Goal:
The goal of this exercise is to strengthen the core, improve posture, and increase endurance.

Materials:

• A flat, comfortable surface (such as a yoga mat)

• Comfortable workout clothes

Steps:

1. Start Position
   Begin by lying face down on the floor or mat. Make sure your body is aligned and your elbows are directly under your shoulders. Place your forearms flat on the ground, and your legs should be extended straight behind you, with your toes touching the floor.

2. Lift Your Body
   Push up off the floor, raising your body to form a straight line from your head to your heels. Keep your core tight, and avoid letting your hips drop or your back arch. Engage your abdominal muscles, glutes, and legs to maintain stability.

3. Hold the Position
   Maintain the plank position for the desired amount of time (e.g., 30 seconds to 1 minute for beginners). Make sure to breathe steadily during this time. Keep your neck neutral, and avoid looking up or letting your head drop.

4. Finish the Exercise
   To end the plank, slowly lower your body back to the floor and rest. You can take a short break before repeating the exercise if necessary.

Tips for Success:

• Keep your back straight and your hips level with your shoulders.

• If you're a beginner, start with shorter intervals and gradually increase the duration as your strength improves.

• Don't hold your breath. Keep breathing evenly throughout the exercise.

Push-ups are a great exercise to strengthen your chest, arms, and core muscles. Follow these simple steps to perform a proper push-up:

Materials Needed:

A flat surface (like a mat or the floor)

Comfortable clothing

Steps:

1. Start in a Plank Position:

Begin by lying face down on the floor.

Place your hands on the floor, slightly wider than shoulder-width apart. Your fingers should be spread and facing forward.

Position your feet together or slightly apart, with your toes pressed into the ground.

Keep your body in a straight line from head to heels, engaging your core muscles.

2. Lower Your Body:

Slowly bend your elbows to lower your body toward the ground.

Keep your elbows at a 45-degree angle from your body (not flared out to the sides).

Lower yourself until your chest is just above the floor. Be careful not to let your hips drop or your back arch.

3. Push Back Up:

Push through your palms to straighten your arms and raise your body back to the starting position.

Keep your body in a straight line as you push up.

Make sure your elbows are not locked at the top; maintain a slight bend for joint safety.

4. Repeat:

Continue performing push-ups for the desired number of repetitions.

Focus on keeping a steady rhythm and maintaining proper form throughout.

• Tips:

Keep your core engaged to avoid sagging your back or arching your spine.

Don’t rush the movement; control both the lowering and lifting phases.

If you're a beginner, you can modify push-ups by doing them on your knees instead of your toes.

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Lucky Maulana Fadillah Marpaung

Mahira Salwa Arvikah

Jumping jacks are a great exercise to strengthen your core muscles, legs, and arms. They also improve your cardiovascular health and coordination.

Here's a simple guide on how to do jumping jacks:

1. Starting Position: Stand straight with your feet together and your arms at your sides.

2. Jump and Spread: Jump up, spreading your legs wider than shoulder-width apart and raising your arms overhead.

3. Return to Starting Position: Jump back to the starting position, bringing your feet together and lowering your arms to your sides.

4. Repeat: Continue this jumping motion, alternating between the spread and closed positions.

Remember:

• Land softly: Land on the balls of your feet to minimize impact on your joints.

• Maintain good posture: Keep your back straight and your core engaged.

• Breathe rhythmically: Inhale as you jump up and exhale as you land.

  
  

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2. M. Fajri As-Shiddiqi

3. Ayu Syahraini

4. Salwa Naila

   
   

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3.Zizi Kayana Putri

4.Zulfa Nurul Afifa

The primary goal of a squat jump is to improve lower body strength, power, and explosiveness. It targets muscles like the quads, glutes, hamstrings, and calves, while also engaging your core for stability. Squat jumps are often used in athletic training to enhance performance in sports like basketball, football, and track and field.

Materials Needed

• Space: A flat surface like a gym floor, outdoor track, or even a carpeted area in your home is sufficient.

• Comfortable athletic shoes: Make sure you're wearing shoes with proper support to cushion the impact when you jump and land.

No other special equipment is needed, although you could use a mat or cushion if you're jumping on hard floors for extra comfort.

Step-by-Step Guide: How to Squat Jump

1. Starting Position

• Stand with your feet about shoulder-width apart.

• Your toes should be pointing forward or slightly outward (depending on what feels natural for you).

• Keep your chest up and your shoulders back.

• Place your arms in front of you or have them in a ready position by your sides.

2. The Squat Phase

• Begin by lowering your body into a squat. Push your hips back and bend your knees as you lower your body toward the ground.

• Make sure your knees stay aligned with your toes and do not cave inward.

• Keep your back straight, chest up, and core engaged throughout the movement.

• Lower your hips until your thighs are parallel to the ground or slightly below (this is often referred to as "ass-to-grass" depth in squatting).

3. The Jump Phase

• From the squat position, explode upwards by pushing through your heels and extending your legs forcefully.

• Use your arms to generate momentum by swinging them upward as you jump.

• Try to jump as high as you can, aiming for maximum height with each rep.

• While jumping, focus on driving your body straight up, not forward.

4. Landing

• Land softly with your knees slightly bent (don’t lock them), and immediately go back into the squat position for your next rep.

• Aim for a smooth, controlled landing. This reduces impact on your joints and helps you maintain balance.

• Reset your body briefly if needed to ensure proper form before starting the next jump.

5. Repeat

• Perform your desired number of squat jumps, typically ranging from 10-20 reps depending on your fitness level.

• Rest briefly between sets if needed, or do multiple sets with a short rest in between.

Tips for Effective Squat Jumps

• Control your landing: The harder and faster you land, the greater the risk of injury. Always aim to land softly and with proper form.

• Engage your core: Keep your abs tight to protect your lower back throughout the movement.

• Breathing: Exhale as you jump and inhale as you lower back into the squat position.

• Focus on explosive power: Don’t just squat and jump—it’s about how fast and explosively you can move. Speed is key to building power.

Modifications (if needed)

• For beginners: If jumping is too challenging, you can start with bodyweight squats (without jumping) to build strength first.

• For advanced training: To increase the intensity, you can add resistance by holding a dumbbell or a kettlebell, or you can wear a weighted vest. Alternatively, you could perform squat jumps onto a box for added height.

goal:To tell how to do a push up

A push-up is a classic bodyweight exercise that targets your chest, shoulders, triceps, and core. If you're new to exercise or looking to strengthen your upper body, push-ups are a great place to start.

Equipment Needed:

• A flat surface, like a floor or exercise mat

Instructions:

1. Start in a plank position: Place your hands directly under your shoulders, slightly wider than your shoulders. Your body should form a straight line from your head to your heels.

2. Engage your core: Tighten your abdominal muscles to keep your body stable.

3. Lower your body: Bend your elbows and lower your body until your chest nearly touches the ground. Keep your elbows close to your body.

4. Push back up: Extend your arms and push your body back up to the starting position.

5. Repeat: Do as many repetitions as you can with good form.

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3. MUHAMMAD BAGAS DIGDAYA

Materials Needed:

• Exercise mat (optional, for comfort)

Steps:

1. Prepare Your Position:

   • Lie flat on your back on the exercise mat or a comfortable surface.

   • Bend your knees to form a 90-degree angle, with your feet flat on the ground.

   • Place your hands lightly behind your head or cross them over your chest to avoid pulling on your neck.

2. Engage Your Core:

   • Take a deep breath and tighten your abdominal muscles to prepare for the movement.

3. Lift Your Upper Body:

   • Exhale as you lift your upper body towards your knees, leading with your chest.

   • Avoid pulling on your neck or straining your back; use your abdominal muscles to lift your torso.

4. Reach the Top Position:

   • Lift your torso until you are close to your knees or until your upper back leaves the ground.

   • Hold this position briefly to feel the contraction in your abs.

5. Lower Back Down Slowly:

   • Inhale as you slowly lower yourself back to the starting position, keeping control of the movement.

6. Repeat:

   • Perform 10-15 repetitions, rest, and then complete additional sets as desired.

Tips:

• Keep your movements slow and controlled for the best results.

• Focus on using your abs rather than your neck or hip flexors.

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plank is a core exercise that focuses on strengthening the abdominal muscles, lower back, and shoulders.

Materials

1. Exercise Mat: Optional but recommended for comfort and support.

Here’s a step-by-step guide on how to perform a basic plank correctly:

Steps to Perform a Proper Plank

1. Start in a Forearm Position: Place your forearms on the ground with your elbows directly under your shoulders. Your arms should be parallel and about shoulder-width apart.

2. Straighten Your Body: Extend your legs back and rest on your toes. Your body should form a straight line from your head to your heels.

3. Engage Your Core: Tighten your abdominal muscles, glutes, and legs to keep your body straight. Avoid letting your hips sag or lifting them too high.

4. Keep a Neutral Neck Position: Look at a spot on the floor a few inches beyond your hands to keep your neck in a neutral position. Avoid looking up or tucking your chin too much.

5. Breathe Steadily: Hold this position while breathing deeply, keeping your body steady.

6. Hold for Time: Start with a 120 second hold if you're a beginner, and gradually increase the time as you build strength.

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Goals

The goal of the Russian Twist workout is to strengthen your core, particularly targeting the oblique muscles on the sides of your abdomen. This exercise also enhances rotational strength and improves balance, making it beneficial for both fitness enthusiasts and athletes.

Materials

1. Exercise Mat: Optional but recommended for comfort and support.

2. Water Bottle: For staying hydrated.

3. Comfortable workout clothing

Optional: You can add weight with a dumbbell, medicine ball, or kettlebell if you want an additional challenge.

Steps

1. Sit on the Floor

Sit on the floor with your knees bent and feet flat on the ground. Lean back slightly to engage your core, creating a V shape with your torso and thighs.

2. Lift Your Feet (Optional for Beginners)

For a greater challenge, lift your feet a few inches off the ground. Beginners may keep their feet on the floor for stability until they gain strength and balance.

3. Hold Your Hands Together

Place your hands together in front of your chest. If you're using a weight, hold it with both hands.

4. Engage Your Core

Tighten your abdominal muscles to keep your torso stable and balanced.

5. Twist to the Right

Slowly rotate your torso to the right side, bringing your hands or weight down toward the floor near your right hip. Keep your core engaged and avoid moving your legs.

6. Twist to the Left

Return to the center position, then twist to the left side. This completes one rep.

7. Repeat

Continue alternating twists from right to left. Aim for 15-20 reps per set, resting briefly between sets.

Tips

• Keep your movements controlled and smooth to fully engage your core muscles.

• Breathe steadily; exhale as you twist to each side.

• Start with no added weight and add resistance only when you feel comfortable with your balance and form.

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