Skimble
์•ฑ ์Šคํ† ์–ด์—์„œ ๋‹ค์šด๋กœ๋“œํ•˜์„ธ์š”
๊ฐ•๋„ ๋†’์€ ์šด๋™

Running 45 ๐Ÿ‘ฃ๐Ÿ”ฅ๐Ÿ’ฆ

๊ฐ•๋„ ๋†’์Œ   1 ์‹œ๊ฐ„

๋Œ€์ƒ ์˜์—ญ: Legs

์žฅ๋น„: No Equipment

Bernadette C.
 		    ์ถ”๊ฐ€ํ•œ ์‚ฌ๋žŒ Bernadette C.
Running 45 ๐Ÿ‘ฃ๐Ÿ”ฅ๐Ÿ’ฆ
ํƒœ๊ทธ๋“ค
์ฒด์ค‘ ์šด๋™ ๋‹ค๋ฆฌ ์šด๋™ ์žฅ๋น„ ์—†๋Š” ์šด๋™
์„ค๋ช…

15 min warm up starter can be skipped. Build up to distance running by getting comfortable with the '2 Hr Walk/Jog โ€ข Runner Prep 1-3' first.

๊ด€๋ จ ์šด๋™

2 Hr Walk/Jog โ€ข Runner Prep v2 ๐Ÿ”ฅ
2 Hr Walk/Jog โ€ข Runner Prep v2 ๐Ÿ”ฅ
2 ์‹œ๊ฐ„๋“ค, ๊ฐ•๋„ ๋†’์Œ
Running
Running
36 ๋ถ„๋“ค, ๋ณดํ†ต
Running 1
Running 1
24 ๋ถ„๋“ค, ๋ณดํ†ต
Running
Running
36 ๋ถ„๋“ค, ๋ณดํ†ต
Running
Running
54 ๋ถ„๋“ค, ๋ณดํ†ต
Walk, Jog, Run ๐Ÿ‘ฃ๐Ÿ”ฅ
Walk, Jog, Run ๐Ÿ‘ฃ๐Ÿ”ฅ
1 ์‹œ๊ฐ„, ๋ณดํ†ต

์ด ์šด๋™์„ ํ•˜๋ ค๋ฉด ๊ณ„์ •์„ ๋งŒ๋“ค๊ฑฐ๋‚˜ ๋กœ๊ทธ์ธํ•ด์ฃผ์„ธ์š”.

์šด๋™ ๊ธฐ๋ก
์ถ”์ฒœ ์žฅ๋น„

์ตœ๊ณ ์˜ ์šด๋™ ์žฅ๋น„๋กœ ์ด ์šด๋™์„ ํ•ด๋ณด์„ธ์š”. ๋ธ”๋ฃจํˆฌ์Šค ์ฒด์ŠคํŠธ ์ŠคํŠธ๋žฉ ์‹ฌ๋ฐ•์ˆ˜ ๋ชจ๋‹ˆํ„ฐ ๋˜๋Š” ์Šค๋งˆํŠธ์›Œ์น˜๋ฅผ ์‚ฌ์šฉํ•˜๋Š” ๊ฒƒ์„ ์ถ”์ฒœํ•ฉ๋‹ˆ๋‹ค. ์ด๋ฅผ ํ†ตํ•ด ํ›ˆ๋ จ ์ตœ์ ํ™”์™€ ์„ฑ๋Šฅ ์ถ”์ ์ด ๊ฐ€๋Šฅํ•ฉ๋‹ˆ๋‹ค.

๋” ๋ณด๊ธฐ

๋‹น์‹ ์ด ์ข‹์•„ํ•  ๋งŒํ•œ ๊ฒƒ

Thankful Thighs

Thankful Thighs

๋ณดํ†ต 15 ๋ถ„  
Lower Body   Chair, Exercise Mat, Wall
My Legs ๎Œช

My Legs ๐Ÿ’™

๊ฐ•๋„ ๋†’์Œ 26 ๋ถ„  
Beach Babe Legs ๎Œช

Beach Babe Legs ๐Ÿ’™

๊ฐ•๋„ ๋†’์Œ 33 ๋ถ„  
Legs   Wall
Pre-Run Warm Up

Pre-Run Warm Up

๋ณดํ†ต 6 ๋ถ„  
Lower Body   No Equipment
YoGa โค๏ธโ€๐Ÿ”ฅ

YoGa โค๏ธโ€๐Ÿ”ฅ

๊ฐ•๋„ ๋†’์Œ 50 ๋ถ„  
Full Body   Exercise Mat
RossSbutts

RossSbutts

๋ณดํ†ต 30 ๋ถ„  
Lower Body   Stability Ball, Kettlebells

์šด๋™ ์นดํ…Œ๊ณ ๋ฆฌ๋“ค

ํŠน์ง‘

ํŠน์ง‘

weight loss

์ฒด์ค‘ ๊ฐ๋Ÿ‰

abs & core

๋ณต๋ถ€ & ์ฝ”์–ด

bodyweight

์ฒด์ค‘

youtube

์œ ํŠœ๋ธŒ

community created

์ปค๋ฎค๋‹ˆํ‹ฐ ์ œ์ž‘

weightlifting

์›จ์ดํŠธ๋ฆฌํ”„ํŒ…

interval timers

HIIT

cardio

์œ ์‚ฐ์†Œ ์šด๋™

toning

ํ† ๋‹

full body

์ „์‹ 

๋” ๋ณด๊ธฐ: ๋Ÿฌ๋‹, ์š”๊ฐ€ & ํ•„๋ผํ…Œ์Šค, ํ”ผํŠธ๋‹ˆ์Šค ํ…Œ์ŠคํŠธ, ํŒ”, ์—‰๋ฉ์ด & ๋‹ค๋ฆฌ, ์ŠคํŠธ๋ ˆ์นญ, ๊ฐ•๋„, ์ž์ „๊ฑฐ ํƒ€๊ธฐ, ์›Œ๋ฐ์—…, ์ฟจ๋‹ค์šด, ๋ช…์ƒ & ํ˜ธํก, ์ €๊ฐ•๋„, ๊ฑท๊ธฐ, ์•”๋ฒฝ ๋“ฑ๋ฐ˜, ์ง€๊ตฌ๋ ฅ, ํ‚ฅ๋ณต์‹ฑ, ๋Œ„์Šค, ์—ฌ์„ฑ ์ค‘์‹ฌ, ๋‚จ์„ฑ ์ค‘์‹ฌ, ๋…ธ์ธ ์ค‘์‹ฌ, ๊ฑด๊ฐ• ๋ฌธ์ œ, ์‹œ์ฆŒ๋ณ„, ํ”„๋กœ, ๋ฌด๋ฃŒ