🚨60 분 전신운동🚨조금 많이 먹었다면 움직여야죠!! 이 루틴 하나면 오늘 운동 끝! 맨몸 전신 근력 운동/ 전신 다이어트 / 60 MIN FULL BODY WORKOUT

안녕하세요 핏님들!! 오늘 저와 함께 60 분 쭉 이어 전신운동 해 볼게요.
연휴에 많이 드셨다면 저와 함께 이 운동 하면서 붙으려는 살 붙지 못 하게 움직여 봐요.
본 운동은 40 초 진행 하고 20 초 쉬어 가면서 진행할게요..
너무 힘들땐 30 초 운동 하고 30 초 쉬면서 진행 하셔도 되요! 끝까지 하는 연습이 중요 하니까요!!
그럼 힘내서 고고! 운동 시작 해요~



20 SEC WARM UP

1. OPEN CHEST

2. ARM STRETCH

3. CIRCLE ARMS

4. WINDMILL TOE TOUCH

5. PLIE ARM PULLDOWN

40 SEC ON 20 SEC OFF

6. REVERSE LUNGES SIDE STRETCH

7. SIDE LUNGE SUMO SQUAT R

8. SIDE LUNGE SUMO SQUAT L

9. INCHWORM WALK ALL AROUND THE WORLD

10. PLANK ONE STEP OUT OPEN ARM STRETCH

11. MT.CLIMBERS X4 FACE DOWN DOG

12. T ROTATION

13. HIGH KNEE ALL AROUND THE WORLD

14. BACK STEPS VARIATION ( 사선 / 뒤)

15. STEP OUT SQUAT

16. ALTERNATING REVERSE LUNGES KICK BACK

17. ALTERNATING SIDE LUNGE SIDE KICK

18. FROG SQUAT HEEL RAISE

19. AIRPLANE R

20. AIRPLANE L

21. REVERSE TABLE TOP HIP DIP

22. REVERSE PLANK KNEE UP

23. KNEELING SIDE PLANK KICK R

24. ELBOW PLANK

25. KNEELING SIDE PLANK KICK L

26. ELBOW PLANK HIP DIP

27. BIRD DOG TAP R

28. BIRD DOG TAP L

29. PLANK SHOULDER TAP

30. PLANK SIDE STEP OUT TAP BACK KICK

31. DEAD BUG

32. TWIST KNEE/FRONT KICK JUMPING JACK

33. LUNGE KNEE UP

34. SIDE TO SIDE LUNGE HAND DOWN

35. CURTSEY LUNGE X3

36. PLIE X3

37. SKIER JUMP

38. SQUAT SIDE WALK

39. WIDE SQUAT PUNCHES X3

40. WIDE SQUAT TO LUNGE ROTATION

41. HIP ROTATION STEP OUT SQUAT

42. ONE LEG DROPS (누워서)

43. LEG RAISE

44. TOE REACH SCISSORS

45. X ALTERNATION TOE TOUCH CRUNCH

46. CRUNCHES BAND KNEE DROPS

47. DONKEY KICK X3 STRETCH R

48. HYDRANT KICK X3 STRETCH R

49. DIAGONAL KICK R

50. DONKEY KICK X 3 STRETCH L

51. HYDRANT KICK X3 STRETCH L

52. DIAGONAL KICK L

53. BEAR WALK

54. KNEELING PUSH UP PLANK TOE REACH

20 SEC COOL DOWN

55. COW CAT

56. PIGEN R

57. PIGEN L

58. HIP MOBILITY

59. FROG STRETCH

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D I S C L A I M E R

This is my own personal workout and may not be suited for you. It is strongly recommended that you consult with your physician before beginning any exercise program. By engaging in this exercise or exercise program, you agree that you do so at your own risk.