전신 살 빠지는 덤벨 운동! 상체·하체 근력 동시에 키우기 | 35분 홈트

Today's workout is a full-body dumbbell strength training session. It is a workout routine designed to stimulate muscles throughout the entire body, including the upper and lower body, evenly while holding dumbbells. It consists of a warm-up, main workout, and cool-down, and is performed by alternating between 3kg and 5kg dumbbells. ──────────────────── The main workout is a routine adapted for public viewing from the Gina Fit 22nd Batch DAY 7 dumbbell full-body strength training video. WARM UP (30 SEC ON / 10 SEC OFF) 1. Arm Cross Stretch to Back (Right) 2. Arm Cross Stretch to Back (Left) 3. Arm Circle 4. Knee to Chest to Side Stretch 5. Side to Side Stretch 6. Long Lunge to Leg Back Stretch (Right) 7. Long Lunge to Leg Back Stretch (Left) 8. Deep Squat to Hamstring Stretch 9. Front Thigh Stretch (Right) 10. Front Thigh Stretch (Left) ─────────────────── THE WORKOUT (45 SEC ON / 15 SEC OFF) 1. Deadlift + Reverse Lunge 2. Sumo Squat – Sumo Squat 3. Dumbbell Row Right – Dumbbell Row R 4. Dumbbell Row Left – Dumbbell Row L 5. B-Stance Deadlift Right + Overhead Press – B-Stance Deadlift R / Overhead Press 6. Goblet Squat – Goblet Squat 7. B-Stance Deadlift Left + Overhead Press – B-Stance Deadlift L / Overhead Press 8. Dumbbell Swing – Dumbbell Swing 9. Double Curtsey + Lateral Raise Right – Double Curtsey / Lateral Raise R 10. Double Curtsey + Lateral Raise Left – Double Curtsey / Lateral Raise L 11. Reverse Fly – Reverse Fly 12. Halo + Forward Lunge – Halo Forward Lunge 13. Heel Raise + Front Raise – Heel Raise Front Raise 14. 4x Biceps Curl + Knee Lift Balance – 4x Biceps Curl Knee Up Balance 15. 2x Kickback + 2x Overhead Press 16. Overhead Press + High Knee Side Crunch 17. Leg Lift Leg Curl + 2x Row Right 18. Leg Lift Leg Curl + 2x Row Left 19. Squat + Overhead Press + Cross Knee Crunch 20. Wide Squat + Side Lunge Cross Toe Reach 21. 3x Side Kick + Squat 22. Dumbbell Swing + Alternating Knee Up Press 23. Alternating Snatch Dumbbell Lift R 24. Alternating Snatch Dumbbell Lift (Left) – Alternating Snatch Dumbbell Lift L 25. Squat Press + Alternating Knee Crunch – Squat Press Alternating Knee Crunch ──────────────────── COOL DOWN (30 SEC ON / 10 SEC OFF) 1. Fold Stretch – Fold Stretch 2. Step Back Calf Stretch (Right) – Step Back Calf Stretch R 3. Twist Deep Side Stretch (Right) – Twist Deep Side Stretch R 4. Step Back Calf Stretch (Left) – Step Back Calf Stretch L 5. Twist Deep Side Stretch (Left) – Twist Deep Side Stretch L 6. Knee Pull + Spine Twist (Right) – Knee to Chest / Spine Twist R 7. Knee Pull + Spine Twist (Left) – Knee to Chest / Spine Twist L 8. Frog Stretch – Frog Stretch *JinaFit Please support the production of workout videos by signing up for a membership!    / @ginafitt   Link to purchase the resistance band featured in the video https://mkt.shopping.naver.com/link/6... If you would like to purchase dumbbells, you can buy them at the link below https://aleafsports.com/shop_view?idx... Gina Fit (@ginafitt_) Instagram   / ginafitt_   I will share my workout routine and diet plan, hoping we can all get healthier together! 🙌❤️ Follow my Instagram to get more info. * Please check the link below for Ginafit's current group purchase schedule https://link.inpock.co.kr/ginafit Check the link below for Ginafit's recommended Amazon list Check it out Ginafit's Amazon page https://www.amazon.com/shop/ginafitt_ DISCLAIMER This is my own personal workout and may not be suited 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.