파트너 워크아웃

1 시작하기
소개 6
레벨 평가 8
책 사용법 11
파트너 선택 12
필요한 도구들 14
해부학 16
기본 자세 18
준비운동 22
마무리운동 28
회복 32

2 저항운동

레벨 1
Squat & Resistance Band Sprint 36
Side Lunge & Twist 38
Superman Lats & Biceps Curls 40
Reverse Lunge & Triceps Extension 42
Weighted Plank & Dumbbell Row 44
Weighted Plank & Triceps Extension 46
Resistance Band Chest Press & Row 48
Squat, Reach & Pass 50
Stability Ball Sit-up & Pass 52
Sliding Chest Pass 54

레벨 2
Floating Plank & Shoulder Press 56
Bear Crawl & Static Row 58
Lateral Medicine Ball Throw 60
Unstable Push-up & Medicine Ball Roll 62
Wall Squat & Medicine Ball Sit-up 64
BOSU Squat & Resistance Band Row 66
Wall Squat & Overhead Dumbbell Shoulder Press 68
Leg Throws 70

레벨 3
Power Plank & Chest Press 72
BOSU Push-up & Shoulder Squat 74
Stability Ball Reverse Curl & Triceps Roll-out 76
Coordinated Stability Ball Hamstring Curls 78
Coordinated Stability Ball Lunges 80
Weighted Plank & Dumbbell Chest Press 82
Stability Ball Sit-up & Medicine Ball Pass 84

3 짝을 이루어 보조하는 운동
레벨 1
Back-to-Back Squats 88
Resisted Shoulder Press 90
Coordinated Lunges 92

레벨 2
Wall Squat & Dip 94
Wheelbarrow Walk 96
Wheelbarrow Squat & Push-up 98
Leg Press 100
Alternating Get-up 102
Modified Pull-up 106
Plank & Bent-Over Row 108
Plank & Bridge 110
Bridge Hold & Dip 112
V-Sit Adductor & Abductor 114

레벨 3
Assisted Pistol Squat 116
Wall Squat & Bulgarian Split Squat 118
Kneeling Hamstring Curls 120
Twisting Squat & BOSU Push-up 122
Sit-up to Square Pike 124
Handstand Shoulder Press 126
Elevated Push-up & Chest Press 128
Assisted Plyometric Bulgarian Split Squat 130
Double Bridge 132
Weighted Plank & Lateral Hops 134
Linked-Leg Push-ups 136
Fireman's Lift 138

4 안정성 운동
BOSU Reaction Taps 142
Double Dancer Pose 144
Standing Backbend 146
Hand-Supported Double Boat Pose 148
Chair Pose on Toes 150
Double Tree Pose 152
레벨 2
King of the BOSU 154
Pedalling BOSU V-Sit 156
Stability Ball Plank 158
Warrior III Leg Lifts 160
BOSU Arm Wrestling 162
Pushing Side Planks 164
Downward Dog Handstand Pike 166
Single-Leg Stability Ball Battle 168

레벨 3
Side Plank & Hip Adduction 170
Stacked Plank 172
Kneeling Balance & Pass 174
Stability Ball Balance & Jab 176
Flying Bird Pose 178
BOSU Ball Battle 180

5 프로그램 및 운동
레벨 1 프로그램 184
Short Circuits and Circ-HIIT 186
Strike a Balance and 4x4 Challenge 188
Twisted Tabata and Lower-Body Burner 190
Upper-Body Burner and Core Blitz 192
Cellular Excitation and Come on Strong 194
레벨 2 프로그램 196
The Countdown and Steady Cycle 198
Hang in the Balance and Power of 10 200
Perfect 10 and The Heart Racer 202
Hard Core and Butt Blaster 204
The Push & Pull and The Spider 206
레벨 3 프로그램 208
Next-Level HIIT, Sweat Social, and Balancing Act 210
Quick & Dirty and Guns & Buns Countdown 212
Chest & Abs, Toasted, and 45-Minute Pyramid 214
Tabata Master Class 216
The Crucible 218
색인 220
저자 소개 및 감사의 글 223
판권 224

Laura Williams