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: 4 sets
Reps: 8~10 reps
Rest time: 1min

🤖 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

• With your legs wider than shoulder-width, hold a dumbbell with both hands and place it under your chin.
• Hold your upper body position and lower your hips back to the squat position.
• Push the ground with both of your feet and return to the starting position. (Try not to lose the balance of upper body otherwise change the weight)

Sets: 4 sets
Reps: 8~10 reps
Rest time: 1min

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

Start with a light weight dumbbell to get comfortable with the movement.

Stand with your feet shoulder-width apart and hold the dumbbell vertically against your chest.

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

Lower your body by bending at the knees and hips, as if sitting back into a chair.

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

Push through your heels to return to the starting position, squeezing your glutes at the top.

How To

• Stand with your upper body straight with your feet hip width apart and hold a dumbbell in each hand.
• 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: 4 sets
reps: 8~10 reps
Rest time: 1min

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

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

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

Take a step forward with one leg, keeping your knee directly above your ankle.

Lower your body by bending both knees until your back knee is just above the ground.

Push through your front heel to return to the starting position.

Alternate legs and repeat for the desired number of repetitions.

How To

• Stand in front of a dumbbell with your toes facing out and your legs wide apart.
• Grab a dumbbell with both hands while pushing your hips back until your thighs are parallel to the floor.
• While maintaining core pressure, straighten your legs by tightening your glutes.
• When the entire body, including the upper body, is stretched, complete the movement, and lower the dumbbells to the floor in the reverse order and return back to the starting position.

Sets: 4 sets
Reps: 8~10 reps
Rest Time: 1min

🤖 CHAT GPT 코치의 의견을 들어볼까요?

Start with your feet wider than shoulder-width apart and toes pointed slightly outward.

Hold a dumbbell in each hand with an overhand grip, palms facing your body.

Keep your back straight and engage your core as you lower the dumbbells towards the ground, bending at the hips and knees.

Push through your heels and squeeze your glutes to stand back up, keeping the dumbbells close to your body.

Exhale as you stand up and inhale as you lower the dumbbells back down.

Focus on maintaining proper form throughout the exercise and start with lighter weights until you feel comfortable with the movement.

How To

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

Sets: 4 sets
Reps: 8~10 reps
Rest time: 1min

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

Start with a light weight dumbbell to ensure proper form and prevent injury.

Stand with your feet shoulder-width apart and hold the dumbbell in front of your chest with both hands.

Take a big step to the side with your right foot, keeping your left foot planted and your back straight.

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

Push through your right heel to return to the starting position and repeat on the other side.

Keep your core engaged and maintain a slow and controlled movement 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: 4 sets
Reps: 8~10 reps
Rest Time: 1min

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

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.