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

Gym๐Ÿ’ช

๊ฐ•๋„ ๋†’์Œ   19 ๋ถ„๋“ค

๋Œ€์ƒ ์˜์—ญ: Full Body

์žฅ๋น„: Rowing Machine, Dumbbells, Pull Up Bar

Gym๐Ÿ’ช
ํƒœ๊ทธ๋“ค
ํ’€์ง ์šด๋™ ์ „์‹  ์šด๋™ ๋กœ์ž‰ ๊ธฐ๊ณ„ ์šด๋™ ๋ค๋ฒจ ์šด๋™ ํ„ฑ๊ฑธ์ด ์šด๋™
์„ค๋ช…

*push-ups = pec machine *chest openers = fly machine *pull & chin ups = counter weighted

Exercises

์„ธํŠธ 1: 1 ๋ผ์šด๋“œ
Rowing
์ €ํ•ญ: ์ ๋‹นํžˆ
โค๏ธ ํ™œ๋ฐœํ•จ (๊ตฌ์—ญ 3)
Rowing
10 ๋ถ„๋“ค

์„ธํŠธ 2: 1 ๋ผ์šด๋“œ
Bicep Curls
Bicep Curls
15 ํšŒ
Hammer Curls
Hammer Curls
15 ํšŒ
Bicep Curls
Bicep Curls
15 ํšŒ
Hammer Curls
Hammer Curls
15 ํšŒ
Bicep Curls
Bicep Curls
15 ํšŒ
Hammer Curls
Hammer Curls
15 ํšŒ

์„ธํŠธ 3: 1 ๋ผ์šด๋“œ
Push-Ups
Push-Ups
15 ํšŒ
Chest Openers
Chest Openers
15 ํšŒ
Push-Ups
Push-Ups
15 ํšŒ
Chest Openers
Chest Openers
15 ํšŒ
Push-Ups
Push-Ups
15 ํšŒ
Chest Openers
Chest Openers
15 ํšŒ

์„ธํŠธ 4: 1 ๋ผ์šด๋“œ
Pull-Ups
Pull-Ups
5 ํšŒ
Chin-Ups
Chin-Ups
5 ํšŒ
Pull-Ups
Pull-Ups
5 ํšŒ
Chin-Ups
Chin-Ups
5 ํšŒ
Pull-Ups
Pull-Ups
5 ํšŒ
Chin-Ups
Chin-Ups
5 ํšŒ

๊ด€๋ จ ์šด๋™

Xtra - Burner (Cardio Focus )
Xtra - Burner (Cardio Focus )
19 ๋ถ„๋“ค, ๊ฐ•๋„ ๋†’์Œ
20 Min Calorie Killer Cardio Exercises At Home | 20 Min HIIT Workout
20 Min Calorie Killer Cardio Exercises At Home | 20 Min HIIT Workout
20 ๋ถ„ 24 ์ดˆ, ๋ณดํ†ต
20 Minute Intense Full Body Workout with Dumbbells - No Repeat, At Home
20 Minute Intense Full Body Workout with Dumbbells - No Repeat, At Home
23 ๋ถ„ 1 ์ดˆ, ๊ฐ•๋„ ๋†’์Œ
KETTLEBELL SPARTAN SERIES 9/10ย // 20min Swing Superset Workout
KETTLEBELL SPARTAN SERIES 9/10ย // 20min Swing Superset Workout
22 ๋ถ„ 38 ์ดˆ, ๊ฐ•๋„ ๋†’์Œ
Xtra - Tightrope (balance focus)
Xtra - Tightrope (balance focus)
20 ๋ถ„ 45 ์ดˆ, ๊ฐ•๋„ ๋†’์Œ
23 Min FAT BURNING HIIT Workout | No Equipment | Torch Calories!!!
23 Min FAT BURNING HIIT Workout | No Equipment | Torch Calories!!!
23 ๋ถ„ 9 ์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.

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๊ฐ™์€ ์žฅ๋น„๋กœ ํ•˜๋Š” ์šด๋™

Abs & Arms Assault
Abs & Arms Assault
38 ๋ถ„ 21 ์ดˆ, ๊ฐ•๋„ ๋†’์Œ
PostRejection Rage
PostRejection Rage
15 ๋ถ„ 15 ์ดˆ, ๊ฐ•๋„ ๋†’์Œ
P90x Back and Chest
P90x Back and Chest
20 ๋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

ABs!

ABs!

๊ฐ•๋„ ๋†’์Œ 22 ๋ถ„  
Core  
Upper Body

Upper Body

๊ฐ•๋„ ๋†’์Œ 19 ๋ถ„  
Upper Body   Jump Rope, Dumbbell
Lets Have A Ball!

Lets Have A Ball!

๊ฐ•๋„ ๋†’์Œ 11 ๋ถ„  
Core   Jump Rope, Stability Ball
Isometrics๐ŸŽฏ

Isometrics๐ŸŽฏ

๊ฐ•๋„ ๋†’์Œ 19 ๋ถ„  
Legs   Pull Up Bar, Barbell, Box or Step
Warm-Up ๐Ÿ‘Ÿ

Warm-Up ๐Ÿ‘Ÿ

๊ฐ•๋„ ๋†’์Œ 10 ๋ถ„  
Legs   No Equipment
Get The Verticalโ†•

Get The Verticalโ†•

๊ฐ•๋„ ๋†’์Œ 23 ๋ถ„  
Legs   Exercise Mat

์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