1-ᴛᴏ-1 ᴡᴏʀᴋᴏᴜᴛ
sᴇᴍᴀʟᴀᴍ ʙᴇʀᴘᴇʟᴜᴀɴɢ 1-ᴛᴏ-1 ᴛʀᴀɪɴɪɴɢ, x ʙᴏʟᴇʜ ᴄʜᴇᴀᴛ ʟᴀɴɢsᴜɴɢ 😱... ᴅᴀʜ ʟᴀ ʟᴀᴍᴀ x ʙᴜᴀᴛ HIIT, ᴍᴇʟᴇᴛᴜs2 ᴊᴀɴᴛᴜɴɢ, ᴍɪɴᴛᴀ ɴʏᴀᴡᴀ ʟᴀ ɴᴀᴍᴇɴʏᴇ ʙᴜʀɴ ᴀʀᴏᴜɴᴅ 300ᴋᴄᴀʟ ʟᴇss ᴛʜᴀɴ 40ᴍɪɴ 4sᴇᴛ x 3 ʀᴇᴘs 30s ʀᴇsᴛ ʙᴇᴛᴡᴇᴇɴ ʀᴇᴘs 1ᴍɪɴ ʀᴇsᴛ ʙᴇᴛᴡᴇᴇɴ sᴇᴛ Sᴇᴛ1 30s Lᴀᴛᴇʀᴀʟ ʜᴏᴘ ᴏᴠᴇʀ ᴏɴ ʙᴀʟᴀɴᴄᴇ ʙᴏᴀʀᴅ 10x Sǫᴜᴀᴛ ᴛʜʀᴜsᴛ 10x Bᴜʀᴘᴇᴇs 10x Jᴜᴍᴘ ʟᴜɴɢᴇs [L|R=1] ɴʏᴀᴡᴀ2 Sᴇᴛ2 10x 4 Hɪɢʜ ᴋɴᴇᴇ ᴛᴏ sʟᴀᴍs ʙᴀʟʟ 30s Sɪᴅᴇ ᴛᴏ sɪᴅᴇ ᴊᴜᴍᴘɪɴɢ ᴏɴ ʙᴀʟᴀɴᴄᴇ ʙᴏᴀʀᴅ 15x Sᴛᴀɴᴅɪɴɢ ᴀʟᴛᴇʀɴᴀᴛᴇ Kɴᴇᴇ-ᴛᴏ-ᴇʟʙᴏᴡ-ᴛᴏ-ᴛᴏᴇ L|R 30s Rᴏᴘᴇ sʟᴀᴍ Sᴇᴛ 3 15 ʟᴀᴛ ᴘᴜʟʟᴅᴏᴡɴ (19ᴋg) 10x Sɪᴅᴇ ʀᴀɪsᴇ L (5ᴋg) 10x sɪᴅᴇ ʀᴀɪsᴇ R (5ᴋg) Sᴇᴛ 4 30s ʀᴏᴘᴇ ᴘᴜʟʟɪɴɢ ᴡʜɪʟᴇ ʙᴀʟᴀɴᴄɪɴɢ ᴏɴ ʙᴏsᴜ ʙᴀʟʟ 15x Sᴜᴍᴏ sɪᴛ ᴅᴏᴡɴ ᴏɴ ʙᴏsᴜ ʙᴀʟʟ 15x Sᴘɪᴅᴇʀ ᴊᴜᴍᴘ ( ᴅᴀʜ ɴᴀk ɢɪᴠᴇ ᴜᴘ sᴀᴍᴘᴀɪ ɴᴏ10 , ᴛᴀᴘɪ ᴋᴇɴᴀ ᴘᴀᴋsᴀ ʙᴜᴀᴛ ᴊᴜɢᴀᴋ)
