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

D'ora ๐Ÿ’ช๐Ÿฟ

๊ฐ•๋„ ๋†’์Œ   30 ๋ถ„๋“ค

๋Œ€์ƒ ์˜์—ญ: Full Body

์žฅ๋น„: No Equipment

Bobo ๐Ÿ‘‘
 		    ์ถ”๊ฐ€ํ•œ ์‚ฌ๋žŒ Bobo ๐Ÿ‘‘
D'ora ๐Ÿ’ช๐Ÿฟ
ํƒœ๊ทธ๋“ค
์ฒด์ค‘ ์šด๋™ ์ „์‹  ์šด๋™ ์žฅ๋น„ ์—†๋Š” ์šด๋™
์„ค๋ช…

lets go!

Exercises

์„ธํŠธ 1: 8 ๋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
30 ์ดˆ๋“ค
Rest
Rest
30 ์ดˆ๋“ค
Keep your navel drawn in and your shoulders away from your ears.
Mountain Climbers
20 ์ดˆ๋“ค
Rest
Rest
30 ์ดˆ๋“ค

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

์„ธํŠธ 3: 8 ๋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
30 ์ดˆ๋“ค
Rest
Rest
30 ์ดˆ๋“ค
Keep your navel drawn in and your shoulders away from your ears.
Mountain Climbers
20 ์ดˆ๋“ค
Rest
Rest
30 ์ดˆ๋“ค

๊ด€๋ จ ์šด๋™

Thursday Session
Thursday Session
5 ๋ถ„๋“ค, ์ดˆ๋ณด์ž
Quick No Equipment
Quick No Equipment
6 ๋ถ„ 55 ์ดˆ, ๋ณดํ†ต
Hiit
Hiit
9 ๋ถ„๋“ค, ๊ฐ•๋„ ๋†’์Œ
Jumping Jack
Jumping Jack
3 ๋ถ„๋“ค, ์ดˆ๋ณด์ž
I Made It
I Made It
29 ๋ถ„ 35 ์ดˆ, ๊ฐ•๋„ ๋†’์Œ
Mine :-!
Mine :-!
9 ๋ถ„ 40 ์ดˆ,
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

2 Min Elbow Plank Challenge

2 Min Elbow Plank Challenge

๋ณดํ†ต 2 ๋ถ„  
Core   No Equipment
(25/5/10) Bicep WO

(25/5/10) Bicep WO

๊ฐ•๋„ ๋†’์Œ 4 ๋ถ„  
Arms   Dumbbells
Tricep Workout

Tricep Workout

๊ฐ•๋„ ๋†’์Œ 8 ๋ถ„  
Dumbbells
Treadmill

Treadmill

๋ณดํ†ต 1 ์‹œ๊ฐ„ 30 ๋ถ„  
Rock Hard Abs

Rock Hard Abs

๊ฐ•๋„ ๋†’์Œ 10 ๋ถ„  
Core   Exercise Mat
Quick Legs Smashโค๏ธโ€๐Ÿ”ฅ

Quick Legs Smashโค๏ธโ€๐Ÿ”ฅ

๊ฐ•๋„ ๋†’์Œ 45 ๋ถ„  
Legs   Stationary Bike, Strength Machine, Barbell, 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