MOHAMMAD DZIDNI ILMAN RABBANI

AZKA RAFIFSYAH AULIA

RAFINDRA MAULANA HASBI

Materials Needed:

• Exercise mat (optional for comfort)

Steps:

1. Position Yourself:

   • Start by placing your hands on the ground, shoulder-width apart, with your fingers spread for stability.

   • Extend your legs behind you so that your body forms a straight line from head to heels. Balance on your toes.

   • Keep your core engaged and avoid sagging your lower back.

2. Lower Your Body:

   • Slowly bend your elbows, keeping them close to your body (or at about a 45-degree angle if preferred).

   • Lower your chest towards the ground, keeping your body straight and controlled.

3. Pause at the Bottom:

   • Once your chest is close to the ground (without touching it), pause briefly. This can help build strength and control.

4. Push Back Up:

   • Press into your palms and straighten your arms, lifting your body back up to the starting position. Make sure your body stays aligned and your movements are smooth.

5. Repeat:

   • Perform as many repetitions as desired, keeping proper form to avoid injury and maximize effectiveness.

Balqis azura nurendra

Hanika nur ramadhani

M. syafiq nazri

Mulyani shafwa

Zandria kaliesta

Steps:

1. First, Lie on your back with knees bent, feet flat on the floor. Place your hands behind your head or across your chest.

   
   

2. then, Engage your core and lift your upper body towards your knees, keeping your neck relaxed.

   
   

3. and finally, Slowly lower your body back to the starting position, maintaining core tension.

Habibah Khairunnisa Z

Praditya Ramadhan Alfarisy

Byantara Nadhif Syahri

Simple Steps to Do a Plank Correctly

1. Start on the Floor

   - Lie face-down on the floor. Put your elbows directly under your shoulders, with your forearms flat on the ground.

   - Keep your feet hip-width apart and your toes on the ground.

2. Lift Your Body

   - Push through your toes and forearms to lift your body off the ground.

   - Your body should be in a straight line from head to heels—don’t let your hips sag or lift too high.

3. Keep Your Core Tight

   - Pull in your stomach muscles, as if pulling your belly button towards your spine. This helps support your back and keeps you stable.

4. Hold Steady and Breathe

   - Look down to keep your neck in line with your body, and take steady breaths.

   - Try to hold this position for 20–30 seconds if you're just starting. You can increase the time as you get stronger.

5. Finish Slowly

   - When you're ready to stop, lower your knees to the ground gently and rest.

These steps should help you do a plank with good form to build core strength safely!

ASRAF HABIBURAHMAN

ANITA STEVANIA PUTRI

O.K M.YAHYA ASYAFIN MASROVIE

• Goal: To develop upper body strength and improve back, shoulder, and arm muscles through a proper pull-up exercise. Regular practice of pull-ups can help in building muscle endurance, increasing upper body stability, and achieving better posture.

• Materials Needed:

1. A pull-up bar (installed at a height suitable for full arm extension).

2. Optional: Gloves to protect hands from blisters.

3. Comfortable workout attire.

• Steps:

1. Preparation

• Stand under the pull-up bar. Make sure the area around you is clear of obstacles.

• Stretch your shoulders, arms, and back to warm up the muscles. This reduces the risk of injury.

2. Grip the Bar

• Reach up and grasp the pull-up bar with both hands slightly wider than shoulder-width apart.

• Use an overhand grip (palms facing away from you). This grip engages the back and shoulder muscles more effectively.

  3. Positioning Your Body

• Hang from the bar with your arms fully extended. Your feet should be off the ground, and your body should be in a straight line.

• Engage your core and keep your shoulders down and away from your ears.

4. Pulling Up

• Begin the pull-up by pulling your shoulder blades down and back.

• Use your arms and upper back muscles to lift your body up toward the bar.

• Keep your elbows close to your body, and aim to bring your chin just above the bar.

• Avoid swinging or kicking to ensure you’re using your upper body strength.

5. Lowering Yourself

• Slowly lower your body back to the starting position, keeping control throughout the movement.

• Fully extend your arms at the bottom of the movement before starting another repetition.

6. Repetition

• Perform 3 sets of 6-8 repetitions if you're a beginner, gradually increasing the reps as you build strength.

• Rest for 1-2 minutes between sets to maintain good form.

*Tips for Success:

• Focus on slow, controlled movements for maximum muscle engagement.

• If a full pull-up is challenging, try using an assisted band or doing negative pull-ups (lowering down slowly from the top position).

• Consistency is key. Aim to practice pull-ups 2-3 times a week to see improvement over time.

syafira putri maharani

teguh ramadhan fadillah

nurul arifah

Running Workout for Beginners

To complete a 30-minute running workout session effectively, building endurance and stamina while preventing injury.

Materials Needed:

1. Comfortable running shoes

2. Sportswear (breathable clothing)

3. Water bottle

4. Stopwatch or fitness tracker (optional)

5. Towel

Steps:

1. Warm-Up (5 Minutes):

- Start with a 5-minute warm-up to prepare your muscles and joints.

- Perform light stretches, focusing on your legs, hips, and ankles.

- Walk briskly or jog slowly to gradually increase your heart rate.

2. Set Your Pace (1 Minute):

- Find a comfortable running pace that you can maintain for 20 minutes.

- Avoid starting too fast; aim for a steady, moderate speed.

3. Main Running Session (20 Minutes):

- Begin running at your chosen pace for the full 20 minutes.

- Maintain proper form: keep your back straight, relax your shoulders, and swing your arms naturally.

- Breathe deeply and rhythmically; try inhaling for three steps and exhaling for two.

- Stay hydrated by taking small sips of water if necessary.

4. Cool Down (5 Minutes):

M. GILANGGGG IRFANDAAAA

M.ALFANNNN TASBIHHHH

BENFICOOO NOVENDRAAAAAAAAAAA

juan riski rafael sianturi

MUHAMMAD AIDIL ZULTA

ADINDA KHAIRUN NISA

KHALISA OKTAFIA MURNI

ALIMAH ATHIFAH

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How to Do a Basic Full-Body Workout at Home

Materials Needed:

- Comfortable workout clothes

- A yoga mat or soft surface

- A water bottle

- Timer or stopwatch

Steps:

1. Warm Up (5–10 minutes):

Start by warming up your body to prevent injury. Do light cardio such as jogging in place, jumping jacks, or high knees for about 5–10 minutes.

2. Squats (3 sets of 12–15 reps):

- Stand with your feet shoulder-width apart.

- Lower your hips back as if sitting in a chair, keeping your knees behind your toes.

- Return to standing position.

- Repeat for 12–15 reps, rest for 30 seconds, and then do two more sets.

3. Push-Ups (3 sets of 10–12 reps):

- Start in a plank position, with your hands placed slightly wider than shoulder-width apart.

- Lower your body to the ground, keeping your elbows at a 45-degree angle.

- Push back up to the starting position.

- Repeat for 10–12 reps, rest for 30 seconds, and then do two more sets.

4. Plank (3 sets of 30 seconds):

- Start in a forearm plank position, keeping your body straight from head to heels.

- Hold the position for 30 seconds.

- Rest for 30 seconds, and repeat for two more sets.

5. Lunges (3 sets of 12 reps per leg):

- Step one foot forward and lower your back knee toward the ground, creating a 90-degree angle with both legs.

- Push through the front foot to return to the starting position.

- Repeat for 12 reps per leg, rest, and do two more sets.

6. Cool Down (5 minutes):

- End your workout with stretching. Focus on your hamstrings, quads, calves, shoulders, and arms.

- Hold each stretch for 20–30 seconds to increase flexibility and relax your muscles.

Tips:

- Stay hydrated before, during, and after your workout.

- Focus on maintaining good form to prevent injury.

- Gradually increase the intensity as your strength improves.

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This basic workout can be done in the comfort of your home and is great for beginners. Let me know if you'd like more detailed exercises! 😊

MUHAMADD FABYAN DZAKYY

RAFANN ARSYADD SUNTUNGG

RAISSAA PERMATA ARIANI

GRACEIA CORNELA SIANTURII

If you are a beginner that want to do some easy workout. Then sit up is one of the best choice to do an easy workout. So this is how to do a sit up.

1.     Firstly, Lie on your back on the floor with your knees bent at a 90-degree angle and your feet flat. 

2.     And then, Place your hands on either side of your head, just behind your ears, or with your elbows touching the floor. Keep your chin off your chest and look straight ahead.

3.     You need to Engage your core and lift your upper body off the mat towards your knees. 

4.     Pause at the top of the movement. 

5.     Last step, Slowly lower your body back to the ground into the starting position. 

Beginners can start with two or three sets of eight to 12 repetitions.