ABS - ユアシェイプ2012海外版用メモ

ABS　13項目

名	時間	難易度
100% (A)	2分	レベル1
100% (B)	2分	レベル1
100% (C)	4分	レベル2
100% (D)	6分	レベル2
100% (E)	14分	レベル3
SHAPE & BURN (A)	4分	レベル1
SHAPE & BURN (B)	9分	レベル1
SHAPE & BURN (C)	11分	レベル2
SHAPE & BURN (D)	20分	レベル2
SHAPE & BURN (E)	20分	レベル3
SHAPE & BURN (F)	28分	レベル3
SHAPE & BURN (G)	28分	レベル3
EXTREME TRAINING	30分	レベル3

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100% (A) 2分 レベル1 9kcal

Routine 1

Basic Crunch x8

Supported Leg Stretch x8

Pulse Crunch x8

床

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100% (B) 2分 レベル1 14kcal

Routine 1

Slow Mountain Climb x8

Up & Down Plank x8

Fast Mountain Climb x8

床

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100% (C) 4分 レベル2 21kcal

Routine 1	Supported Leg Stretch x8	Roll Up & Down x4	Pulse Crunch x8	床
Routine 2	Up & Down Plank x8	Slow Mountain Climb x8	Fast Mountain Climb x8	床

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100% (D) 6分 レベル2 33kcal

Routine 1	Supported Leg Stretch x8	Basic Crunch x8	Roll Up & Down x4	床
Routine 2	Basic Crunch x8	V-Knees to Chest x8	Double Leg Stretch x8	床
Routine 3	Fast Mountain Climb x8	Up & Down Plank x8	Fast Mountain Climb x8	床

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100% (E) 14分 レベル3

Routine 1	Double Leg Stretch x12	Roll Up & Down x6	Supported Leg Stretch x12	床
Routine 2	Basic Crunch x12	V-Knees to Chest x12	Pulse Crunch x12	床
Routine 3	Up & Down Plank x12	Fast Mountain Climb x12	Slow Mountain Climb x12	床
Routine 4	Basic Crunch x12	Supported Leg Stretch x12	Roll Up & Down x6	床
Routine 5	Up & Down Plank x12	Slow Mountain Climb x12	Fast Mountain Climb x12	床

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SHAPE & BURN (A) 4分 レベル1

Routine 1	Knee Front x12	Leg Curl x12	Squat Punch x12
Routine 2	Basic Crunch x8	Supported Leg Stretch x8	Roll Up & Down x4	床

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SHAPE & BURN (B) 9分 レベル1

Routine 1	Knee-Up Cross x12	Low Leg Curl x12	Squat Punch x12
Routine 2	Basic Crunch x8	Supported Leg Stretch x8	Pulse Crunch x8	床
Routine 3	Knee-Up Cross x12	Low Leg Curl x12	Squat Punch x12	R1リピート
Routine 4	Basic Crunch x8	Supported Leg Stretch x8	Pulse Crunch x8	R2リピート 床

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SHAPE & BURN (C) 11分 レベル2

Routine 1	Sprint Knee-Up x12	Knee-Up Punch x12	Sprint Knee-Up x12
Routine 2	Supported Leg Stretch x8	Basic Crunch x8	Roll Up & Down x4	床
Routine 3	Up & Down Plank x8	Slow Mountain Climb x8	Fast Mountain Climb x8	床
Routine 4	Sprint Knee-Up x12	Knee-Up Punch x12	Sprint Knee-Up x12	R1リピート
Routine 5	Supported Leg Stretch x8	Basic Crunch x8	Roll Up & Down x4	R2リピート 床

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SHAPE & BURN (D) 20分 レベル2

Routine 1	Knee Side x16	Knee Side x16	Jab Knee-up x8
Routine 2	Knee Side x16	Knee Side x16	Jab Knee-up x8	R1リピート
Routine 3	Roll Up & Down x4	Basic Crunch x8	Pulse Crunch x8	床
Routine 4	Roll Up & Down x4	Basic Crunch x8	Pulse Crunch x8	R3リピート 床
Routine 5	Knee Side x16	Knee Side x16	Jab Knee-up x8	R1リピート
Routine 6	Knee Side x16	Knee Side x16	Jab Knee-up x8	R1リピート
Routine 7	Roll Up & Down x4	Basic Crunch x8	Pulse Crunch x8	R3リピート 床
Routine 8	Roll Up & Down x4	Basic Crunch x8	Pulse Crunch x8	R3リピート 床

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SHAPE & BURN (E) 20分 レベル3

Routine 1	Knee-Up Cross x16	Front Kick Punch x16	Pendulum x16
Routine 2	Basic Crunch x12	V-Knees to Chest x12	Double Leg Stretch x12	床
Routine 3	Knee-Up Cross x16	Front Kick Punch x16	Pendulum x16	R1リピート
Routine 4	Fast Mountain Climb x12	Up & Down Plank x12	Slow Mountain Climb x12	床
Routine 5	Knee-Up Cross x16	Front Kick Punch x16	Pendulum x16	R1リピート
Routine 6	Basic Crunch x12	V-Knees to Chest x12	Double Leg Stretch x12	R2リピート 床
Routine 7	Knee-Up Cross x16	Front Kick Punch x16	Pendulum x16	R1リピート
Routine 8	Fast Mountain Climb x12	Up & Down Plank x12	Slow Mountain Climb x12	R4リピート 床

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SHAPE & BURN (F) 28分 レベル3

Routine 1	X-Jog x24	Oblique Swing x24	Oblique Swing x24
Routine 2	X-Jog x24	Oblique Swing x24	Oblique Swing x24	R1リピート
Routine 3	Roll Up & Down x4	Pulse Crunch x8	V-Knees to Chest x8	床
Routine 4	Fast Mountain Climb x8	Up & Down Plank x16	Slow Mountain Climb x8	床
Routine 5	Roll Up & Down x4	Pulse Crunch x8	V-Knees to Chest x8	R3リピート 床
Routine 6	X-Jog x24	Oblique Swing x24	Oblique Swing x24	R1リピート
Routine 7	X-Jog x24	Oblique Swing x24	Oblique Swing x24	R1リピート
Routine 8	Roll Up & Down x4	Pulse Crunch x8	V-Knees to Chest x8	R3リピート 床
Routine 9	Fast Mountain Climb x8	Up & Down Plank x16	Slow Mountain Climb x8	R4リピート 床
Routine 10	Roll Up & Down x4	Pulse Crunch x8	V-Knees to Chest x8	R3リピート 床

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SHAPE & BURN (G) 28分 レベル3

Routine 1	Flying Jog x24	Punch Side-Leap x24	Slide Knee Cross x24
Routine 2	Flying Jog x24	Punch Side-Leap x24	Slide Knee Cross x24	R1リピート
Routine 3	V-Knees to Chest x12	Basic Crunch x12	Supported Leg Stretch x12	床
Routine 4	Slow Mountain Climb x12	Up & Down Plank x12	Fast Mountain Climb x8	床
Routine 5	V-Knees to Chest x12	Pulse Crunch x8	Supported Leg Stretch x12	床
Routine 6	Flying Jog x24	Punch Side-Leap x24	Slide Knee Cross x24	R1リピート
Routine 7	Flying Jog x24	Punch Side-Leap x24	Slide Knee Cross x24	R1リピート
Routine 8	V-Knees to Chest x12	Basic Crunch x12	Supported Leg Stretch x12	R3リピート 床
Routine 9	Slow Mountain Climb x12	Up & Down Plank x12	Fast Mountain Climb x8	R4リピート 床
Routine 10	V-Knees to Chest x12	Pulse Crunch x8	Supported Leg Stretch x12	R5リピート 床

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EXTREME TRAINING 30分 レベル3

Routine 1	Power Jog x24	Sumo Jump x24	High Knees Run x24
Routine 2	Power Jog x24	Sumo Jump x24	High Knees Run x24	R1リピート
Routine 3	Dumbbell Chop x16	Core Rotation x8	Dumbbell Chop x16	ダンベル
Routine 4	Basic Crunch x12	Double Leg Stretch x12	Roll Up & Down x6	床
Routine 5	Fast Mountain Climb x12	Up & Down Plank x12	Slow Mountain Climb x12	床
Routine 6	Power Jog x24	Sumo Jump x24	High Knees Run x24	R1リピート
Routine 7	Power Jog x24	Sumo Jump x24	High Knees Run x24	R1リピート
Routine 8	Dumbbell Chop x16	Core Rotation x8	Dumbbell Chop x16	R3リピート ダンベル
Routine 9	Basic Crunch x12	Double Leg Stretch x12	Roll Up & Down x6	R4リピート 床
Routine 10	Fast Mountain Climb x12	Up & Down Plank x12	Slow Mountain Climb x12	R5リピート 床