1 ( 5)

Step1. / 30min

1. 1

2. 20
slow/5min fast/10min slow/5min

3. 20
( )

4.
(run/30sec release/20sec ) x 5 set
* 90 !

1 step 2

Step2. / 15min

: . .

= / , , ,

1. Plank (~~ )

.

.

: 90

(plank/40sec release/30sec) x 1
(plank/50sec release/30sec) x 1
(plank/60sec release/30sec) x 1

60 !
2. Reverse plank
.
.

(reverse plank/40sec) x 1 1

3. Z up ( )
30 .
.

(Z up/30sec release/20sec) x 3

Step3. Squat

Air squat

45 .
.
5
.

(Air squat/15 1min break) * 3set

Step 4.

10