“불태우자 금요일”
20min AMRAP
5 Wall walk
10 Bycicle crunch (L+R=1)
20 Mountain climber (L+R=1)
50 HKSU (L+R=1)
30sec Rest
“늘씬다리가 될거야”
30-30 40-20 50-10 50-10
Box jump
Inchworm to push up
WBS
Hanging Leg raise
Plate speed step
“던지고 굴리고 재미있는 부트캠프”
Conditioning
Cash in
100 KBS
10min AMRAP
8 KB Goblet Squat
9 Burpee over the KB
10 KB Deadlift
Cash out
100 V up
“어제의 근육통은 잊고”
Strength
DB Shoulder press
10reps x 4sets
Conditioning
15min AMRAP
10cal Row
15 Squat thrust
20 DB Push press
25 Plank position Shoulder Touch(L=1, R=1)
“다시 게임을 시작하지”
40-20 5Rounds
Air squat
Plank side walk
Sit up
Band pull
“이것 또한 지나가리라” – 랜터 윌슨 스미스-
Conditioning
30 – 30, 40 – 20, 45 – 15, 50 – 10, 50 – 10
KB Lunge Twist
DB Renegade Row
WBS
Squat Thrust
“불금에는 불타는 뱃살”
TABATA
Half squat thrust
Bicycle crunch
Landmine L sit flutter kick
Wind wiper
Plate overhead sit up
“숨이 차면 지방이 탄다”
3min on 1min off 5R
100 HKSU
20 Burpee
Max KBS
“예뻐진다 내 다리”
Strength
KB Side Lunge
10reps x 3sets
Conditioning
30-30 40-20 50-10 50-10
Landmine Squat
Jumping Lunge
Landmine Overhead knee up
Side Lunge
Drop out
“어깨 뽕 넣기”
Strength
DB Shoulder press
10reps x 4sets
Conditioning
15min AMRAP
30 DB push press
30 Taxi driver
30 Plate Z press
30 KB seesaw bent over row
