How To

• Spread your legs shoulder-width apart and hold a dumbbell in both hands.
• Sit down while pulling your hips back and keep the tension 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 your feet shoulder-width apart and hold a dumbbell in each hand.

Keep your chest up and your core engaged throughout the exercise.

Lower your body by bending your knees and pushing your hips back, as if you’re sitting back into a chair.

Make sure your knees stay in line with your toes and don’t go past your toes.

Go as low as you can while maintaining proper form and then push through your heels to stand back up.

Exhale as you stand up and squeeze your glutes at the top of the movement.

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

• 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

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

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

• Lie face down on a bench and hold a dumbbell with both feet.
• With your ankles straight, bend your knees and raise the dumbbells.
• Slowly lower the dumbbells while maintaining a feeling of tension in your lower back, hips, and hamstrings.

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

🤖 CHAT GPT 코치의 의견을 들어볼까요?

Start by lying face down on a flat bench with your legs extended and a dumbbell placed between your feet.

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

Bend your knees and curl your legs towards your glutes, squeezing your hamstrings at the top of the movement.

Lower your legs back down slowly and with control, keeping tension in your hamstrings.

Focus on using your hamstrings to perform the movement, rather than relying on momentum or other muscles.

Start with a lighter weight and gradually increase the weight as you become more comfortable and confident with the exercise.

How To

• Stand with your feet hip-width apart and make sure your upper body is straight.
• Step one leg out to the side and sit with your buttocks pushed back.
• Bring one leg to the center of the body and do the same with the other leg.

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

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

Start with your feet shoulder-width apart and your hands on your hips.

Take a big step to the side with your right foot, keeping your left foot planted and your toes pointing forward.

Lower your body down by bending your right knee and pushing your hips back, keeping your left leg straight.

Keep your chest up and your core engaged throughout the movement.

Push through your right foot to return to the starting position, then repeat on the other side.

Perform 10-12 reps on each side for a complete set.

How To

• With your feet hip-width apart, hold a dumbbell in both hands and stand upright.
• Lower your body by pushing your hips back while maintaining the pressure of your core, so your lower back does not bend. At this time, move slowly while maintaining tension in the hips and back of the thighs.
• Bend as far as you can while your lower back can keep the same angle.
• By contracting your relaxed hips, straighten your body and return 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 with a light weight dumbbell to focus on form and technique.

Stand with your feet shoulder-width apart and hold the dumbbells in front of your thighs with an overhand grip.

Keep your back straight and engage your core as you hinge at the hips, pushing your glutes back and lowering the dumbbells towards the ground.

Keep a slight bend in your knees and maintain a neutral spine throughout the movement.

As you lower the dumbbells, feel the stretch in your hamstrings and glutes.

Push through your heels and squeeze your glutes to return to the starting position.