The document outlines a full body workout that includes exercises targeting the abdomen, legs, and arms. The abdomen workout consists of 5 exercises including spiderman planks and bridges performed for 5 sets of 20 repetitions each. The leg workout targets the legs with exercises such as jumping jacks, lunges, and squats for 5 sets of 20 repetitions each. Finally, the arm workout finishes with 5 unnamed exercises performed for 20 repetitions across 5 sets targeting both arms.
The document outlines a full body workout that includes exercises targeting the abdomen, legs, and arms. The abdomen workout consists of 5 exercises including spiderman planks and bridges performed for 5 sets of 20 repetitions each. The leg workout targets the legs with exercises such as jumping jacks, lunges, and squats for 5 sets of 20 repetitions each. Finally, the arm workout finishes with 5 unnamed exercises performed for 20 repetitions across 5 sets targeting both arms.
The document outlines a full body workout that includes exercises targeting the abdomen, legs, and arms. The abdomen workout consists of 5 exercises including spiderman planks and bridges performed for 5 sets of 20 repetitions each. The leg workout targets the legs with exercises such as jumping jacks, lunges, and squats for 5 sets of 20 repetitions each. Finally, the arm workout finishes with 5 unnamed exercises performed for 20 repetitions across 5 sets targeting both arms.
PERUT 1. Spiderman 20x repetisi kiri kanan Plank Crunch 5 set
2. Russian Twist 20x repetisi kiri kanan
5 set
3. Plank 30 detik 5 set
4. Bridge 20x repetisi
5 set 5. Bicycle 20x repetisi kiri kanan Crunch 5 set WORKOUT KAKI 1. Jumping 20x repetisi Jacks 5 set
2. Lunge 20x repetisi kiri kanan
5 set
3. Butt Kicks 20x repetisi kiri kanan
5 set
4. Kickbacks 20x repetisi kiri kanan
5 set 5. Squat 20x repetisi 5 set WORKOUT TANGAN 1. 20x repetisi 5 set 2. 20x repetisi kiri kanan 5 set 3. 20x repetisi kiri kanan 5 set 4. 20x repetisi kiri kanan 5 set 5. 20x repetisi 5 set