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Week 1  ⼁ Workout 3

WARM UP

PEMANASAN LOWER BACK

1 Set

PEMANASAN SELURUH KAKI

1 Set

PEMANASAN BAHU

1 Set

WORKOUT MOVEMENT

SEATED LEG RAISE

4 Set, 10-20 Reps, 60 Detik Rest

INCLINE PUSHUP

4 Set, 8-12 Reps, 60 Detik Rest

SUPERMAN

3 Set, Lakuin Selama 30-60 Detik, 60 Detik Rest

WALKING LUNGES

3 Set, Lakuin Sampe Gak Kuat, 90 Detik Rest

COOLING DOWN (opsional)

FULL BODY COOLING DOWN

1 Set 

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