Full Body Workout 30 minute
3x10
1. High Squats
2. Somo Deadlift Squat
3. Static Lunge
4. Romanian Dead Lift
5. Shoulder press
6. Bent Over Row
7. Chess Press
8. Pull Over
9. Plank 2 minute
Cardio Workout (45second) 30 minute
1. SEAL JACKS
2. BUTT KICKS
3. ALT PULSE LUNGE JUMPS
4. BURPEE TO SQUAT HOLD
5. LOW ROTATE WOODCHOP lunges kanan kiri
6. HIGH KNEES
7. DROP SQUATS
8. WALK OUT TO PUSH UP
9. DUCK (bebek) UNDER JUMPS
10. BEAR WALK
11. X1 LEG CRAB BRIDGE (same) (kepiting)
12. X1 LEG CRAB BRIDGE (switch)
13. BURPEE CHEST TO FLOOR
14. FROG JUMPS
15. DOWNWARD DOG TO COBRA
16. COSSACK SQUAT
17. X1 LEG HOVER TO DOG (1 side)
18. x1 LEG HOVER TO DOG (switch)
19. FLAT FOOT LOW LUNGE SWITCH
20. PUSH UP ALT SIDE PLANK
21. JUMPING JACK TO PLANK JACK
22. SQUAT ROTATION JUMPS
23. LOW PLANK ROTATION
24. PLANK TWISTS
25. PLANK TO HOP
26. PLANK ALT TOE TAPS
27. CRAB ALT FOOT REACH
28. CROUCH TO PUSH UP
29. HOLLOW ALT FOOT REACH
30. X1 LEG REACH V SIT (2 SIDE)
31. RESERVE CRUNCH
32. X 1 LEG GLUTE BRIDGE (2 SIDE)
33. BICYCLES
34. TOE REACHES
35. PUSH UP BURPEES
36. ALT SIDE KICK THROUGHS
37. RAINBOW MOUNT CLIMBERS
38. SKIPPING
39. CENTIPEDE WALK
40. HOT FEET!!
Leg Workout (50 minute)
3x10
1. FRONT SQUAT
2. ROMANIAN DEADLIFT
3. SUMO SQUAT
4. ALT REAR LUNGE
3x10
5. LUNGE PIVOT
6. LUNGE
7. LUNGE (switch)
8. CALF RAISES
3x10 (one dumbel)
9. CLEAN TO SQUAT
10. UNEVEN LUNGE
11. UNEVEN SQUAT
12. STAG ROMANIAN DEADLIFT
3x10
13. CURTSEY LUNGE (kaki nyilang dumbel di kaki yg depan)
14. CURTSEY LUNGE (switch)
15. ALT LATERAL LUNGE (lunge gaya squat)
16. CLOSE SQUAT ON TOES (jinjit terus squat)
3x10 (tiduran)
17. HAMSTRING UP & DOWN (dumbel di atas perut naik turun)
18. MARCHES (kaki diangkat satu satu)
19. SINGLE LEG BRIDGE (kaki 1 tekuk, 1 angkat)
20. SINGLE LEG BRIDGE (switch)
3x10
21. REVERSE CRUNCH (kaki panjang pendek sm dumbel)
22. OPP HAND TO FOOT REACH (kaki tekuk, kaki sebelahnya panjang dumbel kenain
kaki yg pjg gy sit up)
23. OPP HAND TO FOOT REACH (switch)
24. CRUNCHES (sit up pake dumbel)
SHOULDERS & CORE WORKOUT (50 minute)
12x2
1. SHOULDER PRESS
2. DB TO HOVER (plank dumbel ditangan 1nya keatas)
3. CURL TO PALMS FACING (curl terus press ke atas)
4. LEANING PUSH UPS
5. SINGLE ARM CLEAN TO WINDMILL (curl dulu balu windmill)
6. WINDMILL (same side)
7. LATERAL RAISES (duaduanya tangan kebuka kaya sayap)
8. PARTIALS (sama tp cepet dan lebih bawah)
9. STANDING PARTIAL PRESS (kayak shoulder press tp cepet dan diatas aja)
10. PUNCHES (muaythai)
11. DRIVING CAR (pegang dumbel di ujung2nya terus rotate)
12. PLANK HIP TWIST
13. SINGLE ARM REAR DELT FLY
14. PLANK TO SIDE OPEN (same side)
`
15. ARNOLD PRESS (kaya shoulder press tp dari dada angkatnya)
16. AROUND THE WORLD (dari paha bawah keatas)
17. DIAGONAL PRESS (press dr dada ke atas diagonal)
18. HIPS UP & DOWN (plank biasa abis itu, kaya dog)
19. SIT UP TO PRESS
20. CRUNCH (db on chest) (ga full dan dumbbel di chest)
ARMS (BICEP&TRICEP) AND ABS (40 minute)
10X2
1. Wide Curls
2. X Over Curls
3. Kneeling curls (palms up) duduk terus curls
4. Alternating curls (curls berdiri) curlsnya kena bicep
5. Hammer Curls
6. Skull Crushers
7. Tricep press (tiduran tarik dumbel dr atas ke bawah) tangannya hadep ke muka
8. Tricep press (palms neutral) (sama aja kaya 7, tp tgnnya hadep2an)
9. Diamond Press (sama aja kaya 8 tp dumbelnya disatuin)
10. Overhead Extension (duduk dumbel di kepala terus kebelakang)
11. Toe Reach (kaki di panjangin saat tiduran, dumble arahin ke kaki sambil up)
12. Single leg reach (sama kaya 11, tp satu kaki aja) switch
13. Tuck to Hollow (kyk foto abis itu panjangin
14. Butterfly crunch
15. Dumbell pass through
16. 3 point crunch( crunch tp kaki nya lebar dan dumbel di atas dan diayun ke 3 sisi)
17. Crunch pulses (normal ga ke 3 sisi)
18. Plank side to hover (plank biasa baru kesamping sambil open dumbel) switch
19. Balik ke point 1 -10
20. LAST CURL PULSES +CURLS (curls atas bawah cepet dan curls penuh)
Back & Biceps Workout 20 minute
1. ALTERNATING CURLS
2. DRAG CURLS
3. HAMMER CURLS (SLOW)
4. CROSS BODY HAMMER (one by one)
5. WIDE CURLS
6. CURLS TO MIDDLE CHEST (curls tp ke chest dumbelnya)
7. 2 X CURLS WITH HOLD (yg satu hold aja ga curls)
8. STATIC HOLD
9. SINGLE ARM CURL (TUCK BEHIND) (yang satu tangan disikut yang curl biar kuat)
10. SINGLE ARM CURL (TUCK BEHIND)
11. ALTERNATING REVERSE GRIP LOWER (curls terus muter kebawah deh)
12.
13. PREACHER CURL
14. PREACHER CURL
15. CURL PULSES (curls atas bawah tp cpt)
16. HAMMER CURL W/ HOLD (hold yg tgn 1nya)
17. SUPINE ROW
18. SUPINE ROW
19. 21s W/ 2 x DUMBBELLS
20. 21s W/ 1 x DUMBBELLS
21. PALM FLAT CURL
22. PLANK 1 MIN!!
Chest & Triceps Workout (35 Minute)
4 x10
1. CHEST PRESS
2. PUSH UPS
3. TRICEP PRESS
4. TRICEP PUSH UPS
5. TRICEP CLOSE PRESS (mirip tp dumbelnya dipegangnya di tengah)
6. TRICEP DIAMOND PUSH UP
7. SINGLE ARM CHEST PRESS
8. SAME ARM TRICEP PUSH UP
9. CHEST PRESSS
10. STRAIGHT BODY CRUNCH
11. CRUNCH PULSES
