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Week 1  ⼁ Workout 1

WARM UP

PEMANASAN LOWER BACK

1 Set

PEMANASAN SELURUH KAKI

1 Set

PEMANASAN BAHU

1 Set

WORKOUT MOVEMENT

KNEELING PUSH UP

3 Set, 8-12 Reps, 60 Detik Rest

CRUNCH

3 Set, 15 Reps, 60 Detik Rest

RESISTANCE BAND ROW

3 Set, 15 Reps, 60 Detik Rest

BODYWEIGHT NORMAL SQUAT

3 Set, 15 Reps, 60 Detik Rest

RESISTANCE BAND LATERAL RAISE

3 Set, 10 Reps, 60 Detik Rest

COOLING DOWN (opsional)

FULL BODY COOLING DOWN

1 Set 

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