<b><font size="4" color="#ff0000">준비운동</font></b> <div><b><br></b></div> <div><b>스트레칭</b></div> <div><b>런닝 10분 (10km)</b></div> <div><b>이두 10회씩 3회 (10kg 바)</b></div> <div><b><br></b></div> <div><b><font size="4" color="#ff0000">본운동</font></b></div> <div><b><br></b></div> <div><b>풀업 10회 (보조탄력바 파란색)</b></div> <div><b>버핏 5회</b></div> <div><b>윌볼샷 10회 (6kg)</b></div> <div><b>케틀벨 쓰러스타 5회 (16kg)</b></div> <div><b>팁 or 넥 10회</b></div> <div><b>점프 5회</b></div> <div><b><br></b></div> <div><b><font size="3">4R</font></b></div> <div><b><br></b></div> <div><span style="color:#ff0000;font-family:gulim, Dotum, Helvetica, AppleGothic, sans-serif;font-size:large;"><b>마무리운동</b></span></div> <div><div style="font-family:gulim, Dotum, Helvetica, AppleGothic, sans-serif;color:#333333;"><span><span><b>복근운동 5가지 동작 (20/10) 4세트</b></span></span></div> <div style="font-family:gulim, Dotum, Helvetica, AppleGothic, sans-serif;color:#333333;"><span><span><b><br></b></span></span></div> <div style="font-family:gulim, Dotum, Helvetica, AppleGothic, sans-serif;color:#333333;"><span><span><b>1. 브이업</b></span></span></div> <div style="font-family:gulim, Dotum, Helvetica, AppleGothic, sans-serif;color:#333333;"><span><span><b>2.</b></span></span></div> <div style="font-family:gulim, Dotum, Helvetica, AppleGothic, sans-serif;color:#333333;"><span><span><b>3.</b></span></span></div> <div style="font-family:gulim, Dotum, Helvetica, AppleGothic, sans-serif;color:#333333;"><span><span><b>4. 레그레이즈</b></span></span></div> <div style="font-family:gulim, Dotum, Helvetica, AppleGothic, sans-serif;color:#333333;"><span><span><b>5. </b></span></span></div> <div style="font-family:gulim, Dotum, Helvetica, AppleGothic, sans-serif;color:#333333;"><span><span><b><br></b></span></span></div> <div style="font-family:gulim, Dotum, Helvetica, AppleGothic, sans-serif;color:#333333;"><span><span><b>앉아서 다리는 앞으로 살짝 구부린상태에서 짐볼(6kg) 들고 양쪽으로 와따가따 100회</b></span></span></div></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;"><b>빽스쿼트 </b></div> <div style="font-family:gulim, Dotum, Helvetica, AppleGothic, sans-serif;color:#333333;"><span style="font-size:9pt;"><b>40kg 10회 , 60kg 10회 , 70kg 10회 , 80kg 8회 , 90kg 5회</b></span></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;"><b>박스점프 (젤높게)</b></div> <div style="font-family:gulim, Dotum, Helvetica, AppleGothic, sans-serif;color:#333333;"><b>10회 3R</b></div> <div style="font-family:gulim, Dotum, Helvetica, AppleGothic, sans-serif;color:#333333;"><b>런닝 3km </b></div> <div style="font-family:gulim, Dotum, Helvetica, AppleGothic, sans-serif;color:#333333;"><b>스트레칭</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;"><b>--------</b></div> <div style="font-family:gulim, Dotum, Helvetica, AppleGothic, sans-serif;color:#333333;"><b>이제 다시 크로스핏 들어갔습니다.</b></div> <div style="font-family:gulim, Dotum, Helvetica, AppleGothic, sans-serif;color:#333333;"><b>목표는 몸무계 85~90kg , 체지방 10% 만들기 입니다. </b></div> <div style="font-family:gulim, Dotum, Helvetica, AppleGothic, sans-serif;color:#333333;"><b>식단관리 들어가구요,</b></div> <div style="font-family:gulim, Dotum, Helvetica, AppleGothic, sans-serif;color:#333333;"><b>이번주는 오늘까지 운동하고 쭉 쉴꺼 같아 식단관리만 들어갑니다.</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;"><b>모두 득근하세요!</b></div>
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