[DAY 5] 전신 유산소 운동 / REBOOT SERIES 30일 프로그램

This is a 35-minute cardio routine that keeps you moving without stopping. On days when you're feeling bloated because you overate... and feel sluggish... and don't feel like doing anything... This cardio routine will help with digestion and give you energy. With no rest time, it's over right when you're feeling groggy!! For those who don't have time to exercise, this is a short, intense routine that's perfect for working up a sweat. We'll start with a warm-up, main workout, and cool-down. Now, let's roll out our mats and let's begin. The Reboot Series is a 30-day program that involves working out every other day, starting on the 1st and running through the 3rd quarter! We hope you'll establish a new exercise habit and become healthier in the new year. REBOOT SERIES – DAY 5 CARDIO WARM UP – 30 SEC ON (NO REST) 1. SIDE STEP ARM UP & DOWN – Raise and lower your arms while stepping sideways. 2. SIDE TO SIDE BODY ROTATION – Rotate your torso left and right. 3. KNEE DRIVE ARM SWING R – Raise your right knee and swing your arms. 4. KNEE DRIVE ARM SWING L – Raise your left knee and swing your arms. 5. WINDMILL – DOUBLE CROSS TOE TOUCH – Cross your feet in a windmill motion. 6. ARM WALK AROUND THE WORLD – Walk in a large circle with your arms. THE WORKOUT – 40 SEC ON / REST 1. UP PUNCH WALK – Punch upwards while walking. 2. ARM OPEN TO SIDE WALK – Open your arms and walk sideways. 3. DOUBLE CROSS KNEE – Cross your knees twice. 4. PUNCH X4 IN & OUT JUMP – 4 punches, then an in-and-out jump 5. FRONT STEP OUT KNEE TUCK R – Step forward, then pull in the right knee 6. FRONT STEP OUT KNEE TUCK L – Step forward, then pull in the left knee 7. SIDE TO SIDE TWO STEP STEP OUT X2 – Two steps left and right, then a step out 8. OBLIQUE CROSS KNEE CRUNCH X2 FRONT KICK X1 R – 2 oblique crunches, then a front kick to the right 9. OBLIQUE CROSS KNEE CRUNCH X2 FRONT KICK X1 L – 2 oblique crunches, then a front kick to the left 10. FRONT TO BACK STEP ARM UP DOWN – Step forward and back, then raise and lower your arms 11. CROSS TOE TOUCH UP REACH – Touch the cross of your feet, then reach upward 12. HIGH KNEE CRUNCH X2 OBLIQUE STEP OUT KNEE TOUCH R – High knee crunch, then side step, knee touch on the right side. 13. HIGH KNEE CRUNCH X2 OBLIQUE STEP OUT KNEE TOUCH L – High knee crunch, then side step, knee touch on the left side. 14. SIDE STEP JACK CROSS KNEE UP WALK – Side jack, then knee up walking. 15. BENT KNEE RUN STEPS – Running step with bent knees. 16. CURTSY SQUAT KNEE PULL X2 R – Curtsy squat, then knee pull on the right side. 17. CURTSY SQUAT KNEE PULL X2 L – Curtsy squat, then knee pull on the left side. 18. FRONT BACK STEPS X4 KNEE CRUNCH X2 R – Step forward and back, then knee crunch on the right side. 19. FRONT BACK STEPS X4 KNEE CRUNCH X2 L – Step forward and back. Left knee crunch 20. CROSS BACK STEP ARM SWING – Backward cross step and arm swing 21. HIGH KNEE RUN X4 JUMPING JACK X2 – High knee run, then jumping jack 22. HIP HINGE CROSS TOE TOUCH – Hip hinge and foot cross touch 23. SIDE STEPS X2 KNEE TUCK X2 – Side step and knee pull 24. ARM WALK KNEE PULL X4 STANDING KNEE UP X2 – Arm walk and knee up 25. FRONT LUNGE X2 SIDE STEP TAP X2 – Front lunge and side tap 26. WALK – Recovery walk 27. HIGH KNEE UNDER CLAP – Knee raise and clap downward 28. BUTT KICK – Heel up run 29. SMALL JUMP KNEE TUCK – Small jump knee pull 30. SMALL JUMP SKATE – Small Jump Skate 31. FRONT STEP OUT FRONT KICK TO BACK STEP R – Front step, then front kick → Back step to the right 32. FRONT STEP OUT FRONT KICK TO BACK STEP L – Front step, then front kick → Back step to the left 33. RAINBOW SIDE CRUNCH X4 – Rainbow side crunch 34. SIDE KICK X3 FRONT STEP OUT BACK R – Side kick, then front step back to the right 35. SIDE KICK X3 FRONT STEP OUT BACK L – Side kick, then front step back to the left 36. RDL TO KNEE CRUNCH X2 – Hip hinge, then knee crunch 37. JUMP ROPE – Jump rope 38. STEP OUT AROUND THE WORLD NARROW SQUAT – Step out, then world-around squat 39. TWIST KNEE CRUNCH X4 PUNCH X8 – Twisted Knee Crunch, then Punch 40. Butt Kick x4 4. High Knee Run x4 – Heel up, then high knee run Cool Down – 30 seconds on (no rest) 1. Front Thigh Stretch – Front thigh stretch 2. Small Side Leg Stretch – Light side leg stretch 3. Deep Side Leg Stretch – Deep side stretch 4. Long Lunge Body Rotation Stretch (R) – Long lunge, torso rotation to the right 5. Long Lunge Body Rotation Stretch (L) – Long lunge, torso rotation to the left 6. Split Hamstring Stretch – Hamstring stretch 7. Band Knee Pulse Arm Swing to Up Reach – Knee pulse and arm swing to up reach *Support the production of workout videos by signing up for a Ginafit membership!    / @ginafitt   If you'd like to purchase dumbbells, please visit the link below: https://aleafsports.com/shop_view?idx... *Ginafit (@ginafitt_) Instagram   / ginafitt_   I'll share my worko...