Nov 1, 2025: Legs and Flexibility, 53 mins. Yoga: 12:02 Pile Squat: 15 * 2 kg, 20, 20, 20, 20, 20, 20 reps Dumbbell Front Squat to Bench: 15 * 2 kg, 15, 15, 15, 15 reps Bridging: 15 * 2 kg, 25, 25, 25, 25, 25, 25 reps Seated One Leg Calf R…

Oct 27, 2025: Legs and Flexibility, 53 mins. Yoga: 12:01 Pile Squat: 15 * 2 kg, 20, 20, 20, 20, 20, 20 reps Bridging: 15 * 2 kg, 25, 25, 25, 25, 25, 25, 25, 25 reps Seated One Leg Calf Raise: 15 * 2 kg, L30-R30, L30-R30, L30-R30, L30-R30, …

Oct 22, 2025: Legs and Flexibility, 51 mins. Yoga: 12:02 Lying Hip Abduction: 15 kg, L25-R25, L25-R25, L25-R25, L25-R25, L25-R25, L25-R25, L25-R25, L25-R25, L25-R25 reps Bridging: 15 * 2 kg, 25, 25, 25, 25, 25, 25, 25, 25, 25 reps Seated O…

Oct 18, 2025: Legs and Flexibility, 59 mins. Yoga: 12:08 Pile Squat: 15 * 2 kg, 20, 20, 20, 20, 20, 20 reps Dumbbell Front Squat to Bench: 15 * 2 kg, 15, 15, 15, 15, 15, 15 reps Bridging: 15 * 2 kg, 25, 25, 25, 25, 25, 25 reps Calf Raise: …

Oct 12, 2025: Legs and Flexibility, 60 mins. Yoga: 12:12 Pile Squat: 15 * 2 kg, 20, 20, 20, 20, 20, 20 reps Dumbbell Front Squat to Bench: 15 * 2 kg, 15, 15, 15, 15, 15, 15 reps Bridging: 15 * 2 kg, 25, 25, 25, 25, 25, 25 reps Calf Raise: …

Oct 8, 2025: Flexibility and Shoulders and Legs, 61 mins. Yoga: 12:10 Lateral Raise: 10 * 2 kg, 20, 20, 20, 20, 20, 20 reps Seated Rear Raise: 10 * 2 kg, 20, 20, 20, 20, 20, 20 reps Cuban Press: 15 kg, 15, 15, 15, 15, 15, 15 reps Lying Hip…

Oct 6, 2025: Legs and Flexibility, 59 mins. Yoga: 12:02 Lying Hip Abduction: 15 kg, L25-R25, L25-R25, L25-R25, L25-R25, L25-R25, L25-R25, L25-R25, L25-R25, L25-R25, L25-R25 reps Calf Raise: 15 * 2 kg, 30, 30, 30, 30, 30, 30, 30, 30 reps Br…

Oct 2, 2025: Legs and Flexibility, 59 mins. Yoga: 12:03 Pile Squat: 15 * 2 kg, 20, 20, 20, 20, 20, 20 reps Dumbbell Front Squat to Bench: 15 * 2 kg, 15, 15, 15, 15 reps Bridging: 15 * 2 kg, 25, 25, 25, 25, 25, 25 reps Single Leg Deadlift: …

Sep 27, 2025: Legs and Flexibility, 59 mins. Yoga: 12:03 Lying Hip Abduction: 15 kg, L25-R25, L25-R25, L25-R25, L25-R25, L25-R25, L25-R25, L25-R25, L25-R25, L25-R25, L25-R25 reps Bridging: 15 * 2 kg, 25, 25, 25, 25, 25, 25, 25, 25, 25, 25 …

Sep 21, 2025: Legs and Flexibility, 57 mins. Yoga: 12:03 Pile Squat: 15 * 2 kg, 20, 20, 20, 20 reps Dumbbell Front Squat to Bench: 15 * 2 kg, 15, 15, 15, 15 reps Bridging: 15 * 2 kg, 25, 25, 25, 25, 25, 25, 25, 25 reps Single Leg Deadlift:…

Sep 16, 2025: Legs and Flexibility, 56 mins. Yoga: 12:03 Lying Hip Abduction: 15 kg, L25-R25, L25-R25, L25-R25, L25-R25, L25-R25, L25-R25, L25-R25, L25-R25, L25-R25, L25-R25 reps Bridging: 15 * 2 kg, 25, 25, 25, 25, 25, 25, 25, 25, 25, 25 …

Sep 7, 2025: Legs and Flexibility, 54 mins. Yoga: 12:03 Pile Squat: 15 * 2 kg, 20, 20, 20, 20 reps Dumbbell Front Squat to Bench: 15 * 2 kg, 15, 15, 15, 15 reps Bridging: 15 * 2 kg, 25, 25, 25, 25 reps Single Leg Deadlift: 15 * 2 kg, L20-R…

Sep 3, 2025: Legs and Flexibility, 51 mins. Yoga: 12:08 Pile Squat: 15 * 2 kg, 20, 20, 20, 20 reps Dumbbell Front Squat to Bench: 15 * 2 kg, 15, 15, 15, 15 reps Bridging: 15 * 2 kg, 25, 25, 25, 25 reps Single Leg Deadlift: 15 * 2 kg, L20-R…

Aug 30, 2025: Legs and Flexibility, 48 mins. Yoga: 12:07 Bridging: 15 * 2 kg, 25, 25, 25, 25, 25, 25, 25, 25 reps Lying Hip Abduction: 15 kg, L25-R25, L25-R25, L25-R25, L25-R25, L25-R25, L25-R25, L25-R25, L25-R25 reps Calf Raise: 15 * 2 kg…

Aug 26, 2025: Legs and Flexibility, 43 mins. Yoga: 12:03 Pile Squat: 15 * 2 kg, 20, 20, 20, 20 reps Bridging: 15 * 2 kg, 25, 25, 25, 25 reps Single Leg Deadlift: 15 * 2 kg, L20-R20, L20-R20, L20-R20, L20-R20 reps Calf Raise: 15 * 2 kg, 25,…

Aug 22, 2025: Legs and Flexibility, 43 mins. Yoga: 12:03 Pile Squat: 15 * 2 kg, 20, 20, 20, 20 reps Bridging: 15 * 2 kg, 25, 25, 25, 25 reps Single Leg Deadlift: 15 * 2 kg, L20-R20, L20-R20, L20-R20 reps Calf Raise: 15 * 2 kg, 25, 25, 25, …

Aug 19, 2025: Legs and Flexibility, 30 mins. Yoga: 12:04 Lying Hip Abduction: 15 kg, L20-R20, L20-R20, L20-R20, L20-R20, L20-R20, L20-R20, L20-R20, L20-R20, L20-R20, L20-R20 reps 夏バテあるいは夏風邪で体調がすぐれないため，軽めの筋トレに切…

Aug 13, 2025: Legs and Flexibility, 51 mins. Yoga: 12:06 Pile Squat: 15 * 2 kg, 20, 20, 20, 20 reps Dumbbell Front Squat: 15 * 2 kg, 15, 15, 15, 15 reps Bridging: 15 * 2 kg, 25, 25, 25, 25 reps Single Leg Deadlift: 15 * 2 kg, L20-R20, L20-…

Aug 6, 2025: Legs and Flexibility, 57 mins. Yoga: 12:03 Dumbbell Rear Lunges: 15 * 2 kg, 12, 12, 12, 12 reps Pile Squat: 15 * 2 kg, 20, 20, 20, 20 reps Dumbbell Front Squat: 15 * 2 kg, 15, 15, 15, 15 reps Bridging: 15 * 2 kg, 25, 25, 25, 2…

Aug 2, 2025: Legs and Flexibility, 60 mins. Yoga: 12:05 Dumbbell Rear Lunges: 15 * 2 kg, 12, 12, 12, 12 reps Pile Squat: 15 * 2 kg, 20, 20, 20, 20 reps Single Leg Deadlift: 15 * 2 kg, L20-R20, L20-R20, L20-R20, L20-R20 reps Calf Raise: 15 …

Jul 27, 2025: Legs and Flexibility, 58 mins. Yoga: 12:03 Dumbbell Rear Lunges: 15 * 2 kg, 12, 12, 12, 12 reps Pile Squat: 15 * 2 kg, 20, 20, 20, 20 reps Single Leg Deadlift: 15 * 2 kg, L20-R20, L20-R20, L20-R20, L20-R20 reps Calf Raise: 15…

Jul 21, 2025: Legs and Flexibility, 59 mins. Yoga: 12:03 Dumbbell Rear Lunges: 15 * 2 kg, 12, 12, 12, 12 reps Pile Squat: 15 * 2 kg, 20, 20, 20, 20 reps Single Leg Deadlift: 15 * 2 kg, L20-R20, L20-R20, L20-R20, L20-R20 reps Calf Raise: 15…

Jul 17, 2025: Legs and Flexibility, 57 mins. Yoga: 12:05 Dumbbell Rear Lunges: 15 * 2 kg, 12, 12, 12 reps Pile Squat: 15 * 2 kg, 20, 20, 20, 20 reps Single Leg Deadlift: 15 * 2 kg, L20-R20, L20-R20, L20-R20, L20-R20 reps Calf Raise: 15 * 2…

Jul 11, 2025: Legs and Flexibility, 51 mins. Yoga: 12:03 Pile Squat: 15 * 2 kg, 20, 20, 20, 20 reps Single Leg Deadlift: 15 * 2 kg, L20-R20, L20-R20, L20-R20, L20-R20 reps Calf Raise: 15 * 2 kg, 20, 20, 20, 20 reps Dumbbell Front Squat: 15…

Jul 6, 2025: Legs and Flexibility, 50 mins. Yoga: 12:04 Pile Squat: 15 * 2 kg, 20, 20, 20, 20, 20 reps Single Leg Deadlift: 15 * 2 kg, L20-R20, L20-R20, L20-R20, L20-R20 reps Calf Raise: 15 * 2 kg, 20, 20, 20, 20 reps Bridging: 15 * 2 kg, …

Jun 28, 2025: Legs and Flexibility, 43 mins. Yoga: 12:03 Dumbbell Rear Lunges: 7.5 * 2 kg, 15, 15, 15 reps Pile Squat: 7.5 * 2 kg, 20, 20, 20 reps Single Leg Deadlift: 15 kg, L20-R20, L20-R20 , L20-R20 reps Standing Calf Raise: 15 kg, 30, …

Jun 20, 2025: Legs and Flexibility, 57 mins. Yoga: 12:03 Dumbbell Rear Lunges: 15 * 2 kg, 12, 12, 12, 12 reps Pile Squat: 15 * 2 kg, 20, 20, 20, 20 reps Dumbbell Front Squat: 15 * 2 kg, 15, 15, 15, 15 reps Single Leg Deadlift: 15 * 2 kg, L…

Jun 15, 2025: Legs and Arms and Flexibility, 60 mins. Yoga: 12:39 Dumbbell Rear Lunges: 15 * 2 kg, 12, 12, 12, 12 reps Pile Squat: 15 * 2 kg, 20, 20, 20, 20 reps Single Leg Deadlift: 15 * 2 kg, L20, R20, L20, R20, L20, R20 reps Bridging: 1…

Jun 9, 2025: Legs and Arms and Flexibility, 59 mins. Yoga: 12:07 Dumbbell Rear Lunges: 15 * 2 kg, 12, 12, 12, 8 reps Pile Squat: 15 * 2 kg, 20, 20, 20, 20 reps Single Leg Deadlift: 15 * 2 kg, L20, R20, L20, R20, L20, R20 reps Bridging: 15 …

Jun 5, 2025: Legs and Arms and Flexibility, 62 mins. Yoga: 12:05 Dumbbell Rear Lunges: 15 * 2 kg, 12, 12, 12 reps Pile Squat: 15 * 2 kg, 20, 20, 20, 20 reps Single Leg Deadlift: 15 * 2 kg, L20, R20, L20, R20, L20, R20 reps Bridging: 15 * 2…