이번에 공개 될 루틴의 포커스는 CARDIO 입니니다.
남성남성
포커스가 심장이기 때문에 근육에 피로는 덜 가겠지만, 정신적으로는 상당히 힘들 것입니다.
또한 초반에는 근육통에 힘들 수 있으나, 몸이 적응을 하다보면 어느새 전투력이 올라감을 느끼실 것입니다.
포커스 : CARDIO
비중 : CARDIO 70 / STRENGTH 30
집중 포인트 : 과체중
운동 강도 : Normal
평소 운동량 : 없음
워크아웃 일수 : 15주(66일)
필요 고급스킬 : -
외모 : 잘생김
1WOCHE / 휴식 시간은 꼭 지켜주세요
TRAINING DAY 1
3/5 APHRODITE(Standard)
7min Pause
25 BURPEES
3min Pause
25 BURPEES
TRAINING DAY 2
3/6 KENTAUROS(Standard)
7min Pause
25 BURPEES
3min Pause
METIS(Standard)
TRAINING DAY 3
HADES(Standard)
7min Pause
100 STANDUPS
TRAINING DAY 4
APHRODITE(Standard)
7min Pause
50 BURPEES
2WOCHE /휴식 시간은 꼭 지켜주세요
TRAINING DAY 1
2/4 VENUS(Endurance)
7min Pause
4/5 IRIS(Endurance)
TRAINING DAY 2
APOLLON(Standard)
Free Pause
HADES(Endurance)
3min Pause
50 SQUATS
TRAINING DAY 3
50 SQUATS
7min Pause
METIS(Strength)
7min Pause
DIONE(Standard)
TRAINING DAY 4
APHRODITE(Standard)
Free Pause
APHRODITE(Standard)
3WOCHE / 휴식 시간은 꼭 지켜주세요
TRAINING DAY 1
HADES(Standard)
7min Pause
ATLAS(Standard)
50 LUNGES
TRAINING DAY 2
8/10 GAIA(Strength)
Free Pause
DIONE(Standard)
TRAINING DAY 3
3/6 KENTAUROS(Standard)
Free Pause
DIONE(Standard)
TRAINING DAY 4
HADES(Standard)
10 BURPEES
10min Pause
METIS(Strength)
4WOCHE / 휴식 시간은 꼭 지켜주세요
TRAINING DAY 1
50 STANDUP JUMPS
100 STRAIGHT LEG LEVER
Free Pause
APHRODITE(Standard)
TRAINING DAY 2
2/5 IRIS(Standard)
Free Pause
DIONE(Standard)
TRAINING DAY 3
APHRODITE(Standard)
7min pause
50 SQUATS
50 BURPEES
50 STRAIGHT LEG LEVER
TRAINING DAY 4
METIS(Standard)
7min Pause
POSEIDON(Standard)
7min Pause
DIONE(Standard)
5WOCHE / 휴식 시간은 꼭 지켜주세요
TRAINING DAY 1
1.5K RUN
Free Pause
HADES(Standard)
TRAINING DAY 2
1.5K RUN
7min Pause
100 SITUPS
5min Pause
10 BURPEES
1min Pause
10 BURPEES
1min Pause
10 BURPEES
1min Pause
10 BURPEES
TRAINING DAY 3
DIONE(Standard)
50 STANDUP JUMPS
50 SQUATS
TRAINING DAY 4
5/6 KENTAUROS(Strength)
1min pause
25 KNEE PUSHUPS
25 SQUATS
6WOCHE / 휴식 시간은 꼭 지켜주세요
TRAINING DAY 1
5K RUN
7min pause
100 SITUPS
100 STRAIGHT LEG LEVER
100 CRUNCHES
100 HH LEG LEVER
25 KNEE PUSHUPS
TRAINING DAY 2
2x APHRODITE(Standard)
TRAINING DAY 3
25 PUSHUPS
5K RUN
50 CLIMBERS
TRAINING DAY 4
30 PUSHUPS
1min Pause
20 PUSHUPS
1min Pause
100 SITUPS
1min Pause
10 PUSHUPS
1min Pause
50 FROGGERS
TRAINING DAY 5
DIONE(Standard)
Free Pause
2x METIS(Standard)
7WOCHE / 휴식 시간은 꼭 지켜주세요 / HELLDAY
HELLDAY1
IRIS(Endurance)
Free Pause
1/5 APHRODITE(Encurance)
HELLDAY2
IRIS(Standard)
Free Pause
2/5 APHRODITE(Encurance)
HELLDAY3
HELIOS(Encurance)
Free Pause
1/3 HADES(Standard)
HELLDAY4
VENUS(Encurance)
7min pause
ATLAS(Encurance)
HELLDAY5
APOLLON(Standard)
Free Pause
HADES(Encurance)
HELLDAY6
APOLLON(Standard)
Free Pause
ARES(Endurance)
8WOCHE / 휴식 시간은 꼭 지켜주세요
TRAINING DAY 1
250 BURPEES
10min Pause
250 BURPEES
TRAINING DAY 2
10 BURPEES
5K RUN
25 BURPEES
TRAINING DAY 3
DIONE(Standard)
1min Pause
10 BURPEES
1min Pause
25 BURPEES
1min Pause
10 BURPEES
TRAINING DAY 4
5K RUN(Standard)
3min Pause
100 SITUPS
9WOCHE / 휴식 시간은 꼭 지켜주세요
TRAINING DAY 1
100 BURPEES
7min Pause
200 SQUATS
7min Pause
1/3 HADES(Standard)
TRAINING DAY 2
150 BURPEES
7min Pause
150 SQUATS
7min Pause
1/3 HADES(Standard)
TRAINING DAY 3
200 BURPEES
7min Pause
100 SQUATS
7min Pause
1/3 HADES(Standard)
TRAINING DAY 4
250 BURPEES
7min Pause
50 HH SQUATS 50 SQUATS
7min Pause
1/3 HADES(Standard)
10WOCHE / 휴식 시간은 꼭 지켜주세요
TRAINING DAY 1
2x GAIA(Endurance)
TRAINING DAY 2
100 SITUPS
10 STANDUPS
7min Pause
APHRODITE(Standard)
TRAINING DAY 3
5K RUN
Free Pause
2x METIS(Standard)
5min Pause
100 SITUPS
TRAINING DAY 4
2x METIS(Standard)
Free Pause
HYPERION(Endurance)
100 STRAIGHT LEG LEVER
25 KNEE PUSHUP
11WOCHE / 휴식 시간은 꼭 지켜주세요
TRAINING DAY 1
ZEUS(Standard)
7min Pause
1/3 APOLLON(Endurance)
TRAINING DAY 2
DIONE(Standard)
7min Pause
50 BURPEES
TRAINING DAY 3
50 HH SQUATS
1min Pause
50 SPRAWLS
1min Pause
50 SQUATS
1min Pause
50 BURPEES
1min Pause
METIS(Endurance)
TRAINING DAY 4
RIS(Standard)
10min Pause
1/3 APOLLON(Standard)
12WOCHE / 휴식 시간은 꼭 지켜주세요
TRAINING DAY 1
2x METIS(Standard)
7min Pause
1/3 APOLLON(Endurance)
TRAINING DAY 2
METIS(Standard)
1min Pause
10 KNEE PUSHUPS
1min Pause
10 PUSHUPS
1min Pause
50 SITUPS
1min Pause
50 CLIMBERS
1min Pause
50 CLIMBERS
TRAINING DAY 3
50 CLIMBERS
1min Pause
50 CLIMBERS
1min Pause
50 CLIMBERS
1min Pause
50 CLIMBERS
1min Pause
50 CLIMBERS
7min Pause
METIS(Standard)
TRAINING DAY 4
2x METIS(Standard)
7min Pause
1/3 HADES(Standard)
13WOCHE / 휴식 시간은 꼭 지켜주세요
TRAINING DAY 1
2x ARES(Standard)
7min Pause
100 KNEE PUSHUPS
7min Pause
50 PUSHUPS
TRAINING DAY 2
ZEUS(Endurance)
TRAINING DAY 3
APHRODITE(Endurance)
TRAINING DAY 4
APHRODITE(Standard)
14WOCHE / 휴식 시간은 꼭 지켜주세요
TRAINING DAY 1
25 HIGH JUMPS
1min Pause
8/10 GAIA
7min Pause
10 BURPEES
1min Pause
10 BURPEES
1min Pause
10 BURPEES
1min Pause
10 BURPEES
TRAINING DAY 2
DIONE(Endurance)
TRAINING DAY 3
APHRODITE(Standard)
TRAINING DAY 4
2/4 ZEUS(Endurance)
7min Pause
HERA(Standard)
15WOCHE / 휴식 시간은 꼭 지켜주세요 / HELLWOCHE
HELLDAY 1
METIS(Standard)
7min Pause
HELIOS(Standard)
HELLDAY 2
3x METIS(Endurance)
10min Pause
1KM RUN
HELLDAY 3
2x APOLLON(Standard)
HELLDAY 4
2x APHRODITE(Endurance)
HELLDAY 5
GAIA(Endurance)
HELLDAY 6
2x ATLAS(Endurance)
HELLDAY 7
DIONE (Endurance)
10min Pause
3x METIS(Standard)
수고 많으셨습니다.
GIF