SPORTS PREPARATION - ユアシェイプ2012海外版用メモ

SPORTS PREPARATION　8項目

名	時間	難易度	アップデート前目安
BASIC PREPARATION	14分	レベル1	70kcal
POWER & STRENGTH	24分	レベル2	130kcal
CARDIO & ENDURANCE	19分	レベル2	130～160kcal
PRO TRAINING	38分	レベル3	---
BASIC PREPARATION	14分	レベル1	72kcal
POWER & STRENGTH	20分	レベル2	135kcal
CARDIO & ENDURANCE	20分	レベル2	160kcal
SPEED & AGILITY	38分	レベル3	---

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BASIC PREPARATION 14分 レベル1 70kcal

Routine 1	Punch Side-Leap x12	Slide Knee Cross x12	Jumping Jack Punch x12
Routine 2	Punch Side-Leap x12	Slide Knee Cross x12	Jumping Jack Punch x12	R1リピート
Routine 3	Bicep Combo Lunges x4	Dumbbell Sumo Squat x8	Bicep Combo Lunges x4	ダンベル
Routine 4	Plyo Leg Curl x6	Sumo Jump x12	Triple Run Punch x12
Routine 5	Plyo Leg Curl x6	Sumo Jump x12	Triple Run Punch x12	R4リピート
Routine 6	Bicep Combo Lunges x4	Dumbbell Sumo Squat x8	Bicep Combo Lunges x4	R3リピート ダンベル

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POWER & STRENGTH 24分 レベル2 70kcal

Routine 1	Reverse-Fly Lunge x6	Dumbbell Sumo Squat x12	Reverse-Fly Lunge x6	ダンベル
Routine 2	Lunge Back & V Raise x6	Rotator Cuff Squat x12	Push and Pull Lunge x12	ダンベル
Routine 3	Muscle Man Twist x6	Dumbbell X x6	Muscle Man Twist x6	ダンベル
Routine 4	Push-Up x12	Fast Mountain Climb x12	Triceps Knee Push-Up x12	床
Routine 5	Reverse-Fly Lunge x6	Dumbbell Sumo Squat x12	Reverse-Fly Lunge x6	R1リピート ダンベル
Routine 6	Lunge Back & V Raise x6	Rotator Cuff Squat x12	Push and Pull Lunge x12	R2リピート ダンベル
Routine 7	Muscle Man Twist x6	Dumbbell X x6	Muscle Man Twist x6	R3リピート ダンベル
Routine 8	Push-Up x12	Fast Mountain Climb x12	Triceps Knee Push-Up x12	R4リピート 床
Routine 9	Up & Down Plank x12	Fast Mountain Climb x12	Up & Down Plank x12	床

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CARDIO & ENDURANCE 19分 レベル2 70kcal

Routine 1	X-Jog x24	Sumo Side-To-Side x12	Triple Run Punch x24
Routine 2	Sprint Jump x24	Jumping Jack Punch x12	Sprint Jump x24
Routine 3	High Knees Run x24	Sumo Jump x24	Slide Jump x12
Routine 4	Power Jog x24	Power Skate x24	Sumo Knee Lift x12
Routine 5	Curtsy Lunge Press x4	Lateral Raise Rows x4	Balance Skating x4	ダンベル
Routine 6	Push-Up x8	Up & Down Plank x8	Fast Mountain Climb x8	床
Routine 7	Curtsy Lunge Press x4	Lateral Raise Rows x4	Balance Skating x4	R5リピート ダンベル

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PRO TRAINING 38分 レベル3 70kcal

Routine 1	Jumping Jack Punch x24	Punch Side Leap x24	Sumo Jump x24
Routine 2	Slide Jump x12	Sumo Side-To-Side x12	Plyo Lunge x24
Routine 3	Lunge Back & V Raise x16	Push and Pull Lunge x16	Lateral Raise Rows x8	ダンベル
Routine 4	Push-Up x16	Fast Mountain Climb x16	Triceps Push-Up x16	床
Routine 5	Jumping Jack Punch x12	Punch Side Leap x24	Sumo Jump x24
Routine 6	Slide Jump x12	Sumo Side-To-Side x12	Plyo Lunge x24	R2リピート
Routine 7	Muscle Man Twist x8	Push and Pull Lunge x16	Muscle Man Twist x8	ダンベル
Routine 8	Push-Up x16	Up & Down Plank x16	Triceps Push-Up x12	床
Routine 9	Jumping Jack Punch x12	Punch Side Leap x24	Sumo Jump x24	R5リピート
Routine 10	Slide Jump x12	Sumo Side-To-Side x12	Plyo Lunge x24	R2リピート
Routine 11	Bicep Combo Lunges x8	Triceps Skating x16	Bicep Combo Lunges x8	ダンベル
Routine 12	Push-Up x16	Fast Mountain Climb x16	Triceps Push-Up x16	R4リピート 床

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BASIC PREPARATION 14分 レベル1 70kcal

Routine 1	Power Jog x12	Dynamic Leg Curl x12	Knee-Up Punch x12
Routine 2	Power Jog x12	Dynamic Leg Curl x12	Knee-Up Punch x12	R1リピート
Routine 3	Dumbbell Step Squat x4	Curtsy Lunge Raise x4	Balance Skating x4	ダンベル
Routine 4	Jumping Jack Punch x6	Plyo Leg Curl x6	Jab Knee-up x6
Routine 5	Jumping Jack Punch x6	Plyo Leg Curl x6	Jab Knee-up x6	R4リピート
Routine 6	Dumbbell Step Squat x4	Curtsy Lunge Raise x4	Balance Skating x4	R3リピート ダンベル

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POWER & STRENGTH 20分 レベル2 70kcal

Routine 1	Tap Side Tap Back x12	Step Squat x6	Tap Side Tap Back x12
Routine 2	Muscle Man Twist x6	Dumbbell Sumo Squat x12	Muscle Man Twist x6	ダンベル
Routine 3	Curtsy Lunge Raise x6	Triceps Skating x12	Balance Skating x6	ダンベル
Routine 4	Fast Mountain Climb x24	Push-Up x12	Fast Mountain Climb x12	床
Routine 5	Tap Side Tap Back x12	Step Squat x6	Tap Side Tap Back x12	R1リピート
Routine 6	Muscle Man Twist x6	Dumbbell Sumo Squat x12	Muscle Man Twist x6	R2リピート ダンベル
Routine 7	Curtsy Lunge Raise x6	Triceps Skating x12	Balance Skating x6	R3リピート ダンベル
Routine 8	Fast Mountain Climb x24	Push-Up x12	Fast Mountain Climb x12	R4リピート 床
Routine 9	Basic Crunch x12	V-Knees to Chest x12	Roll Up & Down x6	床

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CARDIO & ENDURANCE 20分 レベル2 70kcal

Routine 1	Jumping Jack Punch x12	Triple Run Punch x12	Front Kick Punch x24
Routine 2	Slide Jump x12	High Knees Run x24	Plyo Leg Curl x24
Routine 3	Power Skate x24	Sumo Knee Lift x12	X-Jog x24
Routine 4	Sprint Jump x24	Sumo Jump x24	Sprint Jump x24
Routine 5	Muscle Man Twist x4	Dumbbell Squat x8	Muscle Man Twist x4	ダンベル
Routine 6	Single-Leg Squat x16	Sumo Squat x8	Single-Leg Squat x16	ダンベル
Routine 7	Push-Up x8	Up & Down Plank x8	Fast Mountain Climb x8	床

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SPEED & AGILITY 38分 レベル3 70kcal

Routine 1	Slide Knee Cross x24	Triple Run Punch x24	Plyo Leg Curl x12
Routine 2	Punch Side-Leap x24	Plyo Lunge x24	Sumo Jump x24
Routine 3	Dumbbell Squat x16	Balance Skating x8	Curtsy Lunge Raise x8	ダンベル
Routine 4	Push-Up x16	Up & Down Plank x16	Fast Mountain Climb x16	床
Routine 5	Slide Knee Cross x24	Triple Run Punch x24	Plyo Leg Curl x12	R1リピート
Routine 6	Punch Side-Leap x24	Plyo Lunge x24	Sumo Jump x24	R2リピート
Routine 7	Muscle Man Twist x8	Push and Pull Lunge x16	Muscle Man Twist x8	ダンベル
Routine 8	Push-Up x16	Up & Down Plank x16	Triceps Knee Push-Up x12	床
Routine 9	Slide Knee Cross x24	Triple Run Punch x24	Plyo Leg Curl x12	R1リピート
Routine 10	Punch Side-Leap x24	Plyo Lunge x24	Sumo Jump x24	R2リピート
Routine 11	Single-Leg Squat x16	Sumo Rising x16	Single-Leg Squat x16
Routine 12	Push-Up x16	Up & Down Plank x16	Fast Mountain Climb x16	R4リピート 床