Empire Virtual Training Programme

(DO IT AT YOUR OWN TIME)

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Full Body Tabata – #EmpireQWOD 01

Welcome to our Quarantine training series.

We are staying fit and healthy while social distancing at home

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Welcome to our Quarantine training series. We are staying fit and healthy while social distancing at home FULL BODY TABATA: BURPEES PLANK SHOULDER HIP TOE TOUCH LUNGES HIGH KNEE MT. CLIMBER SPIDERMAN PUSH UP REPEAT THE WHOLE VIDEO/MOVEMENTS FOR 4 TIMES Tag us if you do this workout! Let’s Go! #EmpireWarriors #EmpireJakarta DISCLAIMER: Empire Fit Club (PT Tiwa Raga Bersaudara) strongly recommend that you consult with your physician before beginning any exercise program. You should be in good physical condition and be able to participate in the exercise. You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge Empire Fit Club (PT Tiwa Raga Bersaudara) from any and all claims or causes of action, known or unknown, arising out of Empire Fit Club (PT Tiwa Raga Bersaudara)'s negligence.

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STRENGTH & CONDITIONING – #EmpireQWOD 02

We try to be on schedule! If you are one of our warriors you know Wednesday & Friday are our strength & conditioning days!

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We try to be on schedule! If you are one of our warriors you know Wednesday & Friday are our strength & conditioning days! Let’s get it! STRENGTH 4x10 BW TRICEP EXTENTION BICEP CURL (10 EACH ARM) PUSH UP SINGLE ARM ROW (10 EACH ARM) REST 60-90 SEC IN BETWEEN MOVEMENTS CONDITIONING 3 ROUNDS 10 BW SQUATS 20 MT. CLIMBERS 10 PUSH UPS 20 SIT UPS 10 COMMANDOS 60 SEC REST IN BETWEEN ROUNDS LET’S GO! Tag us if you do this workout! #EmpireWarriors #EmpireJakarta DISCLAIMER: Empire Fit Club (PT Tiwa Raga Bersaudara) strongly recommend that you consult with your physician before beginning any exercise program. You should be in good physical condition and be able to participate in the exercise. You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge Empire Fit Club (PT Tiwa Raga Bersaudara) from any and all claims or causes of action, known or unknown, arising out of Empire Fit Club (PT Tiwa Raga Bersaudara)'s negligence. #EmpireWarriors #EmpireJakarta

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LOWER BODY AMRAP – #EmpireQWOD 03 PART 1/2

Welcome to our Quarantine training series.

We are staying fit and healthy while social distancing at home

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WELCOME TO OUR QUARANTINE TRAINING SERIES. WE ARE STAYING FIT & HEALTHY WHILE WE ARE SOCIAL DISTANCING AT HOME. LEG DAY! Let’s get it! AMRAP 15 MIN OR LONGER 15 MIN AMRAP (AS MANY REPS AS POSSIBLE) 10 BULGARIAN SPLIT SQUATS (use weight/dumbbells if you want to challenge yourself) 20 HIGH KNEES 10 CURTSY LUNGES (EACH LEG) (use weight/dumbbells if you want to challenge yourself) 20 HIGH KNEES REST 10 SEC IN BETWEEN MOVEMENTS LET'S GO! #EmpireWarriors #EmpireJakarta DISCLAIMER: Empire Fit Club (PT Tiwa Raga Bersaudara) strongly recommend that you consult with your physician before beginning any exercise program. You should be in good physical condition and be able to participate in the exercise. You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge Empire Fit Club (PT Tiwa Raga Bersaudara) from any and all claims or causes of action, known or unknown, arising out of Empire Fit Club (PT Tiwa Raga Bersaudara)'s negligence.

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FULL BODY EMOM – #EmpireQWOD 03 PART 2/2

Welcome to our Quarantine training series.

We are staying fit and healthy while social distancing at home

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WELCOME TO OUR QUARANTINE TRAINING SERIES. WE ARE STAYING FIT & HEALTHY WHILE WE ARE SOCIAL DISTANCING AT HOME. FULL BODY EMOM Let’s get it! EMOM 4 ROUNDS 10 STEP UPS 10 PUSH UP SHOULDER TAPS 10 SPRINTER SIT UPS 10 TABLE TOP SCAP SQUEEZES 10 SQUAT JACKS Let’s go! #EmpireWarriors #EmpireJakarta DISCLAIMER: Empire Fit Club (PT Tiwa Raga Bersaudara) strongly recommend that you consult with your physician before beginning any exercise program. You should be in good physical condition and be able to participate in the exercise. You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge Empire Fit Club (PT Tiwa Raga Bersaudara) from any and all claims or causes of action, known or unknown, arising out of Empire Fit Club (PT Tiwa Raga Bersaudara)'s negligence.

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FULL BODY WORKOUT 40 SEC ON & 20 SEC OFF

– #EmpireQWOD 04 PART 1/2

Welcome to our Quarantine training series.

We are staying fit and healthy while social distancing at home

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FULL BODY WORKOUT 40 SEC ON & 20 SEC OFF - #EmpireQWOD 04 PART 1/2 WELCOME TO OUR QUARANTINE TRAINING SERIES. WE ARE STAYING FIT & HEALTHY WHILE WE ARE SOCIAL DISTANCING AT HOME. 4 ROUNDS 40 SEC ON 20 SEC OFF JUMPING JACKS TOE TOUCHES PUSH UPS HIGH KNEES JUMP SQUATS LET’S GO! #EmpireJakarta #EmpireWarriors DISCLAIMER: Empire Fit Club (PT Tiwa Raga Bersaudara) strongly recommend that you consult with your physician before beginning any exercise program. You should be in good physical condition and be able to participate in the exercise. You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge Empire Fit Club (PT Tiwa Raga Bersaudara) from any and all claims or causes of action, known or unknown, arising out of Empire Fit Club (PT Tiwa Raga Bersaudara)'s negligence.

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ABS WORKOUT – #EmpireQWOD 04 PART 2/2

Welcome to our Quarantine training series.

We are staying fit and healthy while social distancing at home

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ABS WORKOUT - #EmpireQWOD 04 PART 2/2 WELCOME TO OUR QUARANTINE TRAINING SERIES. WE ARE STAYING FIT & HEALTHY WHILE WE ARE SOCIAL DISTANCING AT HOME. ABS WORKOUT Let’s get it! 4 ROUNDS 10 RUSSIAN TWISTS 10 KNEE TUCKS 10 HIP BRIDGE TOE TOUCH 10 SIDE PLANK REACH THROUGH REST IN BETWEEN ROUNDS LET’S GO! #EmpireJakarta #EmpireWarriors DISCLAIMER: Empire Fit Club (PT Tiwa Raga Bersaudara) strongly recommend that you consult with your physician before beginning any exercise program. You should be in good physical condition and be able to participate in the exercise. You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge Empire Fit Club (PT Tiwa Raga Bersaudara) from any and all claims or causes of action, known or unknown, arising out of Empire Fit Club (PT Tiwa Raga Bersaudara)'s negligence.

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15 MIN RUN – #EmpireQWOD 05

Welcome to our Quarantine training series.

We are staying fit and healthy while social distancing at home

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WELCOME TO OUR QUARANTINE TRAINING SERIES. WE ARE STAYING FIT & HEALTHY WHILE WE ARE SOCIAL DISTANCING. Sunday Funday = active rest day Run for 15 min 1. Keep it nice up right 2. Bring your water 3. Run the opposite direction of the cars LET’S GO! #EmpireJakarta #EmpireWarriors DISCLAIMER: Empire Fit Club (PT Tiwa Raga Bersaudara) strongly recommend that you consult with your physician before beginning any exercise program. You should be in good physical condition and be able to participate in the exercise. You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge Empire Fit Club (PT Tiwa Raga Bersaudara) from any and all claims or causes of action, known or unknown, arising out of Empire Fit Club (PT Tiwa Raga Bersaudara)'s negligence.

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FULL & UPPER BODY – #EmpireQWOD 06

Welcome to our Quarantine training series.

We are staying fit and healthy while social distancing at home

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WELCOME TO OUR QUARANTINE TRAINING SERIES. WE ARE STAYING FIT & HEALTHY WHILE WE ARE SOCIAL DISTANCING AT HOME. TABATA 20S ON 10S OFF 5 ROUNDS 3 JUMPING JACKS INCHWORM TO 2 PUSH UPS Front Lunge Switch Lunge to Jump Broad Jump Backpedal Tuck Sit Ups Pop Downs Sprinter Sit Ups Ankle - Heel Taps Sit Ups Do this after 5 rounds of tabata 👇🏽 UPPER BODY WORKOUT WARM UP 3 x 10 REVERSE SNOW ANGEL WORKOUT 4 x 10 BAG ROW (SINGLE) BAG SHRUG BAG CURL (SINGLE) 60 SEC REST IN BETWEEN ROUNDS LET’S GO! #EmpireJakarta #EmpireWarriors DISCLAIMER: Empire Fit Club (PT Tiwa Raga Bersaudara) strongly recommend that you consult with your physician before beginning any exercise program. You should be in good physical condition and be able to participate in the exercise. You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge Empire Fit Club (PT Tiwa Raga Bersaudara) from any and all claims or causes of action, known or unknown, arising out of Empire Fit Club (PT Tiwa Raga Bersaudara)'s negligence.

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FULL & LOWER BODY WORKOUT – #EmpireQWOD 07

Welcome to our Quarantine training series.

We are staying fit and healthy while social distancing at home

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WELCOME TO OUR QUARANTINE TRAINING SERIES. WE ARE STAYING FIT & HEALTHY WHILE WE ARE SOCIAL DISTANCING AT HOME. FULL BODY WORKOUT 5 ROUNDS (AS FAST AS POSSIBLE - FOR TIME) 200M RUN/100 SINGLE UNDERS (pick one) 20 BURPEES 200M RUN/100 SINGLE UNDERS 20 AIR SQUATS 200M RUN/100 SINGLE UNDERS 20 DOWN UPS 200M RUN/100 SINGLE UNDERS 20 CROSS MT. CLIMBERS (20/SIDE) 200M RUN/100 SINGLE UNDERS 20 SKATERS LET'S GO! DO THE LOWER BODY WORKOUT AFTER YOU ARE DONE WITH THE FULL BODY WORKOUT. LOWER BODY WORKOUT 10 ROUNDS 10 JUMP SQUATS 10 REVERSE LUNGE TO KNEE DRIVE 10 LATERAL LUNGE TO KNEE DRIVE 10 SKATERS 90 SEC REST IN BETWEEN ROUNDS LET’S GO! #EmpireWarriors #EmpireJakarta DISCLAIMER: Empire Fit Club (PT Tiwa Raga Bersaudara) strongly recommend that you consult with your physician before beginning any exercise program. You should be in good physical condition and be able to participate in the exercise. You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge Empire Fit Club (PT Tiwa Raga Bersaudara) from any and all claims or causes of action, known or unknown, arising out of Empire Fit Club (PT Tiwa Raga Bersaudara)'s negligence.

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FULL BODY & ABS – #EmpireQWOD 08

Welcome to our Quarantine training series.

We are staying fit and healthy while social distancing at home

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WELCOME TO OUR QUARANTINE TRAINING SERIES. WE ARE STAYING FIT & HEALTHY WHILE WE ARE SOCIAL DISTANCING AT HOME. FULL BODY HIIT EMOM EVERY MINUTE ON THE MINUTE 5 ROUNDS 10 BURPEES OVER BOTTLE 10 PUSH UPS 8 MT. CLIMBERS TO SPRAWL 10 JUMP SQUATS 10 V UPS 60 SEC REST IN BETWEEN ROUNDS LET'S GO! ABS WORKOUT 40 SEC ON 20 SEC OFF 3 ROUNDS PLANK JACKS COMMANDOS SPRINTER SIT UPS LEG RAISES MT. CLIMBERS LET’S GO! #EmpireWarriors #EmpireJakarta DISCLAIMER: Empire Fit Club (PT Tiwa Raga Bersaudara) strongly recommend that you consult with your physician before beginning any exercise program. You should be in good physical condition and be able to participate in the exercise. You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge Empire Fit Club (PT Tiwa Raga Bersaudara) from any and all claims or causes of action, known or unknown, arising out of Empire Fit Club (PT Tiwa Raga Bersaudara)'s negligence.

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UPPER & FULL BODY – #EmpireQWOD 09

Welcome to our Quarantine training series.

We are staying fit and healthy while social distancing at home

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WELCOME TO OUR QUARANTINE TRAINING SERIES. WE ARE STAYING FIT & HEALTHY WHILE WE ARE SOCIAL DISTANCING AT HOME. UPPER BODY WORKOUT WARM UP 10 REPS EACH MOVEMENT FLEX STRETCHES WORKOUT 3 X 10 INCLINE PUSH UPS PUSH UP (HOLD/NEGATIVE) PIKE PUSH UP TRICEP X/ISO/EXTENTION ALTERNATING BICYCLE CRUNCH FULL BODY WORKOUT 30 SEC ON 15 SEC OFF 5 ROUNDS BUTT KICKERS DIAMOND OUSH UPS KNEE TAPS DOWN UP BURPEES COMPLEX LUNGES COMPLEX HAND RELEASE PUSH UPS (HOLD A BEAT EVERY MOVEMENT) BEAR WALK FWD - REV BURPEE NO JUMP TRANSVERSE LET'S GO! #EmpireWarriors #EmpireJakarta DISCLAIMER: Empire Fit Club (PT Tiwa Raga Bersaudara) strongly recommend that you consult with your physician before beginning any exercise program. You should be in good physical condition and be able to participate in the exercise. You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge Empire Fit Club (PT Tiwa Raga Bersaudara) from any and all claims or causes of action, known or unknown, arising out of Empire Fit Club (PT Tiwa Raga Bersaudara)'s negligence.

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COMING SOON

Welcome to our Quarantine training series.

We are staying fit and healthy while social distancing at home