Dumbbell Floor Press – 3x10

Dumbbell Overhead Press – 3x8

Arnold Press – 3x10

Clap Push-Up – 3x Max

Core: Russian Twist + Leg Raise 3x20

Renegade Row – 3x10 tiap sisi

Dumbbell Bicep Curl to Press – 3x10

Bent Over Row – 3x12

Wall Sit + Dumbbell Hold – 3x30 detik

Core: Superman Hold + Side Plank – 3x30 detik

Goblet Squat – 3x15

Bulgarian Split Squat – 3x8 per kaki

Dumbbell Swing – 3x15

Farmer’s Walk – 3x30 langkah

Core: Standing Knee Drive – 3x30 detik (HIIT Style)

Lari 15 menit pace 8 setiap sesi

Long Run Sabtu 5–7K

Circuit Training opsional 1x/minggu

Cat Cow → Downward Dog

Child Pose + Thoracic Reach

Glute Bridges + Hip Openers

Core ringan: Deadbug + Bird Dog

🥋 Shadow Boxing: 3 Ronde Teknik (kombinasi jab-cross-hook-slip)

⚡ 1 Ronde Bebas (freestyle eksplosif)

🦶 Footwork Drill:

Bounce & Pivot

Step In – Step Out – Step Lateral

Slip + Roll combos