MZA Body weight

MZA Body weight MZA Body weight�
Train Smart. Move Right. Wrong Form → Right Form → Better Movement
Fitness • Motiva

20/10/2026

MZA Fitness Lab — Phase 2 • Part 18

YOGA MAT: Know the Tool. Use It Right. 💪🔥

Your workout starts with a stable foundation.

Keep your hands positioned correctly, align your wrists, engage your core, and maintain a straight body line throughout every push-up.

⚡ Control the movement. Respect your form. Train smarter.

🔥 Challenge: Try 5 controlled push-ups!

16/10/2026

MZA Fitness Lab — Phase 2 • Part 17

Adjustable Speed Jump Rope: Know It. Use It Right. 💪🔥

A better workout starts with better control.

Keep your elbows close, rotate the rope with your wrists, jump low, and land softly.

⚡ Smooth rhythm. Better control. Smarter training.

🔥 Challenge: Try 10 controlled jumps!

09/10/2026

MZA Fitness Lab — Phase 2 • Part 16

adjustable dumbbell: know it before you lift 💪

An adjustable dumbbell lets you change the resistance,
but secure the plates before every workout.

Keep your grip firm,
your wrist neutral,
and control every rep.

🔥 Try 10 controlled reps.

03/10/2026

MZA Fitness Lab — Phase 2 • Part 15

resistance band: know it before you use it 💪

It may look simple,
but the right technique makes the difference.

Learn the tool.
Control the movement.
Train smarter.

🔥 Try 10 controlled reps.

30/09/2026

MZA Bodyweight — Series 1 • Part 14

bodyweight squat: keep your knees tracking 💪

Keep your feet planted,
let your knees track with your toes,
and control every rep.

🔥 Try 10 reps.

29/09/2026

MZA Bodyweight — Series 1 • Part 13

good morning: hinge from your hips 💪

It’s not about bending as deep as possible.
Push your hips back,
keep your spine neutral,
then return with control.

🔥 Try 10 reps.

24/09/2026

MZA Bodyweight — Series 1 • Part 12

calf raise: naik dengan kontrol 💪

Angkat tumit dengan stabil,
jaga lutut tetap terkendali,
lalu turunkan perlahan.

🔥 Coba 10 reps.

23/09/2026

MZA Bodyweight — Series 1 • Part 11

single-leg glute bridge: jangan biarkan pinggul berputar 💪

Satu kaki bekerja,
tapi pinggul tetap harus stabil.
Angkat dengan kontrol,
bukan dengan melengkungkan pinggang.

🔥 Coba 10 reps per sisi.

19/09/2026

MZA Bodyweight — Series 1 • Part 10

back lunge: kaki belakang jangan terlalu dekat 💪

Langkah ke belakang harus cukup,
kaki depan tetap stabil,
dan lutut mengikuti arah jari kaki.

🔥 Coba 10 reps per sisi.

04/09/2026

MZA Bodyweight — Series 1 • Part 9

back lunge: jangan buru-buru turun 💪

Langkah ke belakang dengan cukup ruang,
jaga lutut tetap mengikuti arah jari kaki,
dan kontrol setiap turun-naiknya gerakan.

🔥 Coba 10 reps per sisi.

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