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

Daybreak ๐Ÿค—

๊ฐ•๋„ ๋†’์Œ   30 ๋ถ„๋“ค

๋Œ€์ƒ ์˜์—ญ: Lower Body

์žฅ๋น„: No Equipment

Joey Grogg
 		    ์ถ”๊ฐ€ํ•œ ์‚ฌ๋žŒ Joey Grogg
Daybreak ๐Ÿค—
ํƒœ๊ทธ๋“ค
์ฒด์ค‘ ์šด๋™ ํ•˜์ฒด ์šด๋™ ์žฅ๋น„ ์—†๋Š” ์šด๋™
์„ค๋ช…

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

Exercises

์„ธํŠธ 1: 4 ๋ผ์šด๋“œ
Pop Squats
โค๏ธ ์ตœ๋Œ€ (๊ตฌ์—ญ 5)
Pop Squats
1 ๋ถ„
Side Lunges
Side Lunges
1 ๋ถ„
Rest
Rest
30 ์ดˆ๋“ค

์„ธํŠธ 2: 4 ๋ผ์šด๋“œ
Plyo Lunges
โค๏ธ ์ตœ๋Œ€ (๊ตฌ์—ญ 5)
Plyo Lunges
1 ๋ถ„
Squat Pulses
Squat Pulses
1 ๋ถ„
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™

Morning
Morning
3 ๋ถ„๋“ค, ์ดˆ๋ณด์ž
Morning Leg
Morning Leg
19 ๋ถ„๋“ค, ๋ณดํ†ต
Legs
Legs
13 ๋ถ„๋“ค, ๋ณดํ†ต
Daily
Daily
1 ๋ถ„ 40 ์ดˆ, ์ดˆ๋ณด์ž
Monday
Monday
20 ๋ถ„๋“ค, ๋ณดํ†ต
Legs
Legs
3 ๋ถ„๋“ค,
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

โšœ๏ธโ€ขโ—โ—‰โœฟ โ“œ๐•ช รƒ๐•“๐”ฐ โœฟโ—‰โ—โ€ขโšœ๏ธ

โšœ๏ธโ€ขโ—โ—‰โœฟ โ“œ๐•ช รƒ๐•“๐”ฐ โœฟโ—‰โ—โ€ขโšœ๏ธ

๊ฐ•๋„ ๋†’์Œ 38 ๋ถ„  
Core   Exercise Mat
3 Max Effect/Core

3 Max Effect/Core

๊ฐ•๋„ ๋†’์Œ 20 ๋ถ„  
Core   Exercise Mat
4 Max Effect/Legs

4 Max Effect/Legs

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

6 Max Effect/Full Body

๊ฐ•๋„ ๋†’์Œ 20 ๋ถ„  
Full Body   Box or Step, Pull Up Bar
Potential

Potential

๊ฐ•๋„ ๋†’์Œ 30 ๋ถ„  
No Equipment
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