[DAY 13] 살아 있는 근육 만드는 덤벨 필라테스 운동 /REBOOT SERIES 30일 프로그램

You've got muscles, but they're hidden and hard to see, right? When I see people whose delicate muscles show through every movement, I think they look so healthy and beautiful. Pilates is a gentle exercise, but it's a workout that shakes your body, right?!?! Today, I'm going to use dumbbells to really get some exercise. The warm-up, main exercise, and cool-down sequence will be followed, and the total workout time will be 40 minutes. So, today, I'll try to revive my muscles, which you can't see, but are somewhere out there!! Let's go :) [WARM-UP | 30 SEC EACH | NO REST] 1. SIDE LUNGE – SIDE STRETCH R Side lunge, then side stretch (right) 2. SIDE LUNGE – SIDE STRETCH L Side lunge, then side stretch (left) 3. SIDE LUNGE CROSS TOE TOUCH TWIST Side lunge, then side toe touch twist 4. WIDE SQUAT ARM UP & DOWN Wide squat, arms up and down 5. ONE LEG STEP BACK ROW – LEG LIFT R One-leg step-back row, leg lift (right) 6. ONE LEG STEP BACK ROW – LEG LIFT L One-leg step-back row, leg lift (left) 7. W SQUEEZE ARM / UP REACH Squeeze arms together and reach upward 8. GOOD MORNING HIP HINGE Good morning hip hinge stretch [THE WORKOUT | 40 SEC ON / 10 SEC OFF] 1. ROW / BACK STEP OUT R Row movement back step right 2. ROW / BACK STEP OUT L Row movement back step left 3. WIDE ROW / SIDE STEP OUT R Wide row side step right 4. WIDE ROW / SIDE STEP OUT L Wide row side step left 5. BENT-OVER REVERSE FLY – STANDING CURLS Bent-over reverse fly followed by curls 6. STEP BACK & LIFT OVERHEAD RAISE R Step-back overhead raise right 7. STEP BACK & LIFT OVERHEAD RAISE L Step-back overhead raise left 8. SIDE STEP & LIFT CURL ARMS R Side step curl arm raise right 9. SIDE STEP & LIFT CURL ARMS L Side step curl arm raise Left 10. Step-Out Square Around the World / Heel Raise to Press Step-Out Squat Around the World Press 11. Step-Back Double Row – Split Square (R) Step-Back Double Row Split Squat (Right) 12. Step-Back Double Row – Split Square (L) Step-Back Double Row Split Squat (Left) 13. One-Leg Knee-Up Press – Leg Back Extension Balance (R) One-Legged Knee-Up Press with Back Leg Extension (Right) 14. One-Legged Knee-Up Press – Leg Back Extension Balance (L) One-Legged Knee-Up Press with Back Leg Extension (Left) 15. Upright Row to Half Front Raise – Step Out Upright Row followed by Half Front Raise Step-Out 16. Wide SQUAT HOLD HEEL RAISE – ONE ARM FRONT EXTENSION Wide Squat Hold Heel Raise, One-Arm Front Extension 17. HIP BRIDGE TRICEP EXTENSION Hip Bridge Tricep Extension 18. ONE LEG DEAD BUG CRUNCH R Single-Legged Dead Bug Crunch Right 19. ONE LEG DEAD BUG CRUNCH L Single-Legged Dead Bug Crunch Left 20. HIP BRIDGE HOLD FRONT RAISE – BENT ELBOW Hip Bridge Hold Front Raise, Bent Elbow 21. SEATED CROSS CRUNCH – PUNCHES Seated Cross Crunch Punch 22. LYING ONE LEG DROP PRESS R Lying One-Legged Drop Press Right 23. LYING ONE LEG DROP PRESS L Lying One-Legged Drop Press Left 24. PULL ARM KNEE-UP CRUNCH Knee-up crunch with arms pulled in 25. BIRD DOG R Bird dog right 26. BIRD DOG L Bird dog left 27. KNEELING SQUAT ONE ARM PULL Kneeling squat one-arm pull 28. KNEELING ARM FRONT & SIDE EXTENSION (PALM UP) Kneeling arm front and side extension (palm up) 29. KNEELING DRIVE WHEELS Kneeling drive wheel movement 30. SIDE DIP STRETCH DUMBBELL T-RAISES R Side dip stretch dumbbell T-raise right 31. INNER THIGH RAISE L Inner T-raise left 32. SIDE DIP STRETCH DUMBBELL T-RAISES L Side dip stretch dumbbell T-raise Left 33. Inner Thigh Raise (R) Inner Thigh Raise (Right) 34. Plank to Square – Bear Pose Plank to Squat – Bear Pose 35. Double Curtsy Y-Arm Pull Around the World x2 Double Curtsy Y-Arm Pull Around the World [COOL-DOWN | 30 SEC EACH | NO REST] 1. CROSS ARM / TRICEP EXTENSION R (15 SEC EACH) Cross-arm tricep stretch, right 2. CROSS ARM / TRICEP EXTENSION L (15 SEC EACH) Cross-arm tricep stretch, left 3. FOLDED STRETCH / DEEP SQUAT (15 SEC EACH) Upper body fold stretch, deep squat 4. BEAR POSE NEEDLING STRETCH (15 SEC EACH) Bear pose needling stretch 5. CHILD POSE R / L (15 SEC EACH) Child pose, left and right 6. KNEELING ARM BACK STRETCH (FINGERS INTERLACED) Kneeling arm back stretch, clasp hands 7. DOWN-DOG / WALK (15 SEC EACH) Down-dog walk stretch 8. LONG LUNGE SIDE STRETCH R (15 SEC EACH) Long Lunge Side Stretch Right 9. LONG LUNGE SIDE STRETCH L (15 SEC EACH) Long Lunge Side Stretch Left 10. BUTTERFLY Butterfly Stretch *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 we can all get healthy together! 🙌❤️ Follow my Instagram for more info. *Check out Ginafit's current group purchase ...