์•ฑ ์Šคํ† ์–ด์—์„œ ๋‹ค์šด๋กœ๋“œํ•˜์„ธ์š”
ํƒœ๊ทธ๋“ค

์„ค๋ช…

Let's go!


Exercises

์„ธํŠธ 1: 1 ๋ผ์šด๋“œ

์„ธํŠธ 2: 1 ๋ผ์šด๋“œ
40 ์ดˆ๋“ค

์„ธํŠธ 3: 2 ๋ผ์šด๋“œ
30 ์ดˆ๋“ค
30 ์ดˆ๋“ค

์„ธํŠธ 4: 1 ๋ผ์šด๋“œ
30 ์ดˆ๋“ค

์„ธํŠธ 5: 3 ๋ผ์šด๋“œ
์‹คํŒจ๊นŒ์ง€ ๋ฐ˜๋ณต
20 ์ดˆ๋“ค
์‹คํŒจ๊นŒ์ง€ ๋ฐ˜๋ณต
30 ์ดˆ๋“ค

์„ธํŠธ 6: 1 ๋ผ์šด๋“œ
30 ์ดˆ๋“ค

์„ธํŠธ 7: 2 ๋ผ์šด๋“œ
์‹คํŒจ๊นŒ์ง€ ๋ฐ˜๋ณต
15 ์ดˆ๋“ค
์‹คํŒจ๊นŒ์ง€ ๋ฐ˜๋ณต
15 ์ดˆ๋“ค


๊ด€๋ จ ์šด๋™

Arms,2
48 ๋ถ„๋“ค, ๊ฐ•๋„ ๋†’์Œ
Arms
20 ๋ถ„ 30 ์ดˆ, ๋ณดํ†ต
Arms
8 ๋ถ„ 28 ์ดˆ, ๊ฐ•๋„ ๋†’์Œ
Arms
42 ๋ถ„ 30 ์ดˆ, ๊ฐ•๋„ ๋†’์Œ
Biceps
18 ๋ถ„๋“ค, ๊ฐ•๋„ ๋†’์Œ
Just Arms
29 ๋ถ„ 30 ์ดˆ, ์ดˆ๋ณด์ž

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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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
Drop & give me 20!

Drop & give me 20!

๊ฐ•๋„ ๋†’์Œ 19 ๋ถ„  
Full Body   Exercise Mat
Quick Chest Workout 1

Quick Chest Workout 1

๊ฐ•๋„ ๋†’์Œ 5 ๋ถ„  
Upper Body   Dumbbells
Wall Sit: Level III

Wall Sit: Level III

๊ฐ•๋„ ๋†’์Œ 6 ๋ถ„  
Legs   Wall
Treadmill

Treadmill

๋ณดํ†ต 1 ์‹œ๊ฐ„ 30 ๋ถ„  
Total Body HIIT

Total Body HIIT

๊ฐ•๋„ ๋†’์Œ 21 ๋ถ„  
Full Body   No Equipment

์šด๋™ ์นดํ…Œ๊ณ ๋ฆฌ๋“ค