Olahraga Recipe

Put on comfortable athletic clothing and supportive shoes. Fill your water bottle and place the towel nearby. Lay out a mat if you have one and set a timer or open a workout app to track intervals.

Choose a clear, flat space about 2m x 2m so you can move safely without obstacles.

General warm-up

Perform 5–7 minutes of light cardio to raise heart rate and increase blood flow: brisk marching in place, light jogging, or jumping jacks at an easy pace.

Dynamic mobility

Do 1 set of the following dynamic moves (30–45 seconds each): arm circles (forward/back), leg swings front-to-back and side-to-side, hip circles, and torso twists to mobilize joints used in the workout.

Circuit overview

Complete the listed exercises back-to-back with about 30 seconds rest between exercises. After finishing all exercises, rest 90 seconds. Repeat for 3 total rounds. Modify reps or time as needed for your fitness level.

1. Bodyweight squats — 12 reps

Stand with feet shoulder-width apart, toes slightly turned out. Hinge at hips and bend knees, lowering hips until thighs are parallel to the floor or as comfortable. Keep chest up and weight in heels. Drive through heels to stand.

2. Push-ups — 10 reps

Start in a high plank with hands under shoulders. Lower chest until elbows are at ~90 degrees, keeping a straight line from head to heels. If full push-ups are too difficult, drop knees and perform knee push-ups while keeping core engaged.

3. Forward lunges — 10 reps each leg

Step forward with one leg and lower until both knees are at ~90 degrees. Keep the front knee over the ankle. Push through the front heel to return to start. Alternate legs to complete reps for each side.

4. Plank — 45 seconds

Place forearms on the ground, elbows under shoulders, and extend legs behind you. Maintain a straight line from head to heels, engage core and glutes, and avoid letting hips sag or hike up.

5. Glute bridges — 15 reps

Lie on your back with knees bent and feet hip-width on the floor. Drive through the heels to lift hips until body forms a straight line from shoulders to knees. Squeeze glutes at the top, then lower with control.

6. Mountain climbers — 30 seconds

Start in a high plank and quickly drive right then left knees toward the chest in an alternating pattern, maintaining a stable upper body and steady breathing.

7. Standing shoulder press — 12 reps

Hold light dumbbells or a resistance band at shoulder height. Press overhead until arms are nearly straight but not locked. Lower with control. If using a band, step on the band to create resistance.

8. Bicycle crunches — 30 seconds

Lie on your back, hands lightly behind head. Lift shoulders off the ground and alternate bringing opposite elbow to alternating knees, fully extending the other leg. Move with controlled cadence.

9. Cardio burst — 60 seconds

Finish the round with a continuous cardio move: light jog in place or jumping jacks for 60 seconds to keep heart rate elevated before the rest period.

After completing the 9 exercises, rest for 90 seconds. Repeat the full sequence for a total of 3 rounds. Adjust rest, reps, or rounds to suit your fitness level.

Cool down walk

Walk slowly for 2 minutes to gradually lower heart rate. Sip water as needed.

Standing quad stretch

Standing on one leg, bend the opposite knee and bring the heel toward the glute. Hold the ankle with the hand for 30 seconds, keeping knees close together. Switch legs.

Hamstring stretch

Sit or stand and extend one leg forward with a slight bend in the supporting knee. Hinge at the hips and reach toward the toes for 30 seconds each side, keeping a long spine.

Chest opener

Clasp hands behind your back and gently lift them while opening the chest. Hold for 30 seconds, breathing deeply.

Child's pose or seated forward fold

Finish with a 60-second gentle forward fold or child's pose to relax the lower back and hips, focusing on deep breaths.

Rehydrate and, if desired, perform light foam rolling on major muscle groups for 2–5 minutes to aid recovery.