#CATAPHRACTOS (at University Of Jember) https://www.instagram.com/p/B6F4mvdhedI/?igshid=5m6akufc1052

#CATAPHRACTOS (at RSGM (Rumah Sakit Gigi dan Mulut)) https://www.instagram.com/p/B6F3_kmBI_9/?igshid=ulbhyz47vlop

GOKU • 👉Focus : Full Body 👉Type : HIIT (High Intensity Interval Training) 👉Difficulty :◼◼◼◼❎ Not Suitable for Beginner • It's time to get your body moving, arms and legs working like pistons and lungs laboring for each breath. If that sounds like your thing the Goku HIIT workout is guaranteed to push to that next form you need, a little like the Hyperbolic Time Chamber approach. Extra Credit: 30 seconds rest between sets. #workout #strength #running #goals #gorun #runitfast #runnershoutouts #worlderunners #motivational #Fitspiration #motivation #Exercise #ABS #Upper #Lower #core #complete #chest #Triceps #biceps #glutes #quats #grip #calves #hamstrings #forearms #back #cataphractos https://www.instagram.com/cataphractos/p/BxAGJ77HTQM/?igshid=ueh3xno9vjvo

GET IT DONE • 👉Focus : Cardirovascular System, Aerobic Performance (VO2 Max) 👉Type : HIIT (High Intensity Interval Training) 👉Difficulty :◼◼◼☑ Suitable for Beginner • This workout is perfect for when you just need to - Get It Done. It will challenge your lungs and work your core without overtaxing your system delivering just the right amount of burn, at the right time. It's fairly easy to follow, there are no complex moves, but it will work your entire body nonetheless. Keep your arm up throughout the second row and keep your elbows pointing forward during bicep extensions - don't drop your arms down, for maximum results. Extra Credit: 1 minute rest between sets. #workout #strength #running #goals #gorun #runitfast #runnershoutouts #worlderunners #motivational #Fitspiration #motivation #Exercise #ABS #Upper #Lower #core #complete #chest #Triceps #biceps #glutes #quats #grip #calves #hamstrings #forearms #back #cataphractos https://www.instagram.com/cataphractos/p/Bw9xFS8nj6P/?igshid=19rxl2bclnewn

FRESH START • 👉Focus: Cardirovascular System, Aerobic Performance (VO2 Max) 👉Type : High Burn Streamline 👉Difficulty : ◼✔ Perfect for Beginners Fresh Start is the kind of workout you should be looking at if you're getting back into training after a lay-off due to injury or other circumstances. It's light, it's fast, it's energizing and it will help your body remember how it should move. Add EC, as a challenge. Extra Credit: 1 minute rest between sets. #workout #strength #running #goals #gorun #runitfast #runnershoutouts #worlderunners #motivational #Fitspiration #motivation #Exercise #ABS #Upper #Lower #core #complete #chest #Triceps #biceps #glutes #quats #grip #calves #hamstrings #forearms #back #donewithextracredit #Cataphractos https://www.instagram.com/cataphractos/p/Bw6i1XVHU2O/?igshid=im7fcq155hwm

DAYBREAK • 👉Focus: Upper Body 👉Type : Strength Tone 👉Difficulty :◼◼◼☑ Suitable for Beginner Daybreak is an upper body workout that pays particular attention to the back and shoulders. Form here is paramount and so is deliberation in execution. Since it is the number of reps that count pay close attention to the muscles that are being worked with each exercise. You will soon feel which ones you're actually training and know if you're doing it right. Extra Credit: 1 minute rest between sets. #workout #strength #running #goals #gorun #runitfast #runnershoutouts #worlderunners #motivational #Fitspiration #motivation #Exercise #ABS #Upper #Lower #core #complete #chest #Triceps #biceps #glutes #quats #grip #calves #hamstrings #forearms #back #cataphractos #DoneWithExtraCredit https://www.instagram.com/cataphractos/p/Bw4KPWBn87K/?igshid=1w0c60je9ngmw

CROSSFIRE • 👉Focus : Cardirovascular System, Aerobic Performance (VO2 Max) 👉Type : HIIT (High Intensity Interval Training) 👉Difficulty :◼◼☑ Suitable for Beginner • The real meaning of this workout becomes evident only after you’ve blasted through it a few times. This is a High Intensity Interval Training that’ll leave you feeling like you can take on the world, once you’ve caught your breath. If you ever find yourself in a crossfire. Extra Credit: 30 seconds rest between sets. #workout #strength #running #goals #gorun #runitfast #runnershoutouts #worlderunners #motivational #Fitspiration #motivation #Exercise #ABS #Upper #Lower #core #complete #chest #Triceps #biceps #glutes #quats #grip #calves #hamstrings #forearms #back #cataphractos https://www.instagram.com/cataphractos/p/Bw2CDwGnBsP/?igshid=mbokuldj6994

BERSERKER • 👉Focus: Full Body 👉Type : Strength Tone 👉Difficulty :◼◼◼☑ Suitable for Beginner Some body-strength orientated workouts are designed to kick your butt and Berserker is one of them. From one exercise to another major muscle groups are worked and then worked again but with the load constantly changing there is time to recover (a little) on the fly. You get into the sweat zone form the very first set but stick it out and you will feel the difference when you finish. Extra Credit: 20 reps each exercise. #workout #strength #running #goals #gorun #runitfast #runnershoutouts #worlderunners #motivational #Fitspiration #motivation #Exercise #ABS #Upper #Lower #core #complete #chest #Triceps #biceps #glutes #quats #grip #calves #hamstrings #forearms #back #cataphractos #DoneWithExtraCredit https://www.instagram.com/cataphractos/p/Bwy722OHx94/?igshid=f8c2kxvj65sr

CHICKEN • 👉Focus: Cardirovascular System, Aerobic Performance (VO2 Max) 👉Type : High Burn Streamline 👉Difficulty : ◼◼✔ Suitable for Beginners Also known as "The Belly Burner" workout this is designed to make you lean and mean. You will work up a sweat doing it. Your body will feel numb, your lungs will feel on fire and you will feel like you’re being put through your paces. But … you know it’s worth it, and you’re doing it for bacon. How cool is that? Extra Credit: 30 seconds rest between sets. #workout #strength #running #goals #gorun #runitfast #runnershoutouts #worlderunners #motivational #Fitspiration #motivation #Exercise #ABS #Upper #Lower #core #complete #chest #Triceps #biceps #glutes #quats #grip #calves #hamstrings #forearms #back #donewithextracredit #Cataphractos https://www.instagram.com/cataphractos/p/BwwkWFrHFBy/?igshid=1k2z2175xuczn

Arms & Abs • 👉Focus: Upper Body 👉Type : Strength Tone 👉Difficulty :◼◼☑ Suitable for Beginner Strong abs power strong arms and the Arms and Abs workout targets both. It is seemingly simple and only Level II in difficulty but it doesn't take long for the load to build and the effect of it to make itself felt. Add EC for that extra challenge to the muscles and you have a workout that can bring about some pretty transformative results. Make sure you swivel on the ball of the foot on the same side as the arm doing the punching each time and breathe out explosively to activate your abs and the ab load becomes even more meaningful. Extra Credit: 1 minute rest between sets. #workout #strength #running #goals #gorun #runitfast #runnershoutouts #worlderunners #motivational #Fitspiration #motivation #Exercise #ABS #Upper #Lower #core #complete #chest #Triceps #biceps #glutes #quats #grip #calves #hamstrings #forearms #back #cataphractos #DoneWithExtraCredit https://www.instagram.com/cataphractos/p/BwtmVnMnmlP/?igshid=z0my6f4k45fu

EPIC CALVES • 👉Focus: Lower Body 👉Type : High Burn Streamline 👉Difficulty : ◼◼✔ Suitable for Beginners Lower body strength allows you to fight gravity and use your body like its mass doesn't count. Lower body strength is multi-faceted, requiring tendons and muscles, coordination and endurance. Epic Calves delivers what it promises. This is not a hugely difficult workout but it helps you build exactly what you need to gain better control of your own body. Extra Credit: 1 minute rest between sets. #workout #strength #running #goals #gorun #runitfast #runnershoutouts #worlderunners #motivational #Fitspiration #motivation #Exercise #ABS #Upper #Lower #core #complete #chest #Triceps #biceps #glutes #quats #grip #calves #hamstrings #forearms #back #donewithextracredit #Cataphractos https://www.instagram.com/cataphractos/p/BwroD8Qn6Pf/?utm_source=ig_tumblr_share&igshid=kc3dx7patxy5

DRAGONBORN 👉Focus: Full Body 👉Type : Strength Tone 👉Difficulty :◼◼◼☑ Suitable for Beginner Fus Ro Dah! A strength workout for every adventurer out there who has managed to dodge the arrow - "You are the chosen one." (Do not let it go to your head). Skyrim inspired workout. Extra Credit: 30 seconds rest between sets. #workout #strength #running #goals #gorun #runitfast #runnershoutouts #worlderunners #motivational #Fitspiration #motivation #Exercise #ABS #Upper #Lower #core #complete #chest #Triceps #biceps #glutes #quats #grip #calves #hamstrings #forearms #back #cataphractos #DoneWithExtraCredit https://www.instagram.com/cataphractos/p/Bwo5yD1n-ut/?utm_source=ig_tumblr_share&igshid=horcvv4wzuy2

De-Stress YOGA FIX 👉Focus: Wellbeing 👉Type : Yoga 👉Difficulty ◼☑ Perfect for Beginner Letting yourself be absorbed by the intricacy of balancing like a Yogi and feeling each breath you take coursing through your body is one of the easiest ways there is to lose all that stress and dive into a self-made oasis. #workout #strength #running #goals #gorun #runitfast #runnershoutouts #worlderunners #motivational #Fitspiration #motivation #Exercise #ABS #Upper #Lower #core #complete #chest #Triceps #biceps #glutes #quats #grip #calves #hamstrings #forearms #back #cataphractos #DoneWithExtraCredit https://www.instagram.com/cataphractos/p/BwmmcJmHczU/?utm_source=ig_tumblr_share&igshid=1quecuflwfyia

NO SURRENDER • 👉Focus : Cardirovascular System, Aerobic Performance (VO2 Max) 👉Type : HIIT (High Intensity Interval Training) 👉Difficulty :◼◼◼☑ Suitable for Beginner • You know that the moment you get a workout called No Surrender it's really a challenge because surrender is what you'd want to do. Resist the fatigue that's designed to build up and maintain your output throughout each set. This one's all about the intensity and if you like to up the ante just a tad, add EC. Extra Credit: 1 minute rest between sets. #workout #strength #running #goals #gorun #runitfast #runnershoutouts #worlderunners #motivational #Fitspiration #motivation #Exercise #ABS #Upper #Lower #core #complete #chest #Triceps #biceps #glutes #quats #grip #calves #hamstrings #forearms #back #cataphractos https://www.instagram.com/cataphractos/p/Bwjhu4tHlyX/?utm_source=ig_tumblr_share&igshid=uwyoz4elhup5

JURASSIC • 👉Focus: Cardirovascular System, Aerobic Performance (VO2 Max) 👉Type : High Burn Streamline 👉Difficulty : ◼◼◼✔ Suitable for Beginners There's a word you need to keep in mind here and it is: Cardio. To survive during a Jurassic period you just need to be faster than the person next to you, but since you have no way of knowing just how fast they are (and finding out when you need it most is not a good survival strategy) you'd better give it your best shot and prepare with our Jurassic workout. As you're going through it remind yourself that there should be no holding back... because, obvious reasons. Extra Credit: 30 seconds rest between sets. #workout #strength #running #goals #gorun #runitfast #runnershoutouts #worlderunners #motivational #Fitspiration #motivation #Exercise #ABS #Upper #Lower #core #complete #chest #Triceps #biceps #glutes #quats #grip #calves #hamstrings #forearms #back #donewithextracredit #Cataphractos https://www.instagram.com/cataphractos/p/Bwe30lmnauB/?utm_source=ig_tumblr_share&igshid=qoz0k2kbvf3j

HIP DIPS • 👉Focus: Lower Body 👉Type : Strength Tone 👉Difficulty :◼◼◼☑ Suitable for Beginner The pelvic area joins the lower body to the upper one and, as such, is key to both the transfer of locomotion and the transport of power from lower body muscles to upper ones (and vice versa). Training it is exactly what Hip Dips is designed to do. Add EC here, without fail, and make this workout a staple part of your routine. Extra Credit: Do 30 reps per exercise. #workout #strength #running #goals #gorun #runitfast #runnershoutouts #worlderunners #motivational #Fitspiration #motivation #Exercise #ABS #Upper #Lower #core #complete #chest #Triceps #biceps #glutes #quats #grip #calves #hamstrings #forearms #back #cataphractos #DoneWithExtraCredit https://www.instagram.com/cataphractos/p/BwdAx4vH7xU/?utm_source=ig_tumblr_share&igshid=1qaa341exb6it

GRIFFIN • 👉Focus: Full Body 👉Type : Strength Tone 👉Difficulty :◼◼◼☑ Suitable for Beginner Spread Your Wings - Take Charge of Your Destiny! The Griffin workout will strengthen your entire body and tighten your core. Go slow and focus on form. If equipment allows, we recommend that you finish it with 3 sets of bicep curls to failure. Extra Credit: 1 minute rest between sets. #workout #strength #running #goals #gorun #runitfast #runnershoutouts #worlderunners #motivational #Fitspiration #motivation #Exercise #ABS #Upper #Lower #core #complete #chest #Triceps #biceps #glutes #quats #grip #calves #hamstrings #forearms #back #cataphractos #DoneWithExtraCredit https://www.instagram.com/cataphractos/p/Bwaap_-nv-C/?utm_source=ig_tumblr_share&igshid=ompax9bn6ifn