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