Basic - Level 5 - Week 6 - Session 18 - Boosthenics - All-in-one Fitness Boutique

Warm Up

1 rounds

Kembali

Wrist circle

10 reps (setiap sisi)

Wrist circle

10 reps (setiap sisi)

Elbow circle

10 reps (setiap sisi)

Elbow circle

10 reps (setiap sisi)

Shoulder circle

10 reps (setiap sisi)

Shoulder circle

10 reps (setiap sisi)

Wrist push up

10 reps (setiap sisi)

Wrist push up

10 reps (setiap sisi)

Squat external rotation

10 reps (setiap sisi)

Squat external rotation

10 reps (setiap sisi)

Test A

1 rounds

Dip

RPE 10

Dip

RPE 10

Rest 4:05 minutes

Test B

1 rounds

Chin up

RPE 10

Chin up

RPE 10

Rest 4:05 minutes

Test C

1 rounds

Push up

RPE 10

Push up

RPE 10

Rest 4:05 minutes

Test D

1 rounds

Chin up hold (isometric)

RPE 10

Chin up hold (isometric)

RPE 10

Rest 4:05 minutes

Test E

1 rounds

Single leg wall sit

RPE 10

Single leg wall sit

RPE 10

Rest 4:05 minutes

Test F

1 rounds

Bulgarian split

RPE 10 (kanan & kiri)

Bulgarian split

RPE 10 (kanan & kiri)

Rest 4:05 minutes

Cool Down

1 rounds

Straddle stretch

1 min (tengah, kiri, kanan)

Straddle stretch

1 min (tengah, kiri, kanan)

Shoulder flexion

1 min

Shoulder flexion

1 min

Shoulder extention

1 min

Shoulder extention

1 min

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