu Ahad
Selasa Rabu Khamis
26/4 27/4
Isnin 29/4 30/4 1/5 Jumaat
(240 squats) (250 squats)
28/4 (20 push-ups) (25 push-ups) (30 push-ups) 2/5
(30 lunges) (30 lunges)
(REST) (20 sit-ups) (25 sit-ups) (30 sit-ups) (REST)
(60 star jumps) (60 star jumps)
(10 saat bridge) (10 saat bridge) (10 saat bridge)
(40 saat wall sit) (40 saat wall sit)
 Sabtu Ahad Isnin Selasa Rabu Khamis Jumaat
3/5 4/5 5/5 6/5 7/5 6/5 7/5
(35 push-ups) (40 push-ups) (45 push-ups) (REST) (50 push-ups) (55 push-ups) (60 push-ups)
(35 sit-ups) (40 sit-ups) (45 sit-ups) (50 sit-ups) (55 sit-ups) (60 sit-ups)
(15 saat bridge) (15 saat bridge) (15 saat bridge) (20 saat bridge) (20 saat bridge) (20 saat bridge)
Sabtu Ahad Isnin Selasa Rabu Khamis Jumaat
8/5 9/5 10/5 11/5 13/5 14/5 15/5
(REST) (65 push-ups) (70 push-ups) (75 push-ups) (REST) (80 push-ups) (85 push-ups)
(65 sit-ups) (70 sit-ups) (75 sit-ups) (80 sit-ups) (85 sit-ups)
(20 saat bridge) (20 saat bridge) (20 saat bridge) (30 saat bridge) (30 saat bridge)

Sabtu Ahad Isnin Selasa Rabu Khamis Jumaat

16/5 17/5 18/5 19/5 20/5 21/5 22/5
(90 push-ups) (REST) (95 push-ups) (100 push-ups) (100 push-ups) (REST) (100 push-ups)
(90 sit-ups) (95 sit-ups) (100 sit-ups) (100 sit-ups) (100 sit-ups)
(30 saat bridge) (30 saat bridge) (30 saat bridge) (30 saat bridge) (30 saat bridge)
Sabtu Ahad Isnin Selasa Rabu Khamis Jumaat
23/5 24/5 25/5 26/5 27/5 28/5 29/5
(100 push-ups) (100 push-ups) (REST) (100 push-ups) (100 push-ups) (100 push-ups) (REST)
(100 sit-ups) (100 sit-ups) (100 sit-ups) (100 sit-ups) (100 sit-ups)
(30 saat bridge) (30 saat bridge) (30 saat bridge) (30 saat bridge) (30 saat bridge)
Sabtu Ahad Isnin Selasa Rabu Khamis Jumaat
30/5 31/5 1/6 2/6 3/6 4/6 5/6
(100 push-ups) (100 push-ups) (REST)
(100 sit-ups) (100 sit-ups)
(30 saat bridge) (30 saat bridge)