[DAY 12] ALL IN ONE 맨몸 + 덤벨 전신운동 /REBOOT SERIES 30일 프로그램

Today's workout is a bodyweight routine that starts with a bodyweight movement, then continues with dumbbells, and then repeats the same muscle group. Although it's a 30-minute workout, it engages every muscle in your body, making it perfect for those looking for a full-body strength workout in a short amount of time. The movements aren't overly difficult, making them easy to follow. This video is recommended for those just starting out with dumbbell exercises. The workout progresses from warm-up to main exercise to cool-down. Now, let's get started! [WARM UP – 30 SEC / NO REST] 1. WALK – ARM OPEN / CLOSE → Walking in place, arms open and close 2. WALK SHOULDER CIRCLE / ARM CIRCLE → Walking in place, shoulder circles 3. SIDE STRETCH → Side stretch 4. HAMSTRING SCOOP → Hamstring scoop stretch 5. STEP OUT SIDE LUNGE – CROSS TOE TOUCH / SIDE STEP OPEN ARMS → Side lunge, toe touch + arms open 6. GOOD MORNING TO ONE KNEE UP → Good morning, bend over, then raise your knees [THE WORKOUT – 40 SEC ON / 10 SEC REST] 1. SQUAT → Basic squat 2. SQUAT WITH DUMBBELL → Dumbbell squat 3. SUPERMAN PUSH UP → Superman Push-ups 4. Plank Row – 20 seconds each → Plank dumbbell row 5. Reverse Lunge → Reverse Lunge 6. Reverse Lunge with Dumbbell → Dumbbell reverse lunge 7. Standing Knee Up Crunch → Standing Knee Up Crunch 8. Knee Crunch with Dumbbell → Dumbbell Knee Crunch 9. Hip Hinge Heel Raise → Hip Hinge Heel Raise 10. Deadlift Heel Raise with Dumbbell → Dumbbell Deadlift Heel Raise 11. W Squeeze Arm → W-shaped back contraction 12. W Squeeze + Press with Dumbbell → W-shaped contraction followed by dumbbell press 13. Bird Dog → Birddog Balance 14. Bird Dog Crunch Leg Lift – R → Bird Dog Crunch Right 15. Bird Dog Crunch Leg Lift – L → Bird Dog Crunch Left 16. Side Hip Lift – R → Side Hip Lift Right 17. Kneeling Hip Dip + Dumbbell Lift & Press – R → Kneeling Hip Dip Dumbbell Lift Press Right 18. Side Hip Lift – L → Side Hip Lift Left 19. Kneeling Hip Dip + Dumbbell Lift & Press – L → Kneeling Hip Dip Dumbbell Lift Press Left 20. Hip Bridge → Hip Bridge 21. 3-Second One-Leg Hip Bridge with Dumbbell → One-Leg Hip Bridge, Hold for 3 Seconds 22. Hip Bridge Pulse with Dumbbell → Dumbbell Hip Bridge Pulse 23. Standing Oblique Crunch – R → Standing Side Crunch Right 24. Slide Crunch to Overhead Press with Dumbbell – R → Slide Crunch Overhead Press Right 25. Standing Oblique Crunch – L → Standing Side Crunch Left 26. Slide Crunch to Overhead Press with Dumbbell – L → Slide Crunch Overhead Press Left 27. Backstep Dumbbell Row x2 → Standing 90° Lateral Raise x2 – R → Backstep Dumbbell Row + Lateral Raise Right 28. Double Wide Square Around the World → Wide Squat Circle 29. Backstep Dumbbell Row x2 → Standing 90° Lateral Raise x2 – L → Backstep Dumbbell Row + Lateral Raise Left 30. Wide Square Pulse + Alt Heel Raise With DUMBBELL → Wide Squat Pulse Alternating Heel Raises [COOL DOWN – 30 SEC / NO REST] 1. FRONT THIGH STRETCH → Front thigh stretch 2. FOLDED STRETCH + ALT ONE KNEE BENT HAMSTRING STRETCH → Bend over and stretch hamstrings 3. DEEP SIDE-TO-SIDE STRETCH → Deep side-to-side stretch 4. LONG LUNGE OPEN CHEST – R → Long lunge, open chest on the right 5. LONG LUNGE OPEN CHEST – L → Long lunge, open chest on the left 6. DOWN DOG TO BEAR POSE → Transition to Downward Dog Bear Pose 7. DOWN DOG WALK → Downward Dog Walk 8. STANDING ARM OPEN WITH BREATH → Stand, breathe, and open arms *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 workouts and diet with you, hoping we can all get healthy together! 🙌❤️ Follow my Instagram for more info. *Please check the link below for GinaFit's current group purchase schedule. https://linkon.id/GinaFitt For a list of Gina's recommended Amazon workouts, please visit the link below. *Check out Ginafit's Amazon page. https://www.amazon.com/shop/ginafitt_ D I S C L A I M E R This is my own personal workout and may not be suitable for you. It is strongly recommended that you consult with your physician before beginning any exercise program. By engaging in this exercise or exercise program, you agree that you do so at your own risk.