Olahraga Recipe

Begin with a light jog or brisk walk for 5 minutes to raise heart rate and increase blood flow to muscles.

Perform arm circles: stand tall, extend arms at shoulder height and circle forward 10 times, then backward 10 times.

Do leg swings: hold a support, swing one leg forward and back 10 times, then switch legs. Keep core engaged.

Perform dynamic hip openers: step forward into a shallow lunge, rotate torso toward the front leg, return and repeat 10 times each side.

Structure

Complete the circuit exercises in order. Perform 3 rounds. Rest 60–90 seconds between rounds. Move steadily, focusing on form.

Bodyweight squats

Stand with feet shoulder-width apart, chest up. Bend hips and knees to lower until thighs are parallel (or as deep as comfortable), then press through heels to stand. Do 12 reps per set.

Push-ups

Start in a plank position or from knees for modification. Lower chest toward the floor keeping elbows at ~45°, then push back up. Complete 10 reps per set. If too hard, use an elevated surface.

Walking lunges

Step forward with one leg, lower until both knees are about 90°, push through the front heel to step forward and repeat with the other leg. Perform total 12 steps per set (6 each leg) or 12 reps per leg if preferred.

Plank

Hold a forearm or high plank position with a straight line from head to heels, engaging core and glutes. Hold for 45 seconds per set.

Bent-over rows

Holding dumbbells or bottles, hinge at hips with a slight knee bend, keep back flat, pull weights toward ribcage, squeeze shoulder blades, then lower. Do 12 reps per set.

Glute bridges

Lie on your back with knees bent, feet hip-width. Drive through heels to lift hips until knees-shoulders form a straight line, squeeze glutes at top, lower slowly. Do 15 reps per set.

Mountain climbers

From a high plank, drive one knee toward chest, then switch quickly in a running motion. Maintain a strong core and stable hips. Do 30 total reps per set (count each leg as one).

Perform standing quad stretch: stand, bend one knee and grab the ankle, gently pull heel toward glutes, keeping knees close. Hold 30 seconds per leg.

Seated hamstring stretch: sit with one leg extended, hinge at hips to lean over the extended leg with a straight back. Hold 30 seconds each side.

Child's pose: kneel and sit back on heels, reach arms forward and rest forehead on the mat, breathing deeply for 60 seconds.

Finish with 2 minutes of deep diaphragmatic breathing: inhale for 4 seconds, hold 1–2 seconds, exhale for 6–8 seconds to lower heart rate and relax.

If using dumbbells, choose a weight that allows you to complete the listed reps with good form but that challenges the last 2–3 reps of each set.

Use an exercise mat for comfort during floor exercises (planks, glute bridges). Use a timer or stopwatch to track intervals and rests.