<font color="#333333" face="gulim, Dotum, Helvetica, AppleGothic, sans-serif"><b>피곤합니다.. 아 어제 피곤해서 정리 못하고 잤네요.. </b></font> <div><font color="#333333" face="gulim, Dotum, Helvetica, AppleGothic, sans-serif"><b>본운동이 10분봤게 안되서 복근운동 중간에 관장님이 추가시켰습니다.. <br></b></font> <div><font color="#333333" face="gulim, Dotum, Helvetica, AppleGothic, sans-serif"><b>활기찬 수요일 되세요<br></b></font> <div style="font-family:gulim, Dotum, Helvetica, AppleGothic, sans-serif;color:#333333;"><span style="font-weight:700;"><br></span></div> <div style="font-family:gulim, Dotum, Helvetica, AppleGothic, sans-serif;color:#333333;"><span style="font-weight:700;"><font size="4" color="#ff0000">몸풀기 운동</font></span></div> <div style="font-family:gulim, Dotum, Helvetica, AppleGothic, sans-serif;color:#333333;"><span style="font-weight:700;"><br></span></div> <div style="font-family:gulim, Dotum, Helvetica, AppleGothic, sans-serif;color:#333333;"><span style="font-weight:700;">런닝 400m 걷기 (5km)</span></div> <div style="font-family:gulim, Dotum, Helvetica, AppleGothic, sans-serif;color:#333333;"><span style="font-weight:700;">런닝 800m 달리기 (12km)</span></div> <div style="font-family:gulim, Dotum, Helvetica, AppleGothic, sans-serif;color:#333333;"><b>로우 100m (35~40) 1번당기면 1~2</b></div> <div style="font-family:gulim, Dotum, Helvetica, AppleGothic, sans-serif;color:#333333;"><b><br></b></div> <div style="font-family:gulim, Dotum, Helvetica, AppleGothic, sans-serif;color:#333333;"><span style="font-weight:700;"><font size="4" color="#ff0000">준비운동</font></span></div> <div style="font-family:gulim, Dotum, Helvetica, AppleGothic, sans-serif;color:#333333;"><span style="font-weight:700;"><br></span></div> <div style="font-family:gulim, Dotum, Helvetica, AppleGothic, sans-serif;color:#333333;"><span style="font-weight:700;">플랭크 4가지동작 (30/10) 5세트</span></div> <div style="font-family:gulim, Dotum, Helvetica, AppleGothic, sans-serif;color:#333333;"><span style="font-weight:700;"><br></span></div> <div style="font-family:gulim, Dotum, Helvetica, AppleGothic, sans-serif;color:#333333;"><span style="font-weight:700;">1. 플랭크</span></div> <div style="font-family:gulim, Dotum, Helvetica, AppleGothic, sans-serif;color:#333333;"><span style="font-weight:700;">2. 사이드플랭크 왼쪽</span></div> <div style="font-family:gulim, Dotum, Helvetica, AppleGothic, sans-serif;color:#333333;"><span style="font-weight:700;">3. 사이드플랭크 오른쪽</span></div> <div style="font-family:gulim, Dotum, Helvetica, AppleGothic, sans-serif;color:#333333;"><span style="font-weight:700;">4. 슈퍼맨자세</span></div> <div style="font-family:gulim, Dotum, Helvetica, AppleGothic, sans-serif;color:#333333;"><span style="font-weight:700;"><br></span></div> <div style="font-family:gulim, Dotum, Helvetica, AppleGothic, sans-serif;color:#333333;">복근운동 5가지동작 10회씩 3세트</div> <div style="font-family:gulim, Dotum, Helvetica, AppleGothic, sans-serif;color:#333333;"><br></div> <div style="font-family:gulim, Dotum, Helvetica, AppleGothic, sans-serif;color:#333333;">1.</div> <div style="font-family:gulim, Dotum, Helvetica, AppleGothic, sans-serif;color:#333333;">2. 브이업</div> <div style="font-family:gulim, Dotum, Helvetica, AppleGothic, sans-serif;color:#333333;">3. 레그레이즈 (바닥에서)</div> <div style="font-family:gulim, Dotum, Helvetica, AppleGothic, sans-serif;color:#333333;">4. 리버스 트렁크 트위스트</div> <div style="font-family:gulim, Dotum, Helvetica, AppleGothic, sans-serif;color:#333333;">5. </div> <div style="font-family:gulim, Dotum, Helvetica, AppleGothic, sans-serif;color:#333333;"><br></div> <div style="font-family:gulim, Dotum, Helvetica, AppleGothic, sans-serif;color:#333333;"><span style="font-weight:700;"><font size="4" color="#ff0000">본운동 (맥스)</font></span></div> <div style="font-family:gulim, Dotum, Helvetica, AppleGothic, sans-serif;color:#333333;"><span style="font-weight:700;"><br></span></div> <div style="font-family:gulim, Dotum, Helvetica, AppleGothic, sans-serif;color:#333333;"><span style="font-weight:700;">스쿼드 - (5분동안 많이하기) 125회</span></div> <div style="font-family:gulim, Dotum, Helvetica, AppleGothic, sans-serif;color:#333333;"><span style="font-weight:700;"><br></span></div> <div style="font-family:gulim, Dotum, Helvetica, AppleGothic, sans-serif;color:#333333;"><span style="font-weight:700;">푸쉬업 - 양손 겨드랑이 놓고 올라가기 (5분동안 많이하기) 45회</span></div> <div style="font-family:gulim, Dotum, Helvetica, AppleGothic, sans-serif;color:#333333;"><span style="font-weight:700;"><br></span></div> <div style="font-family:gulim, Dotum, Helvetica, AppleGothic, sans-serif;color:#333333;"><br></div> <div style="font-family:gulim, Dotum, Helvetica, AppleGothic, sans-serif;color:#333333;"><span style="font-weight:700;"><font size="4" color="#ff0000">마무리운동</font></span></div> <div style="font-family:gulim, Dotum, Helvetica, AppleGothic, sans-serif;color:#333333;"><span style="font-weight:700;"><br></span></div> <div style="font-family:gulim, Dotum, Helvetica, AppleGothic, sans-serif;color:#333333;"><span style="font-weight:700;">앉아서 다리는 앞으로 살짝 구부린상태에서 짐볼(6kg) 들고 양쪽으로 와따가따 100회</span></div> <div style="font-family:gulim, Dotum, Helvetica, AppleGothic, sans-serif;color:#333333;"><b>쓰러스트 (푸쉬프레스) 30kg - 5회 5세트</b></div> <div style="font-family:gulim, Dotum, Helvetica, AppleGothic, sans-serif;color:#333333;"><b style="font-size:9pt;"><br></b></div> <div style="font-family:gulim, Dotum, Helvetica, AppleGothic, sans-serif;color:#333333;"><b style="font-size:9pt;">줄넘기 10분</b></div> <div style="font-family:gulim, Dotum, Helvetica, AppleGothic, sans-serif;color:#333333;"><b><br></b></div> <div style="font-family:gulim, Dotum, Helvetica, AppleGothic, sans-serif;color:#333333;"><span style="font-weight:700;"><br></span></div> <div style="font-family:gulim, Dotum, Helvetica, AppleGothic, sans-serif;color:#333333;"><b>하루자서 그런지 기억이 가물가물 마지막에 더한거 같은데....</b></div></div></div> <div style="font-family:gulim, Dotum, Helvetica, AppleGothic, sans-serif;color:#333333;"><b>몰르것다 </b></div> <div style="font-family:gulim, Dotum, Helvetica, AppleGothic, sans-serif;color:#333333;"><b>자 오늘 수요일인데 일 화이팅 하십셔</b></div>
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