@lifeafter_30: STRENGTH TRAINING DIRUMAH AJA BISA KOK, TANPA ALAT JUGA BISA KOK. JANGAN SKIP STRENGTH TRAINING YAA, SAYA SHARE MENU FULL BODY STRENGTH TRAINING FOR RUNNER. * MENU LEG 1. BULGARIAN SPLIT SQUAT 10 X 3 2. SINGLE LEG RDL with KNEE RAISE 10X3 3. WALL SIT + CALF RAISE 12 X 3 4. SINGLE LEG CALF RAISE 12 X 3 5. SQUAT 15 X 3 6. REVERSE LUNGES 16 X 3 * MENU CORE 1. SINGLE LEG GLUTE BRIDGE 10 X 3 2. PLANK 45 detik X 3 3. SIDE PLANK 45 detik X 3 4. BICYCLE CRUNCH 12 X 3 5. LEG RAISE 10 X 3 6. FLUTTER KICK 30 detik X 3 * JUMLAH REPETISI DAN SET DISESUAIKAN DENGAN KEMAMPUAN MASING-MASING YAA :) * @Amazfit indonesia #strengthtraining #legday #coreworkout #absworkout #lifeafter30

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Friday 14 August 2026 06:16:54 GMT