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)