How To

• Spread your legs shoulder-width apart and put a barbell over your shoulders behind your neck.
• Sit down while pulling your hips back and keep the tense on your core(abs) to prevent your upper body from leaning forward.
• Maintaining the upper body posture, push the ground with the feet and get up to return to the 1st position.

Sets: 3 sets
Reps: 8~10 reps
Rest time: 1min 30sec

🤖 Let’s see what the CHAT GPT coach has to say!

Start with a light weight and focus on proper form and technique.

Keep your feet shoulder-width apart and toes slightly pointed outwards.

Engage your core and keep your back straight throughout the movement.

Lower your body by bending at the knees and hips, keeping your weight on your heels.

Go as low as you can while maintaining proper form, aiming for your thighs to be parallel to the ground.

Push through your heels to stand back up, squeezing your glutes at the top.

How To

• Stand with your legs shoulder-width apart and your hands straight up above your head.
• Push up the shoulder blades and fully extend the elbows to secure the barbell.
• Lower your hips to squat. Be careful not to tilt your upper body and bend your arms.
• Use the strength of your glutes and lower body to return to the position in step 2.

Sets: 3 sets
Reps: 8~10 reps
Rest time: 1min 30sec

🤖 Let’s see what the CHAT GPT coach has to say!

Start with a shoulder-width stance and hold your arms straight overhead.

Keep your core engaged and maintain a neutral spine throughout the movement.

Initiate the squat by pushing your hips back and bending your knees, keeping your weight on your heels.

Lower down until your thighs are parallel to the ground, or as low as you can comfortably go.

Push through your heels to stand back up, keeping your arms overhead and maintaining good form.

Focus on breathing deeply and exhaling as you stand up from the squat.

How To

• Stand up straight with your heels lifted in a place where there is a step difference, such as a staircase.
• Use the power of your calves to lift your whole body up.
• While maintaining the stimulation of your calves, slowly lower your body back to the starting position.

sets: 3 sets
reps: 8~10 reps
Rest time: 1min 30sec

🤖 Let’s see what the CHAT GPT coach has to say!

Start by standing with your feet shoulder-width apart and your toes pointing forward.

Raise your heels off the ground as high as you can, using only the balls of your feet.

Hold the raised position for a second, then slowly lower your heels back down to the starting position.

Keep your core engaged and maintain a straight posture throughout the exercise.

Focus on squeezing your calf muscles at the top of the movement for maximum contraction.

Start with a comfortable number of repetitions and gradually increase as you get stronger.

How To

• Stand with your upper body straight and with your feet hip width apart.
• Place a foot forward and bend your knees until they reach a 90 degree angle by lowering your bottom.
• During the movement, maintain your upper body and back straight.
• With the weight placed on your front foot heel, push to return to the starting position.

Sets: 3 sets
Reps: 8~10 reps
Rest Time: 1min 30sec

🤖 CHAT GPT 코치의 의견을 들어볼까요?

Start with your feet hip-width apart.

Take a big step forward with your right foot, keeping your chest up and shoulders back.

Bend both knees to lower your body down towards the ground, making sure your right knee is directly above your ankle.

Push through your right heel to stand back up, bringing your right foot back to the starting position.

Repeat the movement on the other side, stepping forward with your left foot.

Keep your core engaged and maintain a straight back throughout the exercise.

How To

• Stand straight in front of the bench or any structure you can step on.
• Keeping your eyes in front, and one step on the bench and apply strength to the raised foot to stand on the bench.
• Stand straight on the bench.
• Lower one foot down to the floor and the other as well to get back to starting position.

Sets: 3 sets
Reps: 8~10 reps
Rest time: 1min 30sec

🤖 Let’s see what the CHAT GPT coach has to say!

Start with a low step height and gradually increase as you get more comfortable.

Keep your core engaged and maintain a straight posture throughout the exercise.

Place your entire foot on the step and push through your heel to engage your glutes and hamstrings.

Use your arms for balance by swinging them naturally or keeping them at your sides.

Start with a slow and controlled movement, focusing on proper form rather than speed.

Remember to breathe throughout the exercise, inhaling as you step up and exhaling as you step down.

How To

• With your upper back against the bench, fix both of your feet to the ground.
• Push your lower body upwards with energy from your hip.
• Try to squeeze your hip muscle to gain strength.
• Slowly lower your hip and relax your hip muscles.

Sets: 3 sets
Reps: 8~10 reps
Rest Time: 1min 30sec

🤖 Let’s see what the CHAT GPT coach has to say!

Start by sitting on the ground with your back against a bench or step, knees bent, and feet flat on the floor.

Place a barbell or weight plate across your hips, holding it in place with your hands.

Engage your core and squeeze your glutes as you lift your hips off the ground, pushing through your heels.

Pause at the top of the movement, making sure to keep your back straight and your knees in line with your toes.

Slowly lower your hips back down to the starting position, maintaining control throughout the movement.

Repeat for the desired number of repetitions, focusing on maintaining proper form and engaging your glutes throughout.