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

Daybreak ๐Ÿ˜‚

๊ฐ•๋„ ๋†’์Œ   30 ๋ถ„๋“ค

๋Œ€์ƒ ์˜์—ญ: Arms, Core

์žฅ๋น„: Pull Up Bar

Joey Grogg
 		    ์ถ”๊ฐ€ํ•œ ์‚ฌ๋žŒ Joey Grogg
Daybreak ๐Ÿ˜‚
ํƒœ๊ทธ๋“ค
ํ™ˆ์ง ์šด๋™ ํŒ” ์šด๋™ ํ„ฑ๊ฑธ์ด ์šด๋™
์„ค๋ช…

Start your day off right with this 30 minute arms routine.

Exercises

์„ธํŠธ 1: 4 ๋ผ์šด๋“œ
Sit Throughs
Sit Throughs
1 ๋ถ„
Staggered Arm Spiderman Push-Ups
Staggered Arm Spiderman Push-Ups
1 ๋ถ„
Rest
Rest
30 ์ดˆ๋“ค

์„ธํŠธ 2: 4 ๋ผ์šด๋“œ
Push-Up and Rotation
Push-Up and Rotation
1 ๋ถ„
Pull-Ups
โค๏ธ ์ตœ๋Œ€ (๊ตฌ์—ญ 5)
Pull-Ups
20 ์ดˆ๋“ค
Chin-Ups
Chin-Ups
20 ์ดˆ๋“ค
90 Degree Hang
90 Degree Hang
20 ์ดˆ๋“ค
Rest
Rest
30 ์ดˆ๋“ค

์„ธํŠธ 3: 8 ๋ผ์šด๋“œ
Suicides
โค๏ธ ์ตœ๋Œ€ (๊ตฌ์—ญ 5)
Suicides
1 ๋ถ„
Rest
Rest
15 ์ดˆ๋“ค

๊ด€๋ จ ์šด๋™

Daybreak ๐Ÿ˜—
Daybreak ๐Ÿ˜—
30 ๋ถ„๋“ค, ๊ฐ•๋„ ๋†’์Œ
Daybreak ๐Ÿ˜˜
Daybreak ๐Ÿ˜˜
30 ๋ถ„๋“ค, ๊ฐ•๋„ ๋†’์Œ
Daybreak ๐Ÿ˜
Daybreak ๐Ÿ˜
30 ๋ถ„๋“ค, ๊ฐ•๋„ ๋†’์Œ
Morning Blaster
Morning Blaster
9 ๋ถ„ 45 ์ดˆ, ๊ฐ•๋„ ๋†’์Œ
Early morning
Early morning
8 ๋ถ„๋“ค, ๋ณดํ†ต
Morning
Morning
2 ๋ถ„ 47 ์ดˆ, ์ดˆ๋ณด์ž

๊ฐ™์€ ์žฅ๋น„๋กœ ํ•˜๋Š” ์šด๋™

PHASE 1 EXIT TEST
PHASE 1 EXIT TEST
13 ๋ถ„๋“ค, ์ดˆ๋ณด์ž
Ladder Levitation
Ladder Levitation
5 ๋ถ„ 19 ์ดˆ, ๋ณดํ†ต
Titan Strength Builder
Titan Strength Builder
25 ๋ถ„ 24 ์ดˆ, ๋ณดํ†ต
MURPH
MURPH
1 ์‹œ๊ฐ„ 22 ์ดˆ, ๊ฐ•๋„ ๋†’์Œ
Crossfit WOD - Woodsman Style Extended
Crossfit WOD - Woodsman Style Extended
34 ๋ถ„๋“ค, ๊ฐ•๋„ ๋†’์Œ
Hanging Upside-Down Crunches & Hanging Leg Lifts
Hanging Upside-Down Crunches & Hanging Leg Lifts
2 ๋ถ„ 49 ์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

Reflections *Full Body*

Reflections *Full Body*

๊ฐ•๋„ ๋†’์Œ 30 ๋ถ„  
Full Body   Pull Up Bar
4 Max Effect/Legs

4 Max Effect/Legs

๊ฐ•๋„ ๋†’์Œ 20 ๋ถ„  
Legs   Box or Step, Bench
5 Max Effect/Upper Body

5 Max Effect/Upper Body

๊ฐ•๋„ ๋†’์Œ 20 ๋ถ„  
Upper Body   Pull Up Bar
PT 5 Minute Quickie Total Body

PT 5 Minute Quickie Total Body

๋ณดํ†ต 5 ๋ถ„  
Full Body   Pull Up Bar
5-7 Mile Walk Or Run W/ Calisthenics

5-7 Mile Walk Or Run W/ Calisthenics

๊ฐ•๋„ ๋†’์Œ 1 ์‹œ๊ฐ„ 30 ๋ถ„  
Lower Body   Pull Up Bar
Daybreak ๐Ÿ˜Ž

Daybreak ๐Ÿ˜Ž

๊ฐ•๋„ ๋†’์Œ 30 ๋ถ„  
Chest   No Equipment

์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