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

Drill Sergeant๐Ÿ’ฏ๐Ÿ‘‘๐Ÿ”ฅ

๊ฐ•๋„ ๋†’์Œ   33 ๋ถ„๋“ค

๋Œ€์ƒ ์˜์—ญ: Upper Body

์žฅ๋น„: Exercise Mat

Bobo ๐Ÿ‘‘
 		    ์ถ”๊ฐ€ํ•œ ์‚ฌ๋žŒ Bobo ๐Ÿ‘‘
Drill Sergeant๐Ÿ’ฏ๐Ÿ‘‘๐Ÿ”ฅ
ํƒœ๊ทธ๋“ค
์ฒด์ค‘ ์šด๋™ ์ƒ์ฒด ์šด๋™
์„ค๋ช…

Boss up...Lets go! ๐Ÿ”ฅ๐Ÿ˜๐Ÿ‘‘๐Ÿ’ฏ

Exercises

์„ธํŠธ 1: 4 ๋ผ์šด๋“œ
Cross Knees to Elbows
Cross Knees to Elbows
30 ์ดˆ๋“ค
Rest
Rest
15 ์ดˆ๋“ค
Sumo Squats
Sumo Squats
30 ์ดˆ๋“ค
Rest
Rest
15 ์ดˆ๋“ค
Horse Stance
Horse Stance
30 ์ดˆ๋“ค
Rest
Rest
30 ์ดˆ๋“ค

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

์„ธํŠธ 3: 4 ๋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
Keep your navel drawn in and your shoulders away from your ears.
Mountain Climbers
20 ์ดˆ๋“ค
Rest
Rest
10 ์ดˆ๋“ค
Squat Thrusts
Squat Thrusts
20 ์ดˆ๋“ค
Rest
Rest
30 ์ดˆ๋“ค

์„ธํŠธ 4: 1 ๋ผ์šด๋“œ
Recovery
Recovery
30 ์ดˆ๋“ค

์„ธํŠธ 5: 4 ๋ผ์šด๋“œ
Jump up explosively, straightening your legs and lifting your torso up.
Squat Jumps
20 ์ดˆ๋“ค
Rest
Rest
10 ์ดˆ๋“ค
Right Lateral Lunges
Right Lateral Lunges
20 ์ดˆ๋“ค
Rest
Rest
10 ์ดˆ๋“ค
Left Lateral Lunges
Left Lateral Lunges
20 ์ดˆ๋“ค
Rest
Rest
30 ์ดˆ๋“ค

์„ธํŠธ 6: 1 ๋ผ์šด๋“œ
Recovery
Recovery
40 ์ดˆ๋“ค

์„ธํŠธ 7: 4 ๋ผ์šด๋“œ
Pelvic Tilt Bridge
Pelvic Tilt Bridge
30 ์ดˆ๋“ค
Rest
Rest
10 ์ดˆ๋“ค
Leg Raises
Leg Raises
30 ์ดˆ๋“ค
Rest
Rest
30 ์ดˆ๋“ค

๋‹ค์Œ์—์„œ ๋‚˜ํƒ€๋‚จ

cardio
์œ ์‚ฐ์†Œ ์šด๋™

๊ด€๋ จ ์šด๋™

Workout
Workout
30 ๋ถ„๋“ค, ๊ฐ•๋„ ๋†’์Œ
D'ora ๐Ÿ’ช๐Ÿฟ
D'ora ๐Ÿ’ช๐Ÿฟ
30 ๋ถ„๋“ค, ๊ฐ•๋„ ๋†’์Œ
Monday, Wednesday, Friday
Monday, Wednesday, Friday
8 ๋ถ„ 45 ์ดˆ, ๋ณดํ†ต
1
1
31 ๋ถ„๋“ค, ๋ณดํ†ต
Hiit 2 Rounds
Hiit 2 Rounds
20 ๋ถ„ 45 ์ดˆ, ๋ณดํ†ต
Hiit
Hiit
9 ๋ถ„๋“ค, ๊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

Extreme Plank Pyramid Challenge

Extreme Plank Pyramid Challenge

๊ฐ•๋„ ๋†’์Œ 9 ๋ถ„  
Back   No Equipment
Kiss My Abs! (8-minute Version)

Kiss My Abs! (8-minute Version)

๊ฐ•๋„ ๋†’์Œ 9 ๋ถ„  
10 for MAS Abs

10 for MAS Abs

๋ณดํ†ต 11 ๋ถ„  
Core   No Equipment
20/10 BASIC HIIT

20/10 BASIC HIIT

๊ฐ•๋„ ๋†’์Œ 24 ๋ถ„  
Full Body  
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
D'ora ๐Ÿ’ช๐Ÿฟ

D'ora ๐Ÿ’ช๐Ÿฟ

๊ฐ•๋„ ๋†’์Œ 30 ๋ถ„  
Full Body   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