[DAY 24] 덤벨 전신운동 (하체 - 상체 - 코어) / REBOOT SERIES 30일 프로그램

Today's full-body dumbbell workout. This routine covers the lower body, upper body, and core, and involves two reps of representative movements for each body part. It consists of a warm-up, main exercise, and cool-down, and lasts a total of 40 minutes. Please bring a dumbbell weight that's appropriate for you. I'll be using two weights today: 5kg and 3kg. The movements aren't particularly difficult, so even beginners can easily follow along by adjusting the weights. This routine is a compilation of the essential basic movements. It's short but packed with useful information, and I'll focus on getting the most out of it. REBOOT SERIES – DAY 24 FULL BODY WORKOUT ────────────────────── WARM-UP 30 SEC EACH · NO REST ────────────────────── 1. KNEE TO CHEST Knees to chest 2. LEG CIRCLE Draw a leg circle 3. LEG SWING Swing your legs forward and backward 4. HIP HINGE Hip hinge 5. SQUAT Basic squat 6. STEP BACK TWIST Step back twist 7. SIDE LUNGE CROSS TOE TOUCH Side lunge cross toe touch 8. DOWN DOG TO PLANK Downward dog plank transition 9. ARM CIRCLE Draw a circle with your arms 10. OPEN CHEST ARM SWING Open your chest and swing your arms Swing ────────────────────── THE WORKOUT 45 SEC ON / 15 SEC OFF ───────────────────── [ LOWER BODY ] (5 EXERCISES · EACH X2) 1. SQUAT Lower body squat X2 2. DEADLIFT Hip tuck deadlift X2 3. REVERSE LUNGE Backward lunge X2 4. DOUBLE SUMO SQUAT Wide stance sumo squat X2 5. SIDE TO SIDE LUNGE Side to side lunge X2 ──────────────────── [ UPPER BODY ] (5 EXERCISES · EACH X2) ───────────────────── 6. BICEP TO PRESS Bicep Curl to Shoulder Press X2 7. UNDER GRIP ROW Under grip row X2 8. FRONT & LATERAL RAISE Front + lateral shoulder raises X2 9. SHOULDER PRESS Shoulder press X2 10. KICKBACK Tricep kickback X2 ─────────────────────── [ CORE ] (5 EXERCISES · EACH X2) ───────────────────── 11. PULL DOWN KNEE UP Knee lift with upper body pull-up X2 12. CROSS KNEE UP TWIST CRUNCH Right cross knee up with twist X2 13. CROSS KNEE UP TWIST CRUNCH L Left Cross Knee-Up Twist X2 14. SIDE SLIDING TO PRESS R Right Side Slide Press X2 15. SIDE SLIDING TO PRESS L Left Side Slide Press X2 ─────────────────────── COOL DOWN 30 SEC EACH · NO REST ────────────────────── 1. STANDING FOLDED STRETCH Upper body bend stretch 2. HIP DOWN TO UP Pelvis lowering and raising 3. FRONT THIGH STRETCH R Right front thigh stretch 4. FRONT THIGH STRETCH L Left front thigh stretch 5. CROSS ARM – TRICEP STRETCH R Right triceps stretch 6. CROSS ARM – TRICEP STRETCH L Left Tricep Stretch 7. Under Arm Swing to Up Reach Swing your arms and reach upward 8. Down Dog to Plank Downward Dog Plank Transition *Support the production of workout videos by joining the 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 to help you stay healthy! 🙌❤️ Follow my Instagram to get 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.