운동일지 16.03.21~16.03.26

 

 

 

160321 #엠제이헬스

jump squat 20r + arm walking 15r + back lunge 20r + burpee 20r + plie squat jump 10r + mountain climbing 30r * 4round
crunch 100r + lying knee up 100r * 2s
walking 14km 2h 15m

 

 

 

160322 #엠제이헬스

side lunge 25r + stiff leg 25r * 4s
cross lunge 25r * 4s
crunch 100r + lying knee up 100r * 2s
treadmill 30'

 

 

 

160323 #엠제이헬스

bench push-up 15r*3s
bench press - plat DB 15r*4s (7kg)
fly - machine 12r*4s(15kg)
cable cross over 15r*3s (10kg)
crunch 100r + lying knee-up 100r + side band 50r (10kg) * 2s
walking 60'

 

 

 

160324 #엠제이헬스

DB shoulder press 8r * 4s (9kg) 5r (10kg)
DB front raise - alternate 15r * 4s (5kg)
DB lateral raise 15r * 4s (5kg)
DB bent over lateral raise 10r * 4s (5kg)
arnold press 10r * 4s (5kg)
knee up 20r * 5s
walking 60'

 

 

 

160325 #엠제이헬스

BB deadlift 20r * 4s
BB bent over row 15r * 4s
lat pull-down 10r * 4s (35kg)
seated cable row 15r * 4s (40kg)
crunch 200r + reverse crunch 200r
walking 40'

 

 

160326 #엠제이헬스

over bead DB triceps extension 15r * 4s (6kg)
DB kick back 15r * 4s (6kg)
cable push down 15r * 3s (15kg) 12r (30kg)
bench dips 20r * 4s
cross crunch 100r
side band 100r (10kg)