Menu Latihan Iron Strength
Setelah latihan Core Foundation maka bisa menu latihan IRON STRENGTH seperti dibawah ini
Warm ups:
30" Jumping Jacks
30" Squats
30" Lunges
Plyiometric Jump Squats
15 reps
6 set
Rest interval: 20"
Build up to 8 set
Superset 1:
15 rows from plank (5kg dumbells for woman, 8kg dumbells for man)
15 push ups
15 situps
Repeat for 5' , building up to 6'
Superset 2:
10 Plyiometric lunges
10 single leg plyiometric squat
Repeat for 5' , building up to 6'
Superset 3:
15 mountain climbers
15 leg downs
Repeat for 5' , building up to 6'
Superset 4:
Dumbell set
10 squats
10 tricep with one leg (left)
10 bicep with one leg (right)
Repeat for 5' , building up to 6'
Burpee pyramid
5 set of 10 burpee, rest interval 20"
Or
10-9-8-7-6-5-4-3-2-1
Plank 1'
Side plank
Center plank
Jika bingung sama gerakannya, bisa click video berikut ini
Warm ups:
30" Jumping Jacks
30" Squats
30" Lunges
Plyiometric Jump Squats
15 reps
6 set
Rest interval: 20"
Build up to 8 set
Superset 1:
15 rows from plank (5kg dumbells for woman, 8kg dumbells for man)
15 push ups
15 situps
Repeat for 5' , building up to 6'
Superset 2:
10 Plyiometric lunges
10 single leg plyiometric squat
Repeat for 5' , building up to 6'
Superset 3:
15 mountain climbers
15 leg downs
Repeat for 5' , building up to 6'
Superset 4:
Dumbell set
10 squats
10 tricep with one leg (left)
10 bicep with one leg (right)
Repeat for 5' , building up to 6'
Burpee pyramid
5 set of 10 burpee, rest interval 20"
Or
10-9-8-7-6-5-4-3-2-1
Plank 1'
Side plank
Center plank
Jika bingung sama gerakannya, bisa click video berikut ini