ARMS - ユアシェイプ2012海外版用メモ

ARMS　12項目

名	時間	難易度	目安
100% (A)	2分	レベル1	12kcal
100% (B)	4分	レベル1	24kcal
100% (C)	5分	レベル2	34kcal
100% (D)	11分	レベル2
100% (E)	12分	レベル3	59kcal
SHAPE & BURN (A)	10分	レベル1	47kcal
SHAPE & BURN (B)	13分	レベル1
SHAPE & BURN (C)	18分	レベル2	92kcal
SHAPE & BURN (D)	22分	レベル2
SHAPE & BURN (E)	25分	レベル3
SHAPE & BURN (F)	29分	レベル3
EXTREME TRAINING	31分	レベル3

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100% (A) 2分 レベル1

Routine 1

Knee Push-Up x8

Slow Mountain Climb x8

Triceps Knee Push-Up x8

床

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100% (B) 4分 レベル1

Routine 1	Knee Push-Up x8	Slow Mountain Climb x8	Triceps Knee Push-Up x8	床
Routine 2	Knee Push-Up x8	Slow Mountain Climb x8	Triceps Knee Push-Up x8	R1リピート 床

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100% (C) 5分 レベル2

Routine 1	Push-Up x12	Fast Mountain Climb x12	Triceps Knee Push-Up x12	床
Routine 2	Push-Up x12	Fast Mountain Climb x12	Triceps Knee Push-Up x12	R1リピート 床

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100% (D) 11分 レベル2

Routine 1	Triceps Squat x4	Lunge Back & V Raise x4	Rotator Cuff Squat x8	ダンベル
Routine 2	Back Lunge & Press x8	Biceps Curl x8	Back Lunge & Press x8	ダンベル
Routine 3	Knee Push-Up x8	Fast Mountain Climb x8	Triceps Knee Push-Up x8	床
Routine 4	Triceps Squat x4	Lunge Back & V Raise x4	Rotator Cuff Squat x8	R1リピート ダンベル
Routine 5	Back Lunge & Press x8	Biceps Curl x8	Back Lunge & Press x8	R2リピート ダンベル

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100% (E) 12分 レベル3

Routine 1	Reverse-Fly Lunge x6	Triceps Skating x12	Reverse-Fly Lunge x6	ダンベル
Routine 2	Push-Up x8	Up & Down Plank x8	Triceps Push-Up x8	床
Routine 3	Bicep Combo Lunges x6	Dumbbell X x6	Bicep Combo Lunges x6	ダンベル
Routine 4	Push-Up x8	Up & Down Plank x8	Triceps Push-Up x8	R2リピート 床
Routine 5	Reverse-Fly Lunge x6	Triceps Skating x12	Reverse-Fly Lunge x6	R1リピート ダンベル

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SHAPE & BURN (A) 10分 レベル1

Routine 1	Combo Arms Switch x6	Double Knee-Up Punch x6	Lunge Hook x12
Routine 2	Bicep Combo Lunges x4	Triceps Squat x4	Bicep Combo Lunges x4	ダンベル
Routine 3	Combo Arms Switch x6	Double Knee-Up Punch x6	Lunge Hook x12	R1リピート
Routine 4	Bicep Combo Lunges x4	Triceps Squat x4	Bicep Combo Lunges x4	R2リピート ダンベル

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SHAPE & BURN (B) 13分 レベル1

Routine 1	Squat Punch x12	X Sumo Jack x12	Jab Knee-up x6
Routine 2	Curtsy Lunge Raise x4	Triceps Skating x8	Rotator Cuff Squat x8	ダンベル
Routine 3	Knee Push-Up x8	Up & Down Plank x8	Triceps Knee Push-Up x8	床
Routine 4	Squat Punch x12	X Sumo Jack x12	Jab Knee-up x6	R1リピート
Routine 5	Curtsy Lunge Raise x4	Triceps Skating x8	Rotator Cuff Squat x8	R2リピート ダンベル
Routine 6	Knee Push-Up x8	Up & Down Plank x8	Triceps Knee Push-Up x8	R3リピート 床

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SHAPE & BURN (C) 18分 レベル2

Routine 1	Flying Jog x16	Z-Step x8	Lunge Hook x16
Routine 2	Flying Jog x16	Z-Step x8	Lunge Hook x16	R1リピート
Routine 3	Biceps Curl x8	Triceps Squat x4	Lunge Back & V Raise x4	ダンベル
Routine 4	Knee Push-Up x8	Up & Down Plank x8	Triceps Knee Push-Up x8	床
Routine 5	Flying Jog x16	Z-Step x8	Lunge Hook x16	R1リピート
Routine 6	Flying Jog x16	Z-Step x8	Lunge Hook x16	R1リピート
Routine 7	Biceps Curl x8	Triceps Squat x4	Lunge Back & V Raise x4	R3リピート ダンベル
Routine 8	Knee Push-Up x8	Up & Down Plank x8	Triceps Knee Push-Up x8	R4リピート 床

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SHAPE & BURN (D) 22分 レベル2

Routine 1	Jab Knee-up x16	Jumping Jack Punch x8	Combo Arms Switch x8
Routine 2	Back Lunge & Press x12	Triceps Skating x12	Back Lunge & Press x12	ダンベル
Routine 3	Front Kick Punch x16	Knee-Up Punch x16	Lunge Hook x16
Routine 4	Knee Push-Up x12	Fast Mountain Climb x12	Triceps Knee Push-Up x12	床
Routine 5	Jab Knee-up x16	Jumping Jack Punch x8	Combo Arms Switch x8	R1リピート
Routine 6	Back Lunge & Press x12	Triceps Skating x12	Back Lunge & Press x12	R2リピート ダンベル
Routine 7	Front Kick Punch x16	Knee-Up Punch x16	Lunge Hook x16	R3リピート
Routine 8	Knee Push-Up x12	Fast Mountain Climb x12	Triceps Knee Push-Up x12	R4リピート 床

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SHAPE & BURN (E) 25分 レベル3

Routine 1	Flying Jog x24	Lunge Hook x24	Punch Side-Leap x24
Routine 2	Flying Jog x24	Lunge Hook x24	Punch Side-Leap x24	R1リピート
Routine 3	Biceps Curl x8	Rotator Cuff Squat x8	Dumbbell X x4	ダンベル
Routine 4	Push-Up x8	Up & Down Plank x8	Triceps Knee Push-Up x8	床
Routine 5	Lunge Back & V Raise x4	Triceps Squat x4	Triceps Knee Push-Up x8	床
Routine 6	Flying Jog x24	Lunge Hook x24	Punch Side-Leap x24	R1リピート
Routine 7	Flying Jog x24	Lunge Hook x24	Punch Side-Leap x24	R1リピート
Routine 8	Biceps Curl x8	Rotator Cuff Squat x8	Dumbbell X x4	R3リピート ダンベル
Routine 9	Push-Up x8	Up & Down Plank x8	Triceps Knee Push-Up x8	R4リピート 床
Routine 10	Lunge Back & V Raise x4	Triceps Squat x4	Triceps Knee Push-Up x8	R5リピート 床

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SHAPE & BURN (F) 29分 レベル3

Routine 1	Triple Run Punch x24	Combo Arms Switch x12	Lunge Hook x24
Routine 2	Triple Run Punch x24	Combo Arms Switch x12	Lunge Hook x24	R1リピート
Routine 3	Triceps Skating x12	Lunge Back & V Raise x6	Rotator Cuff Squat x12	ダンベル
Routine 4	Push-Up x12	Fast Mountain Climb x12	Triceps Knee Push-Up x12	床
Routine 5	Bicep Combo Lunges x6	Dumbbell X x6	Bicep Combo Lunges x6	ダンベル
Routine 6	Triple Run Punch x24	Combo Arms Switch x12	Lunge Hook x24	R1リピート
Routine 7	Triple Run Punch x24	Combo Arms Switch x12	Lunge Hook x24	R1リピート
Routine 8	Triceps Skating x12	Lunge Back & V Raise x6	Rotator Cuff Squat x12	R3リピート ダンベル
Routine 9	Push-Up x12	Fast Mountain Climb x12	Triceps Knee Push-Up x12	R4リピート 床
Routine 10	Bicep Combo Lunges x6	Dumbbell X x6	Bicep Combo Lunges x6	R5リピート ダンベル

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EXTREME TRAINING 31分 レベル3

Routine 1	Punch Side-Leap x24	Shuffle Cross-Punch x12	Combo Arms Switch x12
Routine 2	Punch Side-Leap x24	Shuffle Cross-Punch x12	Combo Arms Switch x12	R1リピート
Routine 3	Biceps Curl x16	Triceps Squat x8	Rotator Cuff Squat x16	ダンベル
Routine 4	Push-Up x12	Fast Mountain Climb x12	Triceps Push-Up x12	床
Routine 5	Bicep Combo Lunges x8	Dumbbell X x8	Bicep Combo Lunges x8	ダンベル
Routine 6	Punch Side-Leap x24	Shuffle Cross-Punch x12	Combo Arms Switch x12	R1リピート
Routine 7	Punch Side-Leap x24	Shuffle Cross-Punch x12	Combo Arms Switch x12	R1リピート
Routine 8	Biceps Curl x16	Triceps Squat x8	Rotator Cuff Squat x16	R3リピート ダンベル
Routine 9	Push-Up x12	Fast Mountain Climb x12	Triceps Push-Up x12	R4リピート 床
Routine 10	Bicep Combo Lunges x8	Dumbbell X x8	Bicep Combo Lunges x8	R5リピート ダンベル