CABARAN SENAMAN PLANK

HARI SECONDS TANDA HARI SECONDS TANDA

1 20 1 20
2 20 2 20
3 30 3 30
4 30 4 30
5 40 5 40
6 REST 6 REST
7 45 7 45
8 45 8 45
9 60 9 60
10 60 10 60
11 60 11 60
12 90 12 90
13 REST 13 REST
14 90 14 90
15 90 15 90
16 120 16 120
17 120 17 120
18 150 18 150
19 REST 19 REST
20 150 20 150
21 150 21 150
22 180 22 180
23 180 23 180
24 210 24 210
25 REST 25 REST
26 210 26 210
27 240 27 240
28 ULANG LANGKAH SATU BALIK 28 ULANG LANGKAH SATU BALIK