“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

“월요일은 유산소”

40-20 5Rounds

Squat thrust

Row

Mountain climber

Band sprint

“나를 배부르게 하는 것들이 나를 파괴한다.”

– 안젤리나졸리-

1min – 1min x 10R

10 Plate G2O

Max Burpee

“운동의 고통은 통증일 뿐 힘든 것이 아니다” -김종국-

Conditioning

“Tabata interval”

DB Push press

Lunge jump

Battle rope

Mountain climber

“니가 이루고 싶은게 있다면 먼저 체력을 길러라” -장그래 바둑선생-

version 1

Conditioning

22min AMRAP

50 DB box step over

50 Sit up

50 Russian KBS

50 Partner leg raise

——————————————————

version 2

Conditioning

3Rounds

1min DB Box step over

1min DB High knees punch

1min Half squat thrust

“간단하다. 흔들리면 그것은 지방이다.”
-아놀드 슈왈츠제네거-

Strength

Wide Stance Romanian Deadlift 10reps x 4sets

Conditioning

45 – 15 x 5r

Speed skater(bg: alter twist lunge)

Erg for cal

HR Push up

“그냥 운동해라, 재미를 느껴라, 경기를 즐겨라” -마이클 조던-
Conditioning
30 – 30, 40 – 20, 45 – 15, 50 – 10
KB Lunge Chopper
DB Renegade Row
KB dropout & OH push jack
WBS
Squat Thrust

“내가 왕이 될 복근인가?”

Conditioning

30-30 40-20 50-10 50-10

MB Sit up wall pass

Plank renegade row & walk

Landmine russian twist

Scissors kick

Ring L sit flutter kick (seated Flutter kick)