어느 유튜버의 복부 운동 3주간 변화 (아니.. 21일만에!!!! 자극제 영상)

 

 

 

와... 정말 실화인가요?? ㅠㅠ 

자극 영상입니다.... ㅠㅠ 

 

 

 

https://www.youtube.com/watch?v=eKgfEA4PTTI 

 

21일차 운동 방법 정리글이라고 합니다!!!

 

Day 1:

1. 30 crunch kicks [x3]

2. 50 russian twists [x3]

3. 30 side crunches [x3]

4. 30 scissor kicks [x3]

5. 30 plank hip dips [x3]

(Keep in for 15 seconds)

 

 

Day 2:

 

1. 30 crunch kicks [x3]

2. 30 side crunches [x3]

3. 50 russian twists [x3]

4. 30 scissor kicks [x3]

5. 30 plank hip dips [x3]

(Keep in for 15 seconds)

 

 

Day 3:

 

1. 30 reverse crunches [x3]

2. 30 spiderman planks [x3]

3. 30 russian twist variations [x3]

4. 30 scissor kicks [x3]

5. 30 plank hip dips [x3]

(Keep in for 15 seconds)

 

 

Day 4:

1. 30 reverse crunches [x3]

2. 30 spiderman planks [x3]

3. 50 russian twist variations [x3]

4. 30 scissor kicks [x3]

5. 30 plank hip dips [x3]

(Keep in for 15 seconds)

 

 

Day 5:

1. 30 knees side to side [x3]

2. 30 alternating toe touches [x3]

3. 30 russian twists [x3]

4. 30 flutter kicks [x3]

5. 30 cross-body mountain climber planks [x3]

6. 30 plank hip dips [x3]

 

(Keep in for 15 seconds)

 

 

 

Day 6:

1. 30 side crunches [x3]

2. 30 spiderman planks [x3]

3. 30 scissor kicks [x3]

4. 15 knee touch crunches [x3]

5. 30 plank hip dips [x3]

(Keep in for 15 seconds)

 

 

Day 7:

 

1. 30 crunch kicks [x3]

2. 30 russian twists [x3]

3. 30 bicycle crunches [x3]

4. 30 elbow to knee crunches [x3]

5. 30 heel touches [x3]

6. 30 plank hip dips [x3]

(Keep in for 15 seconds)

 

 

Day 8:

1. 30 crunch kicks [x3]

2. 30 bicycle crunches [x3]

3. 30 russian twists [x3]

4. 30 shoulder taps [x3]

5. 30 low impact plank jacks [x3]

6. 30 plank hip dips [x3]

(Keep in for 15 seconds)

 

 

 

Day 9:

1. 30 crunch kicks [x3]

2. 30 bicycle crunches [x3]

3. 30 russian twists [x3]

4. 30 shoulder taps [x3]

5. 30 low impact plank jacks [x3]

6. 30 plank hip dips [x3]

(Keep in for 15 seconds)

 

 

Day 10:

1. 30 crunch kicks [x3]

2. 30 spiderman planks [x3]

3. 30 side crunches [x3]

4. 30 scissor kicks [x3]

5. 30 plank hip dips [x3]

6. 30 - 60 sec plank [x1]

(Keep in for 15 seconds)

 

 

Day 11:

1. 30 knees side to side [x3]

2. 30 alternating toe touches [x3]

3. 30 flutter kicks [x3]

4. 30 russian twists [x3]

5. 30 cross-body mountain climber planks [x3]

6. 30 plank hip dips [x3]

(Keep in for 15 seconds)

 

 

 

Day 12:

1. 30 side crunches [x3]

2. 30 heel touches [x3]

3. 30 pilates hundreds [x3]

4. 30 scissor kicks [x3]

5. 30 spiderman planks [x3]

(Keep in for 15 seconds)

 

 

Day 13:

 

1. 30 side crunches [x3]

2. 30 heel touches [x3]

3. 30 russian twists [x3]

4. 30 scissor kicks [x3]

5. 30 spiderman planks [x3]

(Keep in for 15 seconds)

 

 

Day 14:

1. 30 crunch kicks [x3]

2. 30 bicycle crunches [x3]

3. 30 russian twists [x3]

4. 30 heel touches [x3]

5. 30 alternating leg drops [x3]

6. 30 cross-body mountain climber planks [x3]

(Keep in for 15 seconds)

 

 

Day 15:

1. 30 spiderman planks [x3]

2. 30 plank hip dips [x3]

3. 30 alternating toe touches [x3]

4. 30 russian twists [x3]

5. 30 side crunches [x3]

6. 30 leg raise crunch claps [x3]

(Keep in for 15 seconds)

 

 

Day 16:

1. 30 leg extensions [x3]

2. 30 scissor kicks [x3]

3. 30 flutter kicks open + close [x3]

4. 30 bicycle crunches [x3]

5. 30 toe touches [x3]

6. 30 heel touches [x3]

(Keep in for 15 seconds)

 

 

Day 17:

1. 30 crunch kicks [x3]

2. 30 reverse crunches + leg extensions [x3]

3. 30 alternating leg drops [x3]

4. 30 bicycle crunches [x3]

5. 30 cross-body mountain climber planks [x3]

6. 30 plank hip dips [x3]

(Keep in for 15 seconds)

 

 

Day 18:

1. 30 side crunches [x3]

2. 30 scissor kicks [x3]

3. 30 bicycle crunches [x3]

4. 30 alternating leg drops [x3]

5. 30 spiderman planks [x3]

6. 45 - 60 sec plank [x1]

(Keep in for 15 seconds)

 

 

Day 19:

1. 30 crunch claps [x3]

2. 30 russian twists [x3]

3. 30 bicycle crunches [x3]

4. 30 reverse crunches + leg extensions [x3]

5. 30 alternating leg drops [x3]

6. 30 heel touches [x3]

 

(Keep in for 15 seconds)

 

 

Day 20:

 

1. 30 crunch claps [x3]

2. 30 russian twists [x3]

3. 30 bicycle crunches [x3]

4. 30 alternating leg drops [x3]

5. 30 side crunches [x3]

6. 30 plank hip dips [x3]

(Keep in for 15 seconds)

 

 

Day 21:

1. 30 crunch kicks [x3]

2. 30 bicycle crunches [x3]

3. 30 russian twists [x3]

4. 30 scissor kicks [x3]

5. 30 plank hip dips [x3]

6. 30 spiderman planks [x3]

(Keep in for 15 seconds)

 

 

모두들... 화... 화이팅...................;;;