운동일지 16.05.09~16.05.13

 

160509 #엠제이헬스

full squat 100r
jump squat 50r 50r
hip lunge 30r 30r 40r
side lunge 50r 50r
cross lunge 30r 30r 40r
plank 1'30"
cycling 30'
walking 50'

 

 

 

160510 #엠제이헬스 #엠제이등산🌲🌳

wave push-up + jump squat 15r * 4s
plie jump squat 30r 30r 40r
plank 1'
cycling 30'

 -------------------------
wave push-up 15r
over head triceps extension 15r
shoulder press 15r
side lateral raise 15r
bent over row deadlift 15r
back lunge 15r
jump squat 15r
pike leg lift 20r
* 4round
climbing 1h 45m

 

 

 

160511 #엠제이헬스

arm walking squat 15r
hip lunge 10r
side kick 20r
mountain climbing 30r
* 4round
plank 1'

 

 

 

160512 #엠제이헬스

BB deadlift 30r 30r 25r 25r (10kg)
BB bent over row 30r 30r , 20r (10kg)
side band 100r (10kg)
plank 1' 30"
cycling 40'

 

 

 

160513 #엠제이헬스

DB shoulder press 16r 15r 13r 13r (7kg)
DB front raise - alternate 15r * 3s (5kg)
DB lateral raise 10r * 3s (5kg)
DB bent over lateral raise 15r * 3s (5kg)
plank 1'
cycling 30'