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Week 1  ⼁ Workout 3

WARM UP

PEMANASAN LOWER BACK

1 Set

PEMANASAN KAKI

1 Set

PEMANASAN BAHU

1 Set

WORKOUT MOVEMENT

RESISTANCE BAND CHEST FLY

3 Set, 15 Reps, 60 Detik Rest

RESISTANCE BAND BICEP CURL

3 Set, 15 Reps, 60 Detik Rest

INCLINE BEGINNER PLANK

2 Set, Lakuin Selama 20-40 Detik 60 Detik Rest

SUPERMAN

2 Set, Lakuin Selama 20-40 Detik, 60 Detik Rest

DOUBLE PULSE SUMO SQUAT

2 Set, Lakuin Selama 20-30 Detik , 60 Detik Rest

BODYWEIGHT CALF RAISE

2 Set, 15-20 Reps , 60 Detik Rest

COOLING DOWN (opsional)

FULL BODY COOLING DOWN

1 Set 

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