ᐃᑲᔪᕐᓯᒐᓱᐊᕐᓂᑯᑦ ᐃᓗᓯᒋᔭᐅᔪᓂᒃ ᖃᓄᐃᖕᖏᓯᐊᖁᔨᓂᒃᑯᓗ ᐊᓂᕐᕋᒥ ᓂᕆᐅᓇᖕᖏᑐᒥᒃ ᐃᓕᓐᓂᐊᕖᑦ ᐅᒃᑯᐊᑕᐅᓯᒪᑎᓪᓗᒋᑦ, ᐱᓇᓱᑦᑎᖁᑎᕗᑦ ᐃᓕᓐᓂᐊᕈᑎᑦᓴᓂᒃ ᐊᑐᐃᓐᓇᐅᕈᕐᑏᖃᑦᑕᑐᑦ ᐃᑲᔪᕐᓯᒍᒪᑦᓱᑎᒃ ᑲᒪᑦᓯᐊᓂᒃᑯᑦ ᐃᓕᑦᓯᓂᒃ, ᑎᒥᒃᑯᑦ ᐃᓱᒪᒃᑯᓗ.
ᐃᒻᒥᓂᒃ ᐃᑉᐱᓂᐊᒋᔭᒥᓂᒃ ᑲᒪᐅᑎ
ᖃᓄᐃᑦᑐᒥ ᐃᑉᐱᓂᐊᕐᓃᑦ ᐱᓇᓱᐊᕋᑦᓴᐅᕗᖅ ᕿᑐᕐᖓᑎᓐᓂᒃ ᐃᑲᔪᕐᓯᓚᖓᑦᓱᓂ ᐃᓕᑦᓯᑎᑦᓯᓂᒃᑯᑦ ᐱᔪᓐᓇᐅᑎᑖᕐᑎᓯᓂᒃᑯᓗ ᐃᒻᒥᓂᒃ ᐃᑉᐱᓂᐊᒋᔭᒥᓂᒃ ᓇᓗᓀᕐᓯᒐᓱᐊᕐᓗᓂ. ᐃᒻᒥᓂᒃ ᐃᑉᐱᓂᐊᕐᓂᒥᓂᒃ ᑲᒪᐅᑎ ᐱᐅᔫᕗᖅ ᑲᒪᐅᑎᐅᑦᓱᓂ ᑎᒥᐅᓪᓗ ᐃᑉᐱᓂᐊᕐᓂᐅᓗ ᐱᐅᓯᖏᓐᓂᒃ ᓇᓗᓀᕐᓯᐅᑎᐅᑦᓱᓂ.
ᓄᓇᓕᐅᑉ ᑕᕐᕋᓕᔮᖁᑎᖏᑦ ᓀᑦᑐᐃᑦ
ᖃᓂᑦᑕᕇᓕᐅᒥᓂᕐᒥᒃ ᐃᑉᐱᓂᐊᖁᓪᓗᑕ ᐊᓂᕐᕋᒦᒋᐊᖃᕐᓂᑎᓐᓂ ᐊᑑᑎᑎᓪᓗᑕ, ᑕᕐᕋᓕᔮᓂᒃ ᓀᑦᑐᓂᒃ ᓄᓇᕕᒻᒥᐅᓄᑦ ᐊᑐᐃᓐᓇᐅᑎᑦᓯᕗᒍᑦ!
ᓂᒪᓐᓂᑯᑦ ᓱᖃᑦᓯᐅᑏᑦ ᑕᕐᕋᓕᔮᑦ ᓀᑦᑐᐃᑦ
ᕚᓕᐹᕐᑏᑦ ᓄᓇᕕᒻᒥ ᓀᑦᑐᖑᐊᓂᒃ ᑕᕐᕋᓕᔮᓕᐅᕐᑐᕕᓃᑦ ᐊᒥᓱᓂᒃ ᓂᒪᓐᓂᑯᑦ ᓱᖃᑎᑦᓯᐅᑎᑦᓴᓂᒃ ᐊᓂᕐᕋᒥ ᐊᑑᑎᔭᐅᒍᓐᓇᑐᓂᒃ ᐅᓪᓗᑕᒫᑦ. ᐆᑦᑐᕋᑦᓴᓂᐊᕐᓗᒋᑦ ᐊᓕᐊᓱᐊᓐᓇᑐᐃᑦ ᐊᕐᓱᕈᕐᓇᕋᑎᒃ ᓂᒪᓐᓂᑯᑦ ᓱᖃᑦᓯᐅᑎᑦᓭᑦ ᐃᓚᒌᓪᓗᓯ ᓲᖑᔫᖁᓪᓗᓯ ᐃᓗᓯᕐᓱᓯᐊᖁᓪᓗᓯᓪᓗ. ᓱᖃᑦᓯᐅᑏᑦ ᓄᑖᑦ ᓄᐃᑕᐅᖃᑦᑕᓚᖓᔪᑦ ᐅᓪᓗᐃᑦ ᐊᒥᓲᖕᖏᑐᐃᑦ ᓈᑉᐸᑕ ᓂᒪᓕᐅᒥᔮᖃᑦᑕᖁᓪᓗᓯ.
ᐅᓪᓗᒃ 1
- Push-ups ᐅᕝᕙᓘᓐᓃᑦ ᓰᕐᖁᒥᓄᑦ Push-ups: 10-ᕕᓪᓗᒍ
- Mountain Climbers: 20-ᕕᓪᓗᒍ
- Sit-ups: 20-ᕕᓪᓗᒍ
- Squats ᐅᖁᒣᓗᑕᒥᒃ ᑎᒍᒥᐊᕐᓗᓂ: 10-ᕕᓪᓗᒍ
- 3-ᕕᓪᓗᒍ ᑌᒫᑦᓭᓇᖅ, ᑕᙯᕐᓯᑫᓐᓇᖃᑦᑕᓗᑎᑦ ᐱᒋᐊᓚᐅᕐᓇᒃ.
ᐅᓪᓗᒃ 2
- Block Touches (calf jumps): 100-ᕕᓪᓗᒍ
- Full Block Jumps: 10-ᕕᓪᓗᒍ
- ᐊᑕᐅᓯᕕᑐᐃᓐᓇᓗᒍ.
ᐅᓪᓗᒃ 3
- Plank (High Plank, Low Plank ᐅᕝᕙᓘᓐᓃᑦ ᓰᕐᖁᕕᐊᓪᓗᖓᓗᑎᑦ): 1-ᒥᒃ ᑕᕐᓵᐱᒻᒥᒃ
- Side Plank: 30-ᓂᒃ ᑎᑦᑖᐱᓐᓂᒃ ᐊᑐᓂ
- Bicycle Kicks: 15-ᕕᓪᓗᒍ ᓴᓂᒧᑦ ᐊᑐᓂ
- Toe Touches: 15-ᕕᓪᓗᒍ
- Leg Kicks: 30-ᕕᓪᓗᒍ
- Russian Twists: 20-ᕕᓪᓗᒍ
- 3-ᕕᓪᓗᒍ ᑌᒫᑦᓭᓇᖅ, ᑕᙯᕐᓯᑫᓐᓇᖃᑦᑕᓗᑎᑦ ᐱᒋᐊᓚᐅᕐᓇᒃ.
ᐅᓪᓗᒃ 4
- Jumping Jacks: 50-ᕕᓪᓗᒍ
- Burpees: 10-ᕕᓪᓗᒍ
- Alternating Split Squat Jumps: 20-ᕕᓪᓗᒍ
- Mountain Climbers: 50-ᕕᓪᓗᒍ
- 3-ᕕᓪᓗᒍ ᑌᒫᑦᓭᓇᖅ, ᑕᙯᕐᓯᑫᓐᓇᖃᑦᑕᓗᑎᑦ ᐱᒋᐊᓚᐅᕐᓇᒃ.
ᐅᓪᓗᒃ 5
- ᐱᓱᓪᓗᑎᑦ, ᐊᕐᐸᖏᓪᓗᑎᑦ ᐅᕝᕙᓘᓐᓃᑦ ᓱᓇᑐᐃᓐᓇᒥᒃ ᓯᓚᒥ ᓱᖃᑦᓯᐅᑎᒥᒃ ᐊᑑᑎᓗᑎᑦ.
ᐅᓪᓗᒃ 6
- Alternating Bicep Curls: 10-ᕕᓪᓗᒍ ᑕᓖᒃᑭᒃ ᐊᑐᓂ
- Push-ups: 10-ᕕᓪᓗᒍ
- Alternating Shoulder Press: 10-ᕕᓪᓗᒍ ᑕᓖᒃᑭᒃ ᐊᑐᓂ
- Push-ups: 10-ᕕᓪᓗᒍ
- Small Arm Circles: 10-ᕕᓪᓗᒍ ᑫᕕᑦᑎᓗᒍ ᐊᒻᒪᓗ 10-ᕕᓪᓗᒍ ᐅᑎᒧᑦ
- Push-ups: 10-ᕕᓪᓗᒍ
- Shoulder Abductions: 10-ᕕᓪᓗᒍ
- Push-ups: 10-ᕕᓪᓗᒍ
- 2-ᕕᓪᓗᒍ ᑌᒫᑦᓭᓇᖅ, ᑕᙯᕐᓯᑯᑖᓪᓗᑎᑦ ᐱᒋᐊᓚᐅᕐᓇᒃ.