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

Quickie King๐Ÿ‘‘

๊ฐ•๋„ ๋†’์Œ   21 ๋ถ„๋“ค

๋Œ€์ƒ ์˜์—ญ: Upper Body

์žฅ๋น„: No Equipment

Bobo ๐Ÿ‘‘
 		    ์ถ”๊ฐ€ํ•œ ์‚ฌ๋žŒ Bobo ๐Ÿ‘‘
Quickie King๐Ÿ‘‘
ํƒœ๊ทธ๋“ค
์ฒด์ค‘ ์šด๋™ ์ƒ์ฒด ์šด๋™ ์žฅ๋น„ ์—†๋Š” ์šด๋™
์„ค๋ช…

๐Ÿคด๐Ÿพ๐Ÿ–ค

Exercises

์„ธํŠธ 1: 5 ๋ผ์šด๋“œ
Squat Thrusts
Squat Thrusts
20 ์ดˆ๋“ค
Rest
Rest
10 ์ดˆ๋“ค
Lower your torso until your elbows form a 90 degree angle. Make sure to maintain your plank position and keep your neck neutral. Push back up to high plank by straightening your arms. Repeat.
Push-Ups
20 ์ดˆ๋“ค
Rest
Rest
10 ์ดˆ๋“ค
Diamond Push-Ups
Diamond Push-Ups
20 ์ดˆ๋“ค
Rest
Rest
30 ์ดˆ๋“ค

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

์„ธํŠธ 3: 5 ๋ผ์šด๋“œ
In one motion, jump and spread your legs out to the side and raise your arms up over your head. Land and repeat by hoping your legs back together and your hands by your sides.
Jumping Jacks
20 ์ดˆ๋“ค
Rest
Rest
10 ์ดˆ๋“ค
Cross Knees to Elbows
Cross Knees to Elbows
20 ์ดˆ๋“ค
Rest
Rest
10 ์ดˆ๋“ค
Repeat on the left side and continue alternating sides.
Side Lunges
40 ์ดˆ๋“ค
Rest
Rest
30 ์ดˆ๋“ค

Workout Discussion

31 Dec
Waooo!!!

๊ด€๋ จ ์šด๋™

Quickie
Quickie
12 ๋ถ„ 15 ์ดˆ, ์ดˆ๋ณด์ž
QUICKIE
QUICKIE
6 ๋ถ„ 45 ์ดˆ, ๋ณดํ†ต
Working Out?
Working Out?
9 ๋ถ„ 45 ์ดˆ, ๋ณดํ†ต
Quick Workout
Quick Workout
6 ๋ถ„๋“ค, ๋ณดํ†ต
Idek
Idek
1 ๋ถ„ 15 ์ดˆ, ์ดˆ๋ณด์ž
2a
2a
11 ๋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

Spartan Abs Workout

Spartan Abs Workout

๊ฐ•๋„ ๋†’์Œ 23 ๋ถ„  
Insane Arms (p90x Arms)

Insane Arms (p90x Arms)

๊ฐ•๋„ ๋†’์Œ 40 ๋ถ„  
Crossfit challenge

Crossfit challenge

๊ฐ•๋„ ๋†’์Œ 36 ๋ถ„  
ABB-TASTIC (ec)

ABB-TASTIC (ec)

๊ฐ•๋„ ๋†’์Œ 21 ๋ถ„  
No More Love Handles

No More Love Handles

๊ฐ•๋„ ๋†’์Œ 20 ๋ถ„  
Core  
Fast 6 packs

Fast 6 packs

๊ฐ•๋„ ๋†’์Œ 5 ๋ถ„  

์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