Skimble
์•ฑ ์Šคํ† ์–ด์—์„œ ๋‹ค์šด๋กœ๋“œํ•˜์„ธ์š”
๋ณดํ†ต ์šด๋™

Butt ๐Ÿ‘๐Ÿ˜Œ SS

๋ณดํ†ต   35 ๋ถ„๋“ค

๋Œ€์ƒ ์˜์—ญ: Lower Body

์žฅ๋น„: Exercise Mat

Sandra Saidi
 		    ์ถ”๊ฐ€ํ•œ ์‚ฌ๋žŒ Sandra Saidi
Butt ๐Ÿ‘๐Ÿ˜Œ SS
ํƒœ๊ทธ๋“ค
์ฒด์ค‘ ์šด๋™ ํ•˜์ฒด ์šด๋™

Exercises

์„ธํŠธ 1: 1 ๋ผ์šด๋“œ
Bent Single Leg Floor Bridges
Bent Single Leg Floor Bridges
1 ๋ถ„
Bicycle in Bridge
Bicycle in Bridge
1 ๋ถ„
Bottom to Bottom Squats
Bottom to Bottom Squats
1 ๋ถ„
Contralateral Limb Raises
Contralateral Limb Raises
1 ๋ถ„
Donkey Whips
Donkey Whips
1 ๋ถ„
Drop Squats
Drop Squats
1 ๋ถ„
Front Kicks
Front Kicks
1 ๋ถ„
Dragon Squats
Dragon Squats
1 ๋ถ„
Glute Circles
Glute Circles
1 ๋ถ„
Glute Kickbacks
Glute Kickbacks
1 ๋ถ„
Scissors in Bridge
Scissors in Bridge
1 ๋ถ„
Rest
Rest
30 ์ดˆ๋“ค

์„ธํŠธ 2: 1 ๋ผ์šด๋“œ
Bent Single Leg Floor Bridges
Bent Single Leg Floor Bridges
1 ๋ถ„
Bicycle in Bridge
Bicycle in Bridge
1 ๋ถ„
Bottom to Bottom Squats
Bottom to Bottom Squats
1 ๋ถ„
Contralateral Limb Raises
Contralateral Limb Raises
1 ๋ถ„
Donkey Whips
Donkey Whips
1 ๋ถ„
Drop Squats
Drop Squats
1 ๋ถ„
Front Kicks
Front Kicks
1 ๋ถ„
Dragon Squats
Dragon Squats
1 ๋ถ„
Glute Circles
Glute Circles
1 ๋ถ„
Glute Kickbacks
Glute Kickbacks
1 ๋ถ„
Scissors in Bridge
Scissors in Bridge
1 ๋ถ„
Rest
Rest
30 ์ดˆ๋“ค

์„ธํŠธ 3: 1 ๋ผ์šด๋“œ
Bent Single Leg Floor Bridges
Bent Single Leg Floor Bridges
1 ๋ถ„
Bicycle in Bridge
Bicycle in Bridge
1 ๋ถ„
Bottom to Bottom Squats
Bottom to Bottom Squats
1 ๋ถ„
Contralateral Limb Raises
Contralateral Limb Raises
1 ๋ถ„
Donkey Whips
Donkey Whips
1 ๋ถ„
Drop Squats
Drop Squats
1 ๋ถ„
Front Kicks
Front Kicks
1 ๋ถ„
Dragon Squats
Dragon Squats
1 ๋ถ„
Glute Circles
Glute Circles
1 ๋ถ„
Glute Kickbacks
Glute Kickbacks
1 ๋ถ„
Jack Knife
Jack Knife
1 ๋ถ„
Scissors in Bridge
Scissors in Bridge
1 ๋ถ„

๊ด€๋ จ ์šด๋™

Butt2
Butt2
28 ๋ถ„ 30 ์ดˆ, ๋ณดํ†ต
Butt
Butt
17 ๋ถ„๋“ค, ๊ฐ•๋„ ๋†’์Œ
Workout 2 30minutes
Workout 2 30minutes
30 ๋ถ„ 30 ์ดˆ, ๊ฐ•๋„ ๋†’์Œ
Butt & Hips
Butt & Hips
11 ๋ถ„ 41 ์ดˆ, ๋ณดํ†ต
Po
Po
9 ๋ถ„๋“ค,
Butt
Butt
5 ๋ถ„ 40 ์ดˆ, ์ดˆ๋ณด์ž
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

Total Arms & Abs!

Total Arms & Abs!

๋ณดํ†ต 5 ๋ถ„  
Core   No Equipment
๐Ÿง˜๐Ÿผโ€โ™€๏ธ๐Ÿ’–Sฬพpฬพlฬพiฬพtฬพsฬพvฬพiฬพlฬพlฬพeฬพ 4๐Ÿ’–๐Ÿง˜๐Ÿผโ€โ™€๏ธ (Deep Hip Mobility)๐Ÿ”“ ๐ŸŒŸHS

๐Ÿง˜๐Ÿผโ€โ™€๏ธ๐Ÿ’–Sฬพpฬพlฬพiฬพtฬพsฬพvฬพiฬพlฬพlฬพeฬพ 4๐Ÿ’–๐Ÿง˜๐Ÿผโ€โ™€๏ธ (Deep Hip Mobility)๐Ÿ”“ ๐ŸŒŸHS

๋ณดํ†ต 17 ๋ถ„  
Legs   Exercise Mat
Warm It Up

Warm It Up

์ดˆ๋ณด์ž 7 ๋ถ„  
Core   Exercise Mat
All-Out Abs

All-Out Abs

๊ฐ•๋„ ๋†’์Œ 8 ๋ถ„  
Core   Exercise Mat
Christmas Abs๎‘ˆ*Team Wolverine Challengeโ˜†AS

Christmas Abs๐ŸŽ…*Team Wolverine Challengeโ˜†AS

๊ฐ•๋„ ๋†’์Œ 16 ๋ถ„  
Core  
Warmup ๎

Warmup ๐ŸŒ„

์ดˆ๋ณด์ž 5 ๋ถ„  
Legs  

์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