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