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