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

๐Ÿ‘Ÿ Step by step ๐Ÿ‘Ÿ โœ… TP โœ…

๊ฐ•๋„ ๋†’์Œ   20 ๋ถ„๋“ค

๋Œ€์ƒ ์˜์—ญ: Lower Body

์žฅ๋น„: Cardio Machine, Dumbbells, Box or Step

Tanya P
 		    ์ถ”๊ฐ€ํ•œ ์‚ฌ๋žŒ Tanya P
๐Ÿ‘Ÿ Step by step ๐Ÿ‘Ÿ โœ… TP โœ…
ํƒœ๊ทธ๋“ค
ํ’€์ง ์šด๋™ ํ•˜์ฒด ์šด๋™ ์œ ์‚ฐ์†Œ ๊ธฐ๊ณ„ ์šด๋™ ๋ค๋ฒจ ์šด๋™ ๋ฐ•์Šค ๋˜๋Š” ์Šคํ… ์šด๋™

Exercises

์„ธํŠธ 1: 1 ๋ผ์šด๋“œ
Fast Stair Steps
์ €ํ•ญ: ๋ฌด๊ฒ๊ฒŒ
โค๏ธ ํ™œ๋ฐœํ•จ (๊ตฌ์—ญ 3)
Fast Stair Steps
2 ๋ถ„๋“ค
Dumbbell Step-Ups
Dumbbell Step-Ups
2 ๋ถ„๋“ค
Step Ups with Knee Lifts
Step Ups with Knee Lifts
3 ๋ถ„๋“ค
Lateral Step Ups
โค๏ธ ๋ณดํ†ต (๊ตฌ์—ญ 2)
Lateral Step Ups
3 ๋ถ„๋“ค
Fast Stair Steps
์ €ํ•ญ: ๋ฌด๊ฒ๊ฒŒ
โค๏ธ ํ™œ๋ฐœํ•จ (๊ตฌ์—ญ 3)
Fast Stair Steps
2 ๋ถ„๋“ค
Left Leg Front Step Up
โค๏ธ ํ™œ๋ฐœํ•จ (๊ตฌ์—ญ 3)
Left Leg Front Step Up
2 ๋ถ„๋“ค
Right Leg Front Step Up
โค๏ธ ํ™œ๋ฐœํ•จ (๊ตฌ์—ญ 3)
Right Leg Front Step Up
2 ๋ถ„๋“ค
Dumbbell Step-Ups
Dumbbell Step-Ups
2 ๋ถ„๋“ค
Fast Stair Steps
์ €ํ•ญ: ๋ฌด๊ฒ๊ฒŒ
โค๏ธ ํ™œ๋ฐœํ•จ (๊ตฌ์—ญ 3)
Fast Stair Steps
2 ๋ถ„๋“ค

๊ด€๋ จ ์šด๋™

Stepper
Stepper
9 ๋ถ„ 10 ์ดˆ, ๋ณดํ†ต
Stair Step
Stair Step
19 ๋ถ„๋“ค, ๋ณดํ†ต
Steps
Steps
14 ๋ถ„๋“ค, ๋ณดํ†ต
๐Ÿ‘ฃ Step Into Fitness! ๐Ÿ‘ฃ
๐Ÿ‘ฃ Step Into Fitness! ๐Ÿ‘ฃ
14 ๋ถ„๋“ค, ๊ฐ•๋„ ๋†’์Œ
Step It Up
Step It Up
24 ๋ถ„๋“ค, ๋ณดํ†ต
Step-Ups ๐Ÿดโ€โ˜ ๏ธ๐Ÿ˜Ž๐Ÿ”ฅ
Step-Ups ๐Ÿดโ€โ˜ ๏ธ๐Ÿ˜Ž๐Ÿ”ฅ
13 ๋ถ„ 20 ์ดˆ, ๊ฐ•๋„ ๋†’์Œ
Quickdraw Adjustable Dumbbells
์ด ์šด๋™์˜ ์ตœ๊ณ  ์„ ํƒ

Quickdraw Adjustable Dumbbells

We love these adjustable dumbbells from Rep Fitness. They take up very little space and are also very durable compared to other adjustable dumbbells on the market.

Buy Now

๊ฐ™์€ ์žฅ๋น„๋กœ ํ•˜๋Š” ์šด๋™

Dumbbell Booty - ๐Ÿ‘ Day
Dumbbell Booty - ๐Ÿ‘ Day
45 ๋ถ„๋“ค, ๋ณดํ†ต
Legs
Legs
17 ๋ถ„ 39 ์ดˆ, ์ดˆ๋ณด์ž
All Legs
All Legs
17 ๋ถ„ 6 ์ดˆ, ๋ณดํ†ต
๎ŒฑSK's Dare To Shred AGAIN - DAY 17
๐Ÿ’งSK's Dare To Shred AGAIN - DAY 17
56 ๋ถ„ 40 ์ดˆ, ๊ฐ•๋„ ๋†’์Œ
Workout Trainer์—์„œ ์ด ์šด๋™์„ ํ•ด
โœ“ ๋‹จ๊ณ„๋ณ„ ๋ฉ€ํ‹ฐ๋ฏธ๋””์–ด ์šด๋™์„ ๋”ฐ๋ผํ•ด
โœ“ ํ†ตํ•ฉ ์Šค๋งˆํŠธ์›Œ์น˜ & ์‹ฌ๋ฐ•์ˆ˜ ๋ชจ๋‹ˆํ„ฐ ๊ฒฝํ—˜
โœ“ ํฌ์ธํŠธ๋ฅผ ์–ป๊ณ , ๋ฆฌ๋”๋ณด๋“œ์—์„œ ๊ฒฝ์Ÿํ•˜๊ณ , ๋™๊ธฐ๋ฅผ ์œ ์ง€ํ•ด!
โœ“ ๋ฐ”์œ ์ƒํ™œ์— ๋งž์ถฐ ์Šค์ผ€์ค„๋ง
์•ฑ ์Šคํ† ์–ด์—์„œ ๋‹ค์šด๋กœ๋“œํ•˜์„ธ์š”   Google Play์—์„œ Workout Trainer๋ฅผ ๋‹ค์šด๋กœ๋“œํ•ด.
์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

Definition of Trimmed

Definition of Trimmed

๋ณดํ†ต 22 ๋ถ„  
Full Body   Dumbbells, Box or Step
๐Ÿ’ŽโšกSlide Reebock. Power aerobicsโšก๐Ÿ’Ž ๐ŸŒŸ TP ๐ŸŒŸ

๐Ÿ’ŽโšกSlide Reebock. Power aerobicsโšก๐Ÿ’Ž ๐ŸŒŸ TP ๐ŸŒŸ

๊ฐ•๋„ ๋†’์Œ 15 ๋ถ„  
Core   Cardio Machine, Strength Machine
๐ŸฆŠWolvies ๐Ÿƒ๐ŸOctober ๐Ÿฅ‰๐Ÿ†Olympian ๐Ÿ‚Challenge ๐ŸฆLC

๐ŸฆŠWolvies ๐Ÿƒ๐ŸOctober ๐Ÿฅ‰๐Ÿ†Olympian ๐Ÿ‚Challenge ๐ŸฆLC

๊ฐ•๋„ ๋†’์Œ 14 ๋ถ„  
Upper Body   Dumbbells, Bench
๐Ÿ”ผ Dumbbell toning shoulders workout ๐Ÿ”ผ โœ… TP โœ…

๐Ÿ”ผ Dumbbell toning shoulders workout ๐Ÿ”ผ โœ… TP โœ…

๋ณดํ†ต 15 ๋ถ„  
Shoulders   Dumbbells, Exercise Mat
Bring the muscles of the legs and buttocks to tone

Bring the muscles of the legs and buttocks to tone

๊ฐ•๋„ ๋†’์Œ 18 ๋ถ„  
Lower Body   Wall, Dumbbells, Box or Step, Exercise Mat
โš ๏ธ โ‡๏ธ Back stretching โ‡๏ธ โš ๏ธ โœ… TP โœ…

โš ๏ธ โ‡๏ธ Back stretching โ‡๏ธ โš ๏ธ โœ… TP โœ…

๋ณดํ†ต 15 ๋ถ„  
Back   Stability Ball, Exercise Mat

์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