2001 ̽ڸ, 30 Ʃ
20 ǥ
ȿ̰ λ ϴ Ʈ Ʈ̴
[ コ ] ̽ڸ 1 ƽþ ǥ ڰ 20 Ⱓ ؿ غ Ͽ ִ λ ϰ ִ Ʈ Ʈ̴ ҰѴ. ǰ ؼ ̷ϰԵ ߸ǰų ɰ λ ϰų ǰ طο 찡 ̴. å ʺڴ Ⱓ ؿ ο ʿ ־ λ ǰ ϴ. å , , , , , ü غε Ұ ϰ, Ʈ Ʈ ص ̴ غ Ѵ. غ ṵ̈ ȿ Ʈ Ʈ̴ ҰѴ. پ ǻ Ͽ ִȭϰ λ ּȭϴ ش. å Ұ ȰϿ ʺں ڱ Ȱ ִ α Ѵ.
ǥ 1997 ƽþ Ǵȸ 1, 1999 躸 Ǵȸ 3, 2001 ̽ڸ , 2005 ̽;ƽþ 1, 2004/2006 ü ݸ, 2006 ƽþȰ ǥ, 2011 Ŭĺȸ 1, 2011 Ѻȸ ֿ, 2013 ü 鸶 20 μ ȭ Ҵ. ó ڻ ϰ, ϸ鼭 ȿ̰ λ ִ ü Ʈ̴ θ Ұϰ ִ. 30 α Ʃ ä < コ > ϰ ְ, Ϲ 缺 ִ.
PROLOGUE
CHAPTER 01 Ʈ Ʈ̴̶ ΰ?
CHAPTER 02 Ʈ Ʈ̴, ؾ ϴ°?
CHAPTER 03 װ ñϴ, Q&A
CHAPTER 04
ŷ λ
WORKOUT #01 Ŭ ġ
WORKOUT #02 ÷ ġ
WORKOUT #03 Ŭ
WORKOUT #04 üƮ
WORKOUT #05 ö
WORKOUT #06 ̺ ũν
WORKOUT #07
WORKOUT #08 Ǯ
CHAPTER 05
WORKOUT #01 Ǯٿ
WORKOUT #02 Ǯ
WORKOUT #03 Ƽ ο
WORKOUT #04 Ǯٿ
WORKOUT #05 Ʈ ٺ ο
WORKOUT #06 T ο
WORKOUT #07 ο
WORKOUT #08 帮Ʈ
WORKOUT #09 ҵ鷹 ο
WORKOUT #10 ٺ
WORKOUT #11
CHAPTER 06
λ
WORKOUT #01 ε
WORKOUT #02 Ʈ (и )
WORKOUT #03
WORKOUT #04 ̵ ͷ
WORKOUT #05 ̽Ǯ
WORKOUT #06 ö
WORKOUT #07 ͷ
WORKOUT #08 Ʈ
WORKOUT #09 Ʈ
WORKOUT #10 Ʈ ο
CHAPTER 07
̵α
WORKOUT #01 ĵ ٺ
WORKOUT #02 ó
WORKOUT #03 ͳƮ
WORKOUT #04 ظ
WORKOUT #05 ̺
α
WORKOUT #01 ̺ Ǫ ٿ
WORKOUT #02 Ʈ̼ ͽټ
WORKOUT #03 ĵ Ʈ̼ ͽټ
WORKOUT #04 ͽټ
CHAPTER 08
߿
WORKOUT #01 ũġ
WORKOUT #02 Ŭ ġ ˾
WORKOUT #03 ġ
WORKOUT #04
WORKOUT #05
CHAPTER 09 ü
ü
װ λ
WORKOUT #01 ٺ Ʈ
WORKOUT #02
WORKOUT #03 Ʈ
WORKOUT #04 ͽټ
WORKOUT #05
WORKOUT #06 ٺ
WORKOUT #07 ī
CHAPTER 10 õϴ ְ α
PROGRAM #01 Թڿ ƾ( 4 α)
PROGRAM #02 ʺڿ ƾ 12(2 4 α)
PROGRAM #03 ʺڿ ƾ 34(2 4 α)
PROGRAM #04 3 8 α
PROGRAM #05 4 10 α
PROGRAM #06 5 8 α