전신운동 10분 이상

전신근력 1탄 17min
Full body workout part1 17min

https://youtu.be/PHdzU1S50AY

전신근력 2탄 26min
Full body workout part2 26min

https://youtu.be/P9qLSr7iJFo

전신근력 3탄 33min  /  28일차 
Full body workout part3 33min

https://youtu.be/TwAujNfKhqs

전신근력 4탄 16min
Full body workout Part4 16min

https://youtu.be/IZHNdsSe-8k

전신근력 5탄 13min
Full body workout part5 13min

https://youtu.be/z82KFfYggRU

전신근력 6탄 17min
Full body workout part6 17min

https://youtu.be/nwXNWmDoUow

전신근력 7탄 11min
Full body workout Part7 11min

https://youtu.be/8T03QVGVEYk

전신근력 8탄 17min
Full body workout Part8 17min

https://youtu.be/BmUGHdc9-zE

전신근력 9탄 20min  / 22일차
Full body workout part 9 20min

https://youtu.be/9Vwp43YBTAs

전신근력 10탄 14min
Full body workout Part 10 14min

https://youtu.be/aeRCFgr0Yc8

전신근력 11탄 16min  / 15일차
Full body workout Part 11 16min

https://youtu.be/7RczgE8AUPU

전신근력 12탄 29min / 26일차
Full body workout part 12 29min

https://youtu.be/yeGhoirXUjA

전신근력 13탄 (밸런스 ver) 15분

Full body workout part 13 (balance ver) 15min

https://youtu.be/4Zp95Nx-dsU

전신근력 14탄 (혜리 ver) 20분

Full body workout part 14 (hyeri ver) 20min

https://youtu.be/x6p61PXG8-U

전신근력 15탄 (카리나 ver) 12분

Full body workout part 15 (aespa karina ver) 12min

https://youtu.be/pwBjaodjVkU

전신근력 16탄 (정국 ver) 10분

Full body workout part 16 (BTS jungkook ver) 10min

https://youtu.be/9_7FHoMNt0E

전신근력 17탄 10min / 10일차
Full body workout part 17 10min

https://youtu.be/hK6KoRp6phg

전신근력 18탄 10min / 8일차
Full body workout part 18 10min

https://youtu.be/UjQecB-PDDg

전신근력 19탄 17min  / 19일차
Full body workout part 19 17min

https://youtu.be/3vcD-c4EQEE

전신운동 10분 이하

짧은 전신근력 1탄 5min
Full body workout Short part 1 5min

https://youtu.be/rK-wOGLTdL8

짧은 전신근력 2탄 6min
Full body workout part 2 (Short) 6min

https://youtu.be/TX8gSVzX6ts

짧은 전신근력 3탄 9min
Full body workout part 3 (Short) 9min

https://youtu.be/2U0-kk-SII0

짧은 전신근력 4탄 8min / 5일차
Full body workout part 4 (Short) 8min

https://youtu.be/gNkUAZflqrI

짧은 전신근력 5탄 (르세라핌 ver) 9분 / 3일차

Full body workout part 5 (Le sserafim ver) 9min

https://youtu.be/N7W4mvOyxIk

짧은 전신근력 6탄 (장원영 ver) 9분  / 1일차

Full body workout part 6 (IVE jang won young ver) 9min

https://youtu.be/5WkxRsNX9U8

유산소운동 10분 이상

전신유산소 1탄 17min / 16일차
Total body cardio part 1 17min

https://youtu.be/sucNosF93w8

전신유산소 2탄 17min  / 18일차
Total body cardio part2 17min

https://youtu.be/rweo0lO2-F8

전신유산소 3탄 20min  
Total body cardio part3 20min

https://youtu.be/EzNhq81NEJI

전신유산소 4탄 14min  / 11일차
Total body cardio part4 14min

https://youtu.be/vvnIZLAZN1M

전신유산소 5탄 18min
Total body cardio part5 18min

https://youtu.be/Ft9QJFK214A

전신유산소 6탄 12min / 9일차
Total body cardio part6 12min

https://youtu.be/-FsXd48kfWk

전신유산소 7탄 15min  / 13일차
Total body cardio part7 15min

https://youtu.be/6RTfPBBqEgQ

전신유산소 8탄 20min   / 23일차
Total body cardio part8 20min

https://youtu.be/9Vwp43YBTAs

전신유산소 8탄 20min  / 25일차
Total body cardio part8 20min

https://youtu.be/9BMzJXlTyl0

전신유산소 9탄 20min  / 23일차
Total body cardio part9 20min

https://youtu.be/Ei5iVFY9EVc

전신유산소 10탄 30min / 27일차
Total body cardio part10 30min

https://youtu.be/TwAujNfKhqs

유산소운동 10분 이하

짧은 전신유산소 1탄 6min
Total body cardio part1 (Short) 6min

https://youtu.be/ml7IfUSfzCw

짧은 전신유산소 2탄 7min / 4일차 
Total body cardio part 2 (Short) 7min

https://youtu.be/-XTj-zmy97w

*선택사항/ 짧은 전신유산소 3탄 7min  / 2일차
*Option/ Total body cardio part 3 (Short) 7min

https://youtu.be/zsZgOHKOIfo

짧은 전신유산소 4탄 9min  / 6일차 
Total body cardio part 4 (Short) 9min

https://youtu.be/zP8wcCdsgjo

뱃살빼는운동 10분 이상

뱃살 빼는 운동 0탄 20min

Abs workout part0 20min

https://youtu.be/wt-d-pN7RIc

뱃살빼는운동 1탄 18min
Abs workout part1 18min

https://youtu.be/IGHNSH9y87o

뱃살빼는운동 2탄 17min
Abs workout part2 17min

https://youtu.be/en2ofJiLw9E

뱃살빼는운동 3탄 (클로이팅)  20min
ABS workout part3 20min

https://youtu.be/NliSvdyx-PA

뱃살빼는운동 4탄 (스탠딩) 13min
Standing ABS workout part 4 13min

https://youtu.be/03KEQA_ZzO0

뱃살빼는운동 5탄 (아랫뱃살) 15min
Lower Abs workout part 5 15min

https://youtu.be/hR1ZgDQqyVI

뱃살빼는운동 6탄 (옆구리) 13min
Side Abs workout part 6 13min

https://youtu.be/y8yR9qCLFXI

뱃살빼는운동 7탄 (스탠딩 옆구리 ver) 18min
Front, Side Abs workout part 7 18min

https://youtu.be/uEP_w2PE2_g

뱃살빼는운동 8탄 15min
Abs workout part 8 15min

https://youtu.be/XkZigYYHUb8

뱃살빼는운동 9탄 17min
Abs workout part 9 17min

https://youtu.be/DlkdYpZsVq4

뱃살빼는운동 10탄 (스탠딩 ver) 13min
Standing Abs workout part 10 13min

https://youtu.be/CoyfrHzD4qk

뱃살빼는운동 11탄 (아랫배) 11min
Lower Abs workout part 11 11min

https://youtu.be/Ei5iVFY9EVc

뱃살빼는운동 12탄 (스탠딩 ver) 13min
Standing Abs workout part 12 13min

https://youtu.be/5OKWu61Yklw

뱃살빼는운동 13탄 (스탠딩 ver) 20min  /  23일차
Standing Abs workout part 13 20min

https://youtu.be/zI2HtVOhPyE

뱃살 빼는 운동 14탄 20min

Abs workout part 14 20min

https://youtu.be/_XO0QyI5BEA

뱃살빼는운동 15탄 (르세라핌 카즈하 ver) 10min  / 16일차
ABS workout part 15 (le sserafim kazuha ver) 10min

https://youtu.be/d105ztp6ukQ

뱃살빼는운동 10분 이하

*선택사항/ 짧은 뱃살빼는운동 1탄 5min
*Opiong/ Short ABS workout Part1 5min

https://youtu.be/el-84iUoGRQ

*선택사항/ 짧은 뱃살빼는운동 2탄 (아랫배)  7min
*Option/ Lower Abs workout part 2 (Short) 7min

https://youtu.be/1BTgIMeD37c

*선택사항/ 짧은 뱃살빼는운동 3탄 7min
*Opiong/ Short ABS workout Part2 7min

https://youtu.be/4Mgfeim6u30

*선택사항/ 짧은 뱃살빼는운동 4탄 (아랫배) 9min
*Option/ SHORT Lower Abs workout part 4 9min

https://youtu.be/AaB1QpU7Kdo

*선택사항/ 짧은 뱃살빼는운동 5탄 (아랫배) 8min
*Opiong/ Short ABS workout Part 5 8min

https://youtu.be/-tkywUcSDig

*선택사항/ 짧은 뱃살빼는운동 6탄 (아랫배) 7min
*Opiong/ Short ABS workout Part 6 7min

https://youtu.be/2VsdzSDSdoI

*선택사항/ 짧은 뱃살빼는운동 7탄 9min
*Opiong/ Short ABS workout Part 7 9min

https://youtu.be/FUAseL-s7Jw

짧은 뱃살빼는운동 8탄 (카즈하 ver) 8분

ABS workout part 8 (Le sserafim kazuha ver) 8min

https://youtu.be/–aCs8ZGAfc

짧은 뱃살빼는운동 9탄 (태연 ver) 6분

SHORT ABS workout part 9 (SNSD Taeyeon ver) 6min

https://youtu.be/9_7FHoMNt0E

짧은 뱃살빼는운동 10탄 (로제 ver) 6분

SHORT ABS workout part 10 (black pink rose ver) 6min

https://youtu.be/ni_bN9mennk

짧은 뱃살빼는운동 11탄 (카즈하 ver) 6분  / 2일차

SHORT ABS workout part 11 (Le sserafim kazuha ver) 6min

https://youtu.be/kj2Cx3QlVCQ

*선택사항/ 짧은 뱃살빼는운동 12탄 8min
*Opiong/ Short ABS workout Part 12 8min

https://youtu.be/XBtIhfl8Jj8

*선택사항/ 짧은 뱃살빼는운동 13탄 (스탠딩 ver) 8min
*Opiong/ Short ABS workout Part 13  8min

https://youtu.be/MJj5Q_QZ1yQ

*선택사항/ 짧은 뱃살빼는운동 14탄 8min  / 9일차 
*Opiong/ Short ABS workout Part 14 8min

팔뚝살빼는운동 10분 이상

팔뚝살빼는운동 1탄 16min

Arms workout part1 16min

https://youtu.be/T-bVqdhqW2U

팔뚝살빼는운동 2탄 16min

Arms workout part2 16min

https://youtu.be/l8KA8dgbUd0

팔뚝살빼는운동 3탄 18min

Arms workout part3 18min

https://youtu.be/vk7lykdH720

팔뚝살빼는운동 4탄 (어깨라인) 10min

Arms workout part 4 (Shoulder) 10min

https://youtu.be/xJQc2X2cVYc

팔뚝살빼는운동 5탄 14min

Arms workout part5 14min

https://youtu.be/TjXD5mJom8w

팔뚝살빼는운동 6탄 20min  /  24일차

Arms workout part 6 20min

https://youtu.be/vEmHbeWaacQ

팔뚝살빼는운동 7탄 20min 

Arms workout part 7 20min

https://youtu.be/KYgMc_yvt0I

팔뚝살 빼는 운동 8탄 12min  /  17일차

Arms workout part 8 12min

https://youtu.be/KaWNR0Rzydg

팔뚝살빼는운동 10분 이하

*선택사항/ 팔뚝살빼는운동 짧은버전 1탄 5min

*Option/ Arms workout part 1 (Short) 5min

https://youtu.be/MsHsCFAhk7I

*선택사항/ 팔뚝살빼는운동 짧은버전 2탄 7min  / 10일차 

*Option/ Arms workout Short part 2 7min

https://youtu.be/JsF2nzetLBU

*선택사항/ 팔뚝살빼는운동 짧은버전 3탄 6min

*Option/ Arms workout Short part 3 6min

https://youtu.be/m_EWSQlRMLg

*선택사항/ 팔뚝살빼는운동 짧은버전 4탄 9min

*Option/ Arms workout Short part 4 9min

https://youtu.be/PewYBSkpzW0

*선택사항/ 팔뚝살빼는운동 짧은버전 5탄 9min

*Option/ Arms workout Short part 5탄 9min

https://youtu.be/lVRqnU_9F6s

*선택사항/ 팔뚝살빼는운동 짧은버전 6탄 7min  /  3일차

*Option/ Arms workout Short part 6 7min

https://youtu.be/vwO7Df4Mglo

등살빼는운동 10분 이상

등살빼는운동 1탄 17min

Back workout part 1 17min

https://youtu.be/oQfGNXp4xlM

등살빼는운동 10분 이하

*선택사항/ 등살빼는운동 짧은버전 1탄 8min

*Option / Back workout Part 1 8min

https://youtu.be/pJ1L4EJ1z-Q

*선택사항/ 등살빼는운동 짧은버전 2탄 4min  / 5일차

*Option / Back workout Part 2 4min

https://youtu.be/1BTgIMeD37c

*선택사항/ 등살빼는운동 짧은버전 3탄 7min / 12일차

*Option / Back workout Part 3 7min

https://youtu.be/Iuuj28MImK0

허벅지살빼는운동 10분 이상

허벅지안쪽살운동 1탄 17min
Inner thigh part1 17min

https://youtu.be/EIT77uqQ2yo

허벅지안쪽살운동 2탄 18min
Inner thigh part2 18min

https://youtu.be/IcmPiISGEJ4

허벅지살빼는운동 3탄 (앞벅지) 17min  / 20일차
Front thigh workout part 3 17min

https://youtu.be/wZz_Neb_pY4

허벅지안쪽살운동 4탄 16min
Inner thigh part4 16min

https://youtu.be/xPdJIxBZM54

허벅지살 운동 5탄  14min
Thigh workout part 5 (Miley syrus ver.) 14min

https://youtu.be/eU_yhbizC3k

허벅지 안쪽 위쪽살 운동 6탄 17min
Inner thigh (Y zone) part 6 17min

https://youtu.be/D_CELdPpKJA

허벅지 올인원 운동 7탄 15min
high All in one Part 7 15min

https://youtu.be/IX_k49zyCBc

허벅지 운동 8탄 (승마살) 12min

Short thigh part 8 12min

https://youtu.be/qr13iqWofKo

허벅지안쪽살운동 9탄 16min
Inner thigh part 9 16min

https://youtu.be/e7_kd1iJBas

허벅지올인원 운동 10탄 19min  /  22일차
Thigh all in one part 10 19min

허벅지운동 11탄 (뒷벅지) 10min  / 15일차

Hamstring workout part 11 10min

https://youtu.be/GrENzWXS0Rw

허벅지살빼는운동 10분 이하

*선택사항/ 짧은 허벅지 운동 1탄 4min  / 6일차
Option/ thigh workout part 1 (Short) 4min

https://youtu.be/HaqJHVEt8Qg

*선택사항/ 짧은 허벅지 운동 2탄 6min  / 8일차
Option/ thigh workout part 2 (Short) 6min

https://youtu.be/H3cZ2m4yD7A

*선택사항/ 짧은 허벅지 운동 2탄 7min
*Option/ Thigh workout part2(short) 7min

https://youtu.be/28Fni14b69U

*선택사항/ 짧은 허벅지 운동 3탄 (앞벅지) 6min
Option/ Front thigh workout part 3 (Short) 6min

https://youtu.be/q91TMZ9BLpg

*선택사항/ 짧은 허벅지 운동 4탄 7min  /  1일차 
*Option/ Thigh workout part 4 (short) 7min

https://youtu.be/8UIorRMppzA

*선택사항/ 짧은 허벅지 운동 5탄 (앞벅지) 6min  / 13일차
Option/ Front thigh workout part 5 (Short) 6min

https://youtu.be/piuB4BB2Vuc

힙업운동 10분 이상

엉덩이 운동 1탄 16min  / 18일차
Booty workout part1 16min

https://youtu.be/i0N3EsK_NQ4

힙업운동 10분 이하

*선택사항/ 짧은 엉덩이운동 1탄 4min  / 4일차
*Option/ Hip workout part 1 (Short) 4min

https://youtu.be/JkzWe6qaCEA

*선택사항/ 짧은 엉덩이운동 2탄 7min  / 11일차
*Option/ Hip workout part 2 (Short) 7min

https://youtu.be/ggk4SClZOVY

그 외 운동

[선택사항] 와이드스쿼트 100개

https://youtu.be/PDFfaHW24yI

*선택사항/ 플랭크 운동모음 5min
Option/ Plank exercise 5min

https://youtu.be/iMCy5vPsRsM

스트레칭

독소제거 스트레칭 14분

https://youtu.be/ECu-P8IqgHU

*선택사항/ 하체 순환 스트레칭 11min
Option/ Leg Stretching  11min

https://youtu.be/-7eJxDrbBWg

*선택사항/ 붓기 제거 전신 스트레칭 13min
Option/ Stretching before exercise 13min

https://youtu.be/56uocr3w8UA

*선택사항/ 운동 전 스트레칭 6min
Option/ Stretching before exercise 6min

https://youtu.be/e-w6vE86CNs

*선택사항/ 근육통 예방 하체스트레칭 15min
*Option/ Leg stertching 1 15min

https://youtu.be/rjli5cujhwM

온 몸을 시원하게 풀어주는 전신스트레칭 11분

https://youtu.be/7yKJAbLjg28