์•ฑ ์Šคํ† ์–ด์—์„œ ๋‹ค์šด๋กœ๋“œํ•˜์„ธ์š”
ํƒœ๊ทธ๋“ค

์„ค๋ช…

Quick warm up to get the blood flowing. Have a song ready and dance like never before๐Ÿ”ฅ๐Ÿ˜. Provide name of song that you danced to on workout details. Have fun and get ready to have a great workout day.


๊ด€๋ จ ์šด๋™

Warmup 2
4 ๋ถ„ 40 ์ดˆ, ์ดˆ๋ณด์ž
Warm Up - Daily 2
5 ๋ถ„ 40 ์ดˆ, ์ดˆ๋ณด์ž
Warm Up
4 ๋ถ„ 10 ์ดˆ, ๋ณดํ†ต
Warm Up
9 ๋ถ„ 30 ์ดˆ, ๊ฐ•๋„ ๋†’์Œ
Warm Up
2 ๋ถ„ 30 ์ดˆ, ์ดˆ๋ณด์ž
Warm That Body Up
6 ๋ถ„ 45 ์ดˆ, ๊ฐ•๋„ ๋†’์Œ


์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

Mix-it-up Tough

Mix-it-up Tough

๋ณดํ†ต 5 ๋ถ„  
Legs   Jump Rope
Walking

Walking

์ดˆ๋ณด์ž 30 ๋ถ„  
Stretching

Stretching

์ดˆ๋ณด์ž 13 ๋ถ„  
Wrist Strengthening Workout ๐Ÿดโ€โ˜ ๏ธ๐Ÿ˜Ž๐Ÿ”ฅ

Wrist Strengthening Workout ๐Ÿดโ€โ˜ ๏ธ๐Ÿ˜Ž๐Ÿ”ฅ

๊ฐ•๋„ ๋†’์Œ 13 ๋ถ„  
Arms   Exercise Mat, Bench, Box or Step, Dumbbells, Strength Machine
๏ก€ ๎Œ”GLUTE QUICKIES๎Œ” [Abductors 2]

๏ก€ ๐ŸŽ€GLUTE QUICKIES๐ŸŽ€ [Abductors 2]

๊ฐ•๋„ ๋†’์Œ 5 ๋ถ„  
Resistance Bands
Arms Warm Up

Arms Warm Up

๋ณดํ†ต 4 ๋ถ„  
Shoulders   No Equipment

์šด๋™ ์นดํ…Œ๊ณ ๋ฆฌ๋“ค