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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
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