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

Combo ๐Ÿ‘‘

๊ฐ•๋„ ๋†’์Œ   21 ๋ถ„๋“ค

๋Œ€์ƒ ์˜์—ญ: Upper Body

์žฅ๋น„: Pull Up Bar, Dumbbells

Bobo ๐Ÿ‘‘
 		    ์ถ”๊ฐ€ํ•œ ์‚ฌ๋žŒ Bobo ๐Ÿ‘‘
Combo ๐Ÿ‘‘
ํƒœ๊ทธ๋“ค
ํ™ˆ์ง ์šด๋™ ์ƒ์ฒด ์šด๋™ ํ„ฑ๊ฑธ์ด ์šด๋™ ๋ค๋ฒจ ์šด๋™
์„ค๋ช…

Go super slow on reps

Exercises

์„ธํŠธ 1: 5 ๋ผ์šด๋“œ
Chin-Ups
Chin-Ups
20 ์ดˆ๋“ค
Rest
Rest
10 ์ดˆ๋“ค
Diamond Push-Ups
Diamond Push-Ups
20 ์ดˆ๋“ค
Rest
Rest
10 ์ดˆ๋“ค
Lower the dumbbells back down and repeat.
Dumbbell Lateral Shoulder Raises
30 ์ดˆ๋“ค
Rest
Rest
30 ์ดˆ๋“ค

์„ธํŠธ 2: 1 ๋ผ์šด๋“œ
Recovery
Recovery
30 ์ดˆ๋“ค

์„ธํŠธ 3: 5 ๋ผ์šด๋“œ
Pull-Ups
Pull-Ups
20 ์ดˆ๋“ค
Rest
Rest
10 ์ดˆ๋“ค
Diamond Push-Ups
Diamond Push-Ups
20 ์ดˆ๋“ค
Rest
Rest
10 ์ดˆ๋“ค
Dumbbell Front Raises
Dumbbell Front Raises
30 ์ดˆ๋“ค
Rest
Rest
30 ์ดˆ๋“ค

๊ด€๋ จ ์šด๋™

Super Fast Upper 1
Super Fast Upper 1
12 ๋ถ„๋“ค, ๊ฐ•๋„ ๋†’์Œ
start off
start off
20 ๋ถ„ 15 ์ดˆ, ๋ณดํ†ต
Dรฉbutant
Dรฉbutant
16 ๋ถ„ 45 ์ดˆ, ์ดˆ๋ณด์ž
2
2
17 ๋ถ„ 36 ์ดˆ, ๋ณดํ†ต
Superfast Upper
Superfast Upper
12 ๋ถ„๋“ค, ๊ฐ•๋„ ๋†’์Œ
1
1
5 ๋ถ„ 25 ์ดˆ, ๋ณดํ†ต
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™

Weighted vest Workout
Weighted vest Workout
10 ๋ถ„ 18 ์ดˆ, ๋ณดํ†ต
Stronger Grip + Hip Mobility
Stronger Grip + Hip Mobility
12 ๋ถ„ 33 ์ดˆ, ๋ณดํ†ต
Abs & Forearms Strength (Week 1)
Abs & Forearms Strength (Week 1)
29 ๋ถ„ 36 ์ดˆ, ๊ฐ•๋„ ๋†’์Œ
Strength to failure
Strength to failure
35 ๋ถ„๋“ค, ๊ฐ•๋„ ๋†’์Œ
Full Body Smash๐Ÿ‘‘๐Ÿฆ
Full Body Smash๐Ÿ‘‘๐Ÿฆ
30 ๋ถ„๋“ค, ๊ฐ•๋„ ๋†’์Œ
Full Body Workout A
Full Body Workout A
40 ๋ถ„ 14 ์ดˆ, ๋ณดํ†ต
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

Quick Fitness Challenge

Quick Fitness Challenge

๋ณดํ†ต 6 ๋ถ„  
Full Body   Wall
Scientific 7-Minute Workout

Scientific 7-Minute Workout

๊ฐ•๋„ ๋†’์Œ 7 ๋ถ„  
Full Body   Wall, Box / Step, Bench
High Intensity Blast

High Intensity Blast

๊ฐ•๋„ ๋†’์Œ 8 ๋ถ„  
Lower Body   No Equipment
Buns, guns & abs Challenge For 30 Days

Buns, guns & abs Challenge For 30 Days

๊ฐ•๋„ ๋†’์Œ 4 ๋ถ„  
Full Body  
In-House

In-House

๊ฐ•๋„ ๋†’์Œ 17 ๋ถ„  
Core   No Equipment
Pull Pull Pull๐Ÿ’ช๐Ÿฟ๐Ÿ‚

Pull Pull Pull๐Ÿ’ช๐Ÿฟ๐Ÿ‚

๊ฐ•๋„ ๋†’์Œ 47 ๋ถ„  
Back   Pull Up Bar, Cable Pulley Machine, Strength Machine, Resistance Bands, TRX / Rings, Dumbbells

์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