<h1 id="home-training-routine">Home Training Routine<a aria-hidden="true" class="anchor-heading icon-link" href="#home-training-routine"></a></h1>
<h1 id="홈트레이닝-루틴-2026-10-25-기준">홈트레이닝 루틴 (2026-10-25 기준)<a aria-hidden="true" class="anchor-heading icon-link" href="#홈트레이닝-루틴-2026-10-25-기준"></a></h1>
<p>장비: 고무 밴드, 케틀벨 12kg, 아령 4kg, 철봉, 딥 바</p>
<hr>
<h2 id="1-기준-루틴">1. 기준 루틴<a aria-hidden="true" class="anchor-heading icon-link" href="#1-기준-루틴"></a></h2>
<p>2세트. 동작 사이 휴식 30초 내외.</p>
<div class="table-responsive">








































<table><thead><tr><th>순서</th><th>운동</th><th>1세트</th><th>2세트</th></tr></thead><tbody><tr><td>1</td><td>밴드 몬스터 사이드 워크</td><td>20씩</td><td>20씩</td></tr><tr><td>2</td><td>밴드 12kg 고블릿 스쿼트</td><td>10</td><td>10</td></tr><tr><td>3</td><td>한 다리 힙 브릿지 <em>(양다리 40회에서 변경)</em></td><td>한쪽 10~12</td><td>한쪽 10~12</td></tr><tr><td>4</td><td>스태거드 서포티드 12kg 원암 로우</td><td>8씩</td><td>8씩</td></tr><tr><td>5</td><td>플랭크 / 사이드 플랭크</td><td>플랭크 60초</td><td>사이드 플랭크 30초씩</td></tr></tbody></table></div>
<hr>
<h2 id="2-회복용-가벼운-루틴-기준-루틴-다음-날">2. 회복용 가벼운 루틴 (기준 루틴 다음 날)<a aria-hidden="true" class="anchor-heading icon-link" href="#2-회복용-가벼운-루틴-기준-루틴-다음-날"></a></h2>
<p>1세트. 끝나고 "개운한 정도"면 적당, 더 뻐근해지면 과한 것.</p>
<div class="table-responsive">


































<table><thead><tr><th>순서</th><th>운동</th><th>횟수</th></tr></thead><tbody><tr><td>1</td><td>맨몸 몬스터 사이드 워크</td><td>10씩</td></tr><tr><td>2</td><td>밴드 맨몸 스쿼트</td><td>10</td></tr><tr><td>3</td><td>양다리 힙 브릿지</td><td>15</td></tr><tr><td>4</td><td>플랭크</td><td>30초</td></tr><tr><td>5</td><td>스트레칭 (허벅지 앞·뒤, 엉덩이)</td><td>3~5분</td></tr></tbody></table></div>
<ul>
<li>로우는 생략 (등 근육 회복).</li>
<li>근육통이 심한 부위의 운동은 빼도 됨.</li>
</ul>
<hr>
<h2 id="3-상체-운동-날-약한-루틴-턱걸이팔굽혀펴기와-함께">3. 상체 운동 날 약한 루틴 (턱걸이·팔굽혀펴기와 함께)<a aria-hidden="true" class="anchor-heading icon-link" href="#3-상체-운동-날-약한-루틴-턱걸이팔굽혀펴기와-함께"></a></h2>
<p>1세트. 하체 루틴을 먼저 하고 턱걸이·팔굽혀펴기를 이어서 한다. 강도(무게)는 유지하고 횟수만 줄인다.</p>
<div class="table-responsive">


































<table><thead><tr><th>순서</th><th>운동</th><th>횟수</th></tr></thead><tbody><tr><td>1</td><td>밴드 몬스터 사이드 워크</td><td>10씩</td></tr><tr><td>2</td><td>밴드 12kg 고블릿 스쿼트</td><td>6~8</td></tr><tr><td>3</td><td>한 다리 힙 브릿지</td><td>한쪽 8</td></tr><tr><td>4</td><td>사이드 플랭크</td><td>20초씩</td></tr><tr><td>5</td><td>턱걸이 · 팔굽혀펴기</td><td>평소대로</td></tr></tbody></table></div>
<ul>
<li>원암 로우는 생략 (턱걸이가 등을 충분히 씀).</li>
<li>플랭크 대신 사이드 플랭크 (팔굽혀펴기와 겹침 방지).</li>
</ul>
<hr>
<h2 id="주간-배치-예시">주간 배치 예시<a aria-hidden="true" class="anchor-heading icon-link" href="#주간-배치-예시"></a></h2>
<ul>
<li>월: 기준 루틴</li>
<li>화: 조깅 또는 회복 루틴</li>
<li>수: 상체 + 약한 루틴</li>
<li>목: 휴식 또는 회복 루틴</li>
<li>금: 기준 루틴</li>
<li>토: 조깅</li>
<li>일: 상체 + 약한 루틴 또는 휴식</li>
</ul>
<hr>
<h2 id="자세-체크">자세 체크<a aria-hidden="true" class="anchor-heading icon-link" href="#자세-체크"></a></h2>
<ul>
<li><strong>스쿼트</strong>: 밴드를 무릎에 걸고, 무릎은 두 번째 발가락 방향. 상체를 세우고 깊게.</li>
<li><strong>스태거드 로우</strong>: 앞 정강이 수직, 체중은 앞발 뒤꿈치, 엉덩이를 뒤로 빼서 숙인다. 손은 앞무릎 위에. 두 발은 골반 너비로 좌우를 벌린다. 앞발 반대쪽 손으로 케틀벨.</li>
<li><strong>무릎 신호</strong>: 운동 후 무릎이 시큰하면 횟수를 줄이고 자세를 점검. 며칠 지속되거나 붓기·통증이 있으면 정형외과 진료.</li>
</ul>
<h2 id="다음-단계-한-번에-하나씩">다음 단계 (한 번에 하나씩)<a aria-hidden="true" class="anchor-heading icon-link" href="#다음-단계-한-번에-하나씩"></a></h2>
<ol>
<li>고블릿 스쿼트: 내려갈 때 3초, 바닥에서 2초 정지</li>
<li>플랭크: RKC 플랭크 20~30초 또는 팔·다리 번갈아 들기</li>
<li>사이드 플랭크: 40초까지</li>
<li>16kg 케틀벨 추가 고려</li>
</ol>

2. 회복용 가벼운 루틴 (기준 루틴 다음 날)

3. 상체 운동 날 약한 루틴 (턱걸이·팔굽혀펴기와 함께)

홈트레이닝 루틴 (2026-10-25 기준)

Home Training Routine

🥱 -> 🤔💡🌱 - On The Death of Daydreaming

4 minutes run hard enough to push heart rate to 90%, 3 minutes recover, repeat 4 times

A good match is a structured dance, where players aim to score while they are following well-defined rules. This freedom within a structure is what makes it fun.

Focus is more about not keeping busy when you need to wait for something.

I think it should be everyone's primary focus to sleep well, drink water, get outside, get active, and eat generally decently. I hate to say it, but if you're not eating a good amount of vegetables and fruit, decent protein, sleep, etc, no amount of XYZ will catch up to that detriment.

I've often described my motivation for building software to others using imagery: I like to go find a secluded beach, build a large, magnificent sand castle, and then walk away. Will anyone notice? Probably not. Will the waves eventually destroy it? Yep. Did I still get immense satisfaction? Absolutely.

Kind Engineering - How To Engineer Kindness

Make the difficult habitual, the habitual easy, and the easy beautiful.

“Motivation often comes after starting, not before. Action produces momentum.”

My real battle is doing good versus doing nothing.

Roberto Blake was talking about making 100 crappy videos to get better over time.

Simplicity, even if it sacrifices some ideal functionality has better survival characteristics than the-right-thing.

Sometimes magic is just someone spending more time on something than anyone else might reasonably expect.

The texture, the juiciness, the complexity of the flavor, the imperfections, the joy of finding a particularly good one, the cosmic horror of eating a wormy one, the nostalgia of having your grandma's strawberry jam with dozens of individually unique strawberries in it.

We love to see the process, not just the result. The imperfections in your work can be beautiful if they show your struggle for perfection, not a lack of care.

도무지 읽히지 않는 책 앞에서 내가 택한 방법은 펼쳐진 페이지 앞에서 멍때리기이다.

현실은 인간의 연산으로 완전히 파악할 수 없는 복잡계. 주어진 상황과 능력으로 할 수 있는 최선의 적응은 단순함과 꾸준함.


Hi there 👋. I'm a Front-end developer.

---

## Quotes

### [아늑함을 즐김](https://www.youtube.com/watch?v=Gcd0uIZwUSI) 空 #공

### We love to see the process, not just the result. The imperfections in your work can be beautiful if they show your **struggle for perfection**, not a lack of care.

from [ralphammer](https://ralphammer.com/is-perfection-boring/)

### 현실은 인간의 연산으로 완전히 파악할 수 없는 복잡계. 주어진 상황과 능력으로 할 수 있는 최선의 적응은 단순함과 꾸준함.

파산을 면하는 선에서 여러가지를 해보고 자신에게 맞는 걸 위주로 꾸준히. 그를 위해 단순, 편안, 쾌적함이 필요.

### 🥱 -> 🤔💡🌱 - [On The Death of Daydreaming](https://www.afterbabel.com/p/on-the-death-of-daydreaming)

boredom -> easy fun -> art -> profit?

### I've often described my motivation for building software to others using imagery: I like to go find a secluded beach, build a large, magnificent sand castle, and then walk away. Will anyone notice? Probably not. Will the waves eventually destroy it? Yep. Did I still get immense satisfaction? Absolutely.

from [aliasxneo](https://news.ycombinator.com/item?id=41497113)

### The texture, the juiciness, the complexity of the flavor, the imperfections, the joy of finding a particularly good one, the cosmic horror of eating a wormy one, the nostalgia of having your grandma's strawberry jam with dozens of individually unique strawberries in it.

from [Dopamine Fracking](https://igerman.cc/blog/dopamine-fracking/) #공

### Simplicity, even if it sacrifices some ideal functionality has better survival characteristics than the-right-thing.

from [The Rise of Worse is Better](https://www.dreamsongs.com/RiseOfWorseIsBetter.html)

### [Roberto Blake was talking about making 100 crappy videos](https://www.youtube.com/watch?v=OnUBaQ1Sp_E) to get better over time.

Putting in the reps and improving a little bit each time.

Putting in the work without expecting any external reward at first (eg views, followers, likes, etc) will pay off in the long run.

from [100 Scrappy Things](https://www.florin-pop.com/blog/100-scrappy-things/)

### Make the difficult habitual, the habitual easy, and the easy beautiful.

from [Constantin S. Stanislavski](https://www.goodreads.com/quotes/7102271-make-the-difficult-habitual-the-habitual-easy-and-the-easy)

### A good match is a **structured** dance, where players aim to **score** while they are following well-defined **rules**. This **freedom within a structure** is what makes it fun.

from [ralphammer](https://ralphammer.com/how-to-get-started/)

### [Pivot Points](https://longform.asmartbear.com/pivot-points/)

- non-judgmental aspects of personality that can be strengths in some contexts and weaknesses in others
- Pivot Points are fixed in the short term

### [Hedged Bets](https://longform.asmartbear.com/predict-the-future/#hedged-bets)

- trading slightly less maximum upside for predictable, net-positive outcomes.

### Something is better than nothing

### “Motivation often comes after starting, not before. Action produces momentum.”

[When you start a new habit, it should take less than two minutes to do.](https://jamesclear.com/how-to-stop-procrastinating) - James Clear

### Focus is more about **not** keeping busy when you need to wait for something.

Eat the boredom for a minute. - [[life-tips#wodenokoto]]

### [4 minutes run hard enough to push heart rate to 90%, 3 minutes recover, repeat 4 times](https://news.ycombinator.com/item?id=34213181)

- https://www.ntnu.edu/cerg/advice
- [Get running with Couch to 5K](https://www.nhs.uk/live-well/exercise/running-and-aerobic-exercises/get-running-with-couch-to-5k/)

### [recommended routine - bodyweightfitness](https://www.reddit.com/r/bodyweightfitness/wiki/kb/recommended_routine/) - I Don't Have This Much Time!

Don't workout at all (saves anywhere from 20 to 60 minutes, but really, really, really, really, really, really, really, really, really not recommended)

### 도무지 읽히지 않는 책 앞에서 내가 택한 방법은 펼쳐진 페이지 앞에서 멍때리기이다.

다르게 표현하면 이렇다. 펼쳐진 두 페이지 앞에서 오래 머물기.  
책을 펼쳐놓는 것으로 충분하다. 읽지 못해도 좋다. 매일 정해진 진도를 나가야 하는 학교 수업이 아니니까. 하지만 읽지 않아도 괜찮다고 해서 펼쳐두지조차 않으면 곤란하다. 가능한 한 자주 책을 펼쳐두도록 하자. 전혀 읽지 않고 멍하니 바라보고 있다가 다시 덮게 되더라도 - 막막한 독서. 시로군. P.10~13

### I think it should be everyone's primary focus to sleep well, drink water, get outside, get active, and eat generally decently. I hate to say it, but if you're not eating a good amount of vegetables and fruit, decent protein, sleep, etc, no amount of XYZ will catch up to that detriment.

from [CE02](https://news.ycombinator.com/item?id=35056071)

### My real battle is doing good versus doing nothing.

from [Deirdre Sullivan](https://www.npr.org/2005/08/08/4785079/always-go-to-the-funeral)

### [Kind Engineering](https://kind.engineering/) - How To Engineer Kindness

### Sometimes magic is just someone spending more time on something than anyone else might reasonably expect.

from [Teller](https://www.goodreads.com/quotes/6641527-sometimes-magic-is-just-someone-spending-more-time-on-something)

---

## What I read in past

- [[What I read in 2026|read.2026.articles]]
  - [[2025|read.2025.articles]]
  - [[2024|read.2024.articles]]
  - [[2023|read.2023.articles]]
  - [[2022|read.2022.articles]]
- 📝 [Gists](https://gist.github.com/Luke-SNAW)
- 📜 [Journals](https://luke-snaw.github.io/Luke-SNAW__netlify-CMS.github.io/)

---

- [[journal.what-i-struggled-brag-til-in]]


순서	운동	1세트	2세트
1	밴드 몬스터 사이드 워크	20씩	20씩
2	밴드 12kg 고블릿 스쿼트	10	10
3	한 다리 힙 브릿지 (양다리 40회에서 변경)	한쪽 10~12	한쪽 10~12
4	스태거드 서포티드 12kg 원암 로우	8씩	8씩
5	플랭크 / 사이드 플랭크	플랭크 60초	사이드 플랭크 30초씩

순서	운동	횟수
1	맨몸 몬스터 사이드 워크	10씩
2	밴드 맨몸 스쿼트	10
3	양다리 힙 브릿지	15
4	플랭크	30초
5	스트레칭 (허벅지 앞·뒤, 엉덩이)	3~5분