Work out Day 4

Surabaya, 1 September 2017

* Warming up
     - Skipping 50 reps
     - Jumping Jacks 50 reps
     - Squat 20 reps
     - Hip Raises 10 reps
     - Arm & Reg Lift Left 10 reps
     - Arm & Reg Lift Right 10 reps
     - Diving Push Ups 10 reps

* Freeletics : Morpheus (Standart)
    Round 1
     - Push Ups 5 reps
     - Lunges 10 reps
     - Jumping Jacks 20 reps
    Round 2
     - Push Ups 7 reps
     - Lunges 15 reps
     - Jumping Jacks 30 reps
    Round 3
     - Push Ups 10 reps
     - Lunges 20 reps
     - Jumping Jacks 40 reps
    Round 4
     - Push Ups 7 reps
     - Lunges 15 reps
     - Jumping Jacks 30 reps
    Round 5
     - Push Ups 5 reps
     - Lunges 10 reps
     - Jumping Jacks 20 reps

* Then X : Daily workout Tabata Legs Beginner
    Round 1 Repetition 1x
     - Burpees 10 reps
     - Jumping Jacks 40 Seconds
Switch Lunges 40 Seconds
    Round 2 Repetition 4x
     - Lunges 20 Seconds
     - Box Step Up 20 Seconds
     - Bulgarian Splits Squat left 10 reps
     - Bulgarian Split squat right 10 reps
     - Squats 20 Seconds
     - Jumping Squat 20 Seconds
    

* Extend Menu

    Round 1 Repetition 3x
     - Australian Pull ups Wide 5 reps
     - Australian Pull ups Shoulder Width 5 reps
     - Australian Pull ups Closed Grip 5 reps
     - Tuck L-Sit Hold 20 Seconds

* Cooling Down

     - Standing Side Stretch Left 10 Seconds
     - Standing Side Stretch Right 10 Seconds
     - Chest Stretch Left 10 Seconds
     - Chest Stretch Right 10 Seconds
     - Toes Reach
     - Hip Stretch Left 20 Seconds
     - Hip Stretch Right 20 Seconds
     - Butterfly Hold
     - Glutes Stretch Left 15 Seconds
     - Glutes Stretch Right 15 Seconds

END

Work out Day 3

Surabaya, 31 Agustus 2017

*Warming Up
     - Skipping 50 reps
     - Jumping Jacks 50 reps
     - Squat 20 reps
     - Hip Raises 10 reps
     - Arm & Reg Lift Left 10 reps
     - Arm & Reg Lift Right 10 reps
     - Plank Knees to Chest 10 reps
     - Diving Push Ups 10 reps

*Freeletics : Metis (standart)
     Round 1
     - Burpees 10 reps
     - Climbers 10 reps
     - Jump 10 reps
     Round 2
     - Burpees 25 reps
     - Climbers 25 reps
     - Jump 25 reps
     Round 3
     - Burpees 10 reps
     - Climbers 10 reps
     - Jump 10 reps

*Then X : Rep Building, Back & Tricep, mix abs (beginner)
     Round 1 Repetition 1x
     - Hanging Scapula Shrugs 35 Seconds
     - Bicycles 50 reps
     Round 2 Repetition 1x
     - Jump Negative Chin Ups 20 Seconds
     - Australian Chin Ups 20 Seconds
     - Jump Negative Pull Ups 20 Seconds
     Round 3 Repetition 1x
     - Plank Open & Closed 35 Seconds
     - Jumping Jacks 40 Seconds
     Round 4 Repetition 1x
     - High Knee Raises 10 reps
     - Bicycles 40 reps
     - Flutter Kick 40 reps
     - Plank Knees to Elbows 20 reps
     - V Ups 10 reps

END

Work out Day 2

Surabaya, 30 Agustus 2017

* Warming up
     - Skipping 50 reps
     - Jumping Jacks 50 reps
     - Squat 20 reps
     - Hip Raises 10 reps
     - Arm & Reg Lift Left 10 reps
     - Arm & Reg Lift Right 10 reps
     - Diving Push Ups 10 reps

* Freeletics : Persephone (Standart)
    Round 1
     - Lunges 30 reps
     - Burpees 30 reps
     - Leg Raises 30 reps
     - Rest 30 Seconds
    Round 2
     - Lunges 20 reps
     - Burpees 20 reps
     - Leg Raises 20 reps
     - Rest 20 Seconds
    Round 3
     - Lunges 10 reps
     - Burpees 10 reps
     - Leg Raises 10 reps
     - Rest 10 Seconds

* Then X : Daily workout Tabata  Chest & Tricep Beginner
    Round 1 Repetition 1x
     - Jumping Jacks 45 Seconds
     - Mouuntain Climbers 45 Seconds
    Round 2 Repetition 2x
     - Single Leg Burpees 20 Seconds
     - Low Plank to High Plank 20 Seconds
     - Knee Push Ups 20 Seconds
     - Push Ups 20 Seconds
    Round 3 Repetition 3x
     - Side to Side Push Ups 20 Seconds
     - Mountain Climbers 20 Seconds
    Round 4 Repetition 2x
     - Skull Crushers Closed Grip 20 Seconds
     - Plank Hold 20 Seconds

* Extend Menu

    Round 1 Repetition 3x
     - Australian Pull ups Wide 4 reps
     - Australian Pull ups Shoulder Width 4 reps
     - Australian Pull ups Closed Grip 4 reps
     - Tuck L-Sit Hold 20 Seconds

* Cooling Down

     - Standing Side Stretch Left 10 Seconds
     - Standing Side Stretch Right 10 Seconds
     - Chest Stretch Left 10 Seconds
     - Chest Stretch Right 10 Seconds
     - Toes Reach
     - Hip Stretch Left 20 Seconds
     - Hip Stretch Right 20 Seconds
     - Butterfly Hold
     - Glutes Stretch Left 15 Seconds
     - Glutes Stretch Right 15 Seconds

END

Workout Day 1

Surabaya, Selasa 29 Agustus 2017

* Warming up
     - Stretching
     - Jumping Jacks 50 reps

* Freeletics : Athena

     Round 1 

     - Climbers 25 reps

     - Sit up 25 reps

     - Squat 25 reps

     - Rest 25 Seconds
    Round 2

     - Climbers 20 reps

     - Sit up 20 reps

     - Squat 20 reps

     - Rest 20 Seconds

    Round 3 

     - Climbers 15 reps

     - Sit up 15 reps

     - Squat 15 reps

     - Rest 15 Seconds
    Round 4

     - Climbers 10 reps

     - Sit up 10 reps

     - Squat 10 reps

     - Rest 10 Seconds

    Round 5

     - Climbers 5 reps

     - Sit up 5 reps

     - Squat 5 reps

     - Rest 5 Seconds

* Then X : Daily workout Abs Beginners

    Round 1
     - Plank Hold 40 Seconds
     - Burpees 40 Seconds
    Round 2 Repetition 3x
     - Crucifix 20 Seconds
     - Jumping Jacks 20 Seconds
     - Toe Touch 20 Seconds
   Round 3 Repetition 3x
     - High Knee Raises 20 Seconds
     - Legs Down Hold 20 Seconds
     - In & Out 20 Seconds

* Extend Menu
    Round 1 Repetition 3x
     - Barbell Curl 20kg 10 reps
     - Left HH Pistol 4 reps
     - Right HH pistol 4 reps
    Round 2  Repetition 3x
     - Australian Pull ups Wide 5 reps
     - Australian Pull ups Shoulder Width 5 reps
     - Australian Pull ups Closed Grip 5 reps
     - Tuck L-Sit Hold 15 Seconds

END