Petite Diva's video: Build Strong Shoulders Without Using Machines Bahasa w English Explanation

The moves and explanation in ENGLISH: ♥Warm Up & Activation: Prisoner Push Ups. How it works: You will do Push Up and half Burpees with no jump for 10 rounds, every round you will add 1 more reps, for example: 1 burpee, and then on the second round you will do 2 push ups and then squat and go back up and raise your hand 2x, and so on untul 10 reps for push ups and 10 reps for hand raises ♥Circuit Exercises 1. Barbell Push Press 2. Lateral Raises Iso Hold 3. Barbell Rear Delt Row You need to finish 3 rounds for each exercise before you move on to the other exercise with max. 30 sec rest in between round. Aim for 12-15 reps per move, add more weight each round. ♥Tri-set Combos: 1. Transition Raises 2. Rear Delt Raises 3. Upright Row Perform each exercises back-to-back or no rest in between exercise, for example after you do exercise number 1, you directly do exercise number 2 and then 3 and you can rest for 1 minute and then repeat again to exercise number 1 until 3 rounds. ♥BONUS CORE 12 MIN EMOM (Every Minute On The Minute): -Set your timer for 12 Min. You will do 10 reps Stability Ball Knee Tuck on the odd minute 1, 3, 5, 7, 9 and 11. If you can finish em early you can use the remaining seconds for rest before move to the Russian Twist exercise for 12 reps each side (on the even minute such as, 2, 4, 6, 8, 10, and 12) - Hi semuanya! Banyak banget nih yang request untuk upper body-shoulder focused workout tapi yang ga pakai mesin atau kabel di tempat gym. That's why I make this video jadi kamu juga bisa lakuin ini dirumah atau bahkan di apartment gym aja. Hope you babes enjoy this video xx -