운동일지 16.04.11~16.04.16

 

 

160411 #엠제이헬스

full squat + split lunge 130r+20r 100r+20r 100r+20r
plank 1'
cycling 40'

 

 

 

160412 #엠제이헬스

jump burpee + jump squat 13r 15r 13r 12r
jump burpee + plank knee side 12r 12r 16r 20r
wave push-up 20r 20r 16r 20r
cable cross over 15r 15r 12r 12r (10kg)
crunch 10' plank 1'
side band 50r 50r (10kg)
running 20'

 

 

 

160414 #엠제이헬스

DB shoulder press 8r * 3s (9kg)
arnold press (5kg) + jump squat 12r 20r * 4s
DB front raise - alternate + DB lateral raise + bent over lateral raise 12r 10r 10r * 3s (5kg)
plank 1'
walking 60'

 

 

 

160415 #엠제이헬스

BB deadlift 100r 100r 50r 50r
DB one arm row 12r * 3s (9kg)
plank 1'
cycling 30' walking 30'

 

 

 

160416 #엠제이헬스

over bead DB triceps extension + jump squat 12r 20r * 4s (7kg)
lying DB triceps extension 15r * 4s (7kg)
bench dips 25r 20r 25r 30r
plank 1'
cycling 50'