top of page
_edited.png

Week 3  ⼁ Workout 1

WARM UP

PEMANASAN LOWER BACK

1 Set

PEMANASAN SELURUH KAKI

1 Set

PEMANASAN BAHU

1 Set

WORKOUT MOVEMENT

RESISTANCE BAND CHEST FLY

3 Set, 15 Reps, 60 Detik Rest

RESISTANCE BAND LATERAL RAISE

3 Set, 15 Reps, 60 Detik Rest

RESISTANCE BAND CRUNCH

2 Set, 15 Reps, 60 Detik Rest

STATIC HOLD SQUAT

2 Set, Tahan 20-40 Detik , 60 Detik Rest

INCLINE BEGINNER PLANK

2 Set, Tahan 20-40 Detik, 60 Detik Rest

COOLING DOWN (opsional)

FULL BODY COOLING DOWN

1 Set 

bottom of page