ikj

Nama   : Bambang Nurdiansyah

NIM    : 108711415471/AA

MK      : IKJ

Program Gerakan Aerobik

No.

Kaki/leg

Arah/direction

Tangan/hand

hitungan

1 Double step

Skip

V step

Pivot

Lateral

Forward/back ward

Depan,kanan,kiri

Kanan,kiri

Chest press

Circle

Side pull

Side pull

1 X 8

1 X 8

1 X 8

1 X 8

2 Double step

Skip

Double step

V skip

Kanan

Depan,belakang

Kiri

Depan,kanan,kiri

Criss-cross

Side pull

Pull down

Swing

1 X 8

1 X 8

1 X 8

1 X 8

3 Double step

Poni

Step jump

Fan kick

Kanan

Kiri

Depan,kanan

Belakang,kanan

Biceps crull

Front raise

Low row

Side pull, clique

1 X 8

1 X 8

1 X 8

1 X 8

4 Skip

Pivot

Squat jump

Double step

Depan,belakang

Kanan

Depan,belakang

Kanan

Long liver

Side pull

Lat pull down

Over head press

1 X 8

1 X 8

1 X 8

1 X 8

5 Jogging

Kick

Push ups

Pivot

OTS

Kanan,belakang

Bawah,atas

Kanan

Front raise

Lateral raise

Press down

Side pull

1 X 8

1 X 8

1 X 8

1 X 8

 

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