{"id":1546,"date":"2026-04-15T15:11:30","date_gmt":"2026-04-15T06:11:30","guid":{"rendered":"https:\/\/lrecipetips.com\/?p=1546"},"modified":"2026-04-15T15:11:33","modified_gmt":"2026-04-15T06:11:33","slug":"%ec%9e%90%eb%8f%99-%ec%a7%91%ec%97%90%ec%84%9c-%ec%9a%b4%eb%8f%99","status":"publish","type":"post","link":"https:\/\/lrecipetips.com\/en\/%ec%9e%90%eb%8f%99-%ec%a7%91%ec%97%90%ec%84%9c-%ec%9a%b4%eb%8f%99\/","title":{"rendered":"50\ub300 60\ub300\ub97c \uc704\ud55c \ub0b4 \ubab8\uc5d0 \ub9de\ub294 \uc6b4\ub3d9 \uc9d1\uc5d0\uc11c \ud558\uae30"},"content":{"rendered":"<!-- =====================================================\n     \uc624\ub298\uc758 \ud648\ud2b8 \uc6b4\ub3d9 \ucd94\ucc9c\uae30\n     WordPress Custom HTML Block\n     \ud074\ub798\uc2a4 \uc811\ub450\uc0ac: wkt_ (WorkouT)\n     ===================================================== -->\n<div class=\"wkt_wrap\">\n\n  <!-- \u2550\u2550 \ud5e4\ub354 \u2550\u2550 -->\n  <div class=\"wkt_header\">\n    <div 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rgba(31,92,62,.28)!important;}\n.wkt_btn_copy:hover{background:#174832!important;transform:translateY(-1px)!important;color:#fff!important;-webkit-text-fill-color:#fff!important;}\n\n\/* \uc548\ub0b4 *\/\n.wkt_notice{margin:4px 24px 20px;padding:10px 14px;background:var(--wk-warm-lt);border-left:4px solid var(--wk-warm);border-radius:0 8px 8px 0;font-size:.77rem;color:var(--wk-warm);line-height:1.55;}\n\n\/* \ud1a0\uc2a4\ud2b8 *\/\n.wkt_toast{position:fixed;bottom:26px;left:50%;transform:translateX(-50%) translateY(16px);background:var(--wk-navy);color:#fff;padding:10px 22px;border-radius:30px;font-size:.84rem;font-weight:600;opacity:0;pointer-events:none;transition:opacity .25s,transform .25s;z-index:99999;white-space:nowrap;font-family:inherit;}\n.wkt_toast.wkt_ton{opacity:1;transform:translateX(-50%) translateY(0);}\n\n\/* \ubaa8\ubc14\uc77c *\/\n@media(max-width:480px){\n  .wkt_header{padding:20px 15px 17px;}\n  .wkt_title{font-size:1.2rem!important;}\n  .wkt_form,.wkt_routine{padding:16px;}\n  .wkt_result_btns{padding:14px;}\n  .wkt_notice{margin:4px 14px 16px;}\n  .wkt_btn_alt,.wkt_btn_copy{width:100%!important;justify-content:center!important;}\n  .wkt_summary{padding:14px;}\n  .wkt_ex_grid{grid-template-columns:1fr 1fr;}\n}\n@media(max-width:360px){.wkt_ex_grid{grid-template-columns:1fr;}}\n<\/style>\n<script>\n(function(){\n'use strict';\n\n\/* \u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\n   SVG \uc544\uc774\ucf58 \ub77c\uc774\ube0c\ub7ec\ub9ac\n   \uac01 \uc6b4\ub3d9\ubcc4 \uc0ac\ub78c \uc2e4\ub8e8\uc5e3\/\ub3c4\ud615 \uae30\ubc18 SVG (\uc774\ubbf8\uc9c0 \ud30c\uc77c \uc5c6\uc74c)\n   \u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550 *\/\nvar IC = {\n  \/* \ud558\uccb4 \uacc4\uc5f4 *\/\n  squat:      '<svg viewBox=\"0 0 80 80\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><circle cx=\"40\" cy=\"10\" r=\"8\" fill=\"#1E3055\"\/><path d=\"M40 18L40 36\" stroke=\"#1E3055\" stroke-width=\"4\" stroke-linecap=\"round\"\/><path d=\"M27 27L53 27\" stroke=\"#1E3055\" stroke-width=\"4\" stroke-linecap=\"round\"\/><path d=\"M40 36L26 54L22 68\" stroke=\"#1E3055\" stroke-width=\"4\" stroke-linecap=\"round\" fill=\"none\"\/><path d=\"M40 36L54 54L58 68\" stroke=\"#1E3055\" stroke-width=\"4\" stroke-linecap=\"round\" fill=\"none\"\/><circle cx=\"22\" cy=\"70\" r=\"3\" fill=\"#1E3055\"\/><circle cx=\"58\" cy=\"70\" r=\"3\" fill=\"#1E3055\"\/><\/svg>',\n  squat_wide: '<svg viewBox=\"0 0 80 80\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><circle cx=\"40\" cy=\"10\" r=\"8\" fill=\"#1A50A0\"\/><path d=\"M40 18L40 36\" stroke=\"#1A50A0\" stroke-width=\"4\" stroke-linecap=\"round\"\/><path d=\"M24 26L56 26\" stroke=\"#1A50A0\" stroke-width=\"4\" stroke-linecap=\"round\"\/><path d=\"M40 36L20 52L14 68\" stroke=\"#1A50A0\" stroke-width=\"4\" stroke-linecap=\"round\" fill=\"none\"\/><path d=\"M40 36L60 52L66 68\" stroke=\"#1A50A0\" stroke-width=\"4\" stroke-linecap=\"round\" fill=\"none\"\/><circle cx=\"12\" cy=\"70\" r=\"4\" fill=\"#1A50A0\"\/><circle cx=\"68\" cy=\"70\" r=\"4\" fill=\"#1A50A0\"\/><\/svg>',\n  squat_pulse:'<svg viewBox=\"0 0 80 80\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><circle cx=\"40\" cy=\"10\" r=\"8\" fill=\"#D95C12\"\/><path d=\"M40 18L40 34\" stroke=\"#D95C12\" stroke-width=\"4\" stroke-linecap=\"round\"\/><path d=\"M26 26L54 26\" stroke=\"#D95C12\" stroke-width=\"4\" stroke-linecap=\"round\"\/><path d=\"M40 34L28 46L24 58\" stroke=\"#D95C12\" stroke-width=\"4\" stroke-linecap=\"round\" fill=\"none\"\/><path d=\"M40 34L52 46L56 58\" stroke=\"#D95C12\" stroke-width=\"4\" stroke-linecap=\"round\" fill=\"none\"\/><path d=\"M32 54Q40 44 48 54\" stroke=\"#D95C12\" stroke-width=\"2\" fill=\"none\" stroke-linecap=\"round\" stroke-dasharray=\"3,2\"\/><\/svg>',\n  lunge:      '<svg viewBox=\"0 0 80 80\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><circle cx=\"38\" cy=\"10\" r=\"8\" fill=\"#1F5C3E\"\/><path d=\"M38 18L38 38\" stroke=\"#1F5C3E\" stroke-width=\"4\" stroke-linecap=\"round\"\/><path d=\"M24 26L52 26\" stroke=\"#1F5C3E\" stroke-width=\"4\" stroke-linecap=\"round\"\/><path d=\"M38 38L26 52L16 68\" stroke=\"#1F5C3E\" stroke-width=\"4\" stroke-linecap=\"round\" fill=\"none\"\/><path d=\"M38 38L56 52L62 68\" stroke=\"#1F5C3E\" stroke-width=\"4\" stroke-linecap=\"round\" fill=\"none\"\/><circle cx=\"14\" cy=\"70\" r=\"3\" fill=\"#1F5C3E\"\/><circle cx=\"64\" cy=\"70\" r=\"3\" fill=\"#1F5C3E\"\/><\/svg>',\n  lunge_back: '<svg viewBox=\"0 0 80 80\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><circle cx=\"42\" cy=\"10\" r=\"8\" fill=\"#7A4A2D\"\/><path d=\"M42 18L42 38\" stroke=\"#7A4A2D\" stroke-width=\"4\" stroke-linecap=\"round\"\/><path d=\"M28 26L56 26\" stroke=\"#7A4A2D\" stroke-width=\"4\" stroke-linecap=\"round\"\/><path d=\"M42 38L54 52L62 68\" stroke=\"#7A4A2D\" stroke-width=\"4\" stroke-linecap=\"round\" fill=\"none\"\/><path d=\"M42 38L28 52L18 66\" stroke=\"#7A4A2D\" stroke-width=\"4\" stroke-linecap=\"round\" fill=\"none\"\/><circle cx=\"16\" cy=\"68\" r=\"3\" fill=\"#7A4A2D\"\/><circle cx=\"64\" cy=\"70\" r=\"3\" fill=\"#7A4A2D\"\/><\/svg>',\n  bridge:     '<svg viewBox=\"0 0 80 80\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><circle cx=\"12\" cy=\"42\" r=\"7\" fill=\"#1F5C3E\"\/><path d=\"M18 44L28 44\" stroke=\"#1F5C3E\" stroke-width=\"3.5\" stroke-linecap=\"round\"\/><path d=\"M28 44L38 28L52 28L62 44\" stroke=\"#1F5C3E\" stroke-width=\"4\" stroke-linecap=\"round\" fill=\"none\"\/><path d=\"M62 44L72 44\" stroke=\"#1F5C3E\" stroke-width=\"3.5\" stroke-linecap=\"round\"\/><path d=\"M5 48L75 48\" stroke=\"#C4CCDB\" stroke-width=\"2\"\/><\/svg>',\n  bridge_single:'<svg viewBox=\"0 0 80 80\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><circle cx=\"10\" cy=\"40\" r=\"7\" fill=\"#D95C12\"\/><path d=\"M16 42L26 42\" stroke=\"#D95C12\" stroke-width=\"3.5\" stroke-linecap=\"round\"\/><path d=\"M26 42L36 26L50 26L60 42\" stroke=\"#D95C12\" stroke-width=\"4\" stroke-linecap=\"round\" fill=\"none\"\/><path d=\"M60 42L70 38\" stroke=\"#D95C12\" stroke-width=\"4\" stroke-linecap=\"round\"\/><circle cx=\"72\" cy=\"36\" r=\"3\" fill=\"#D95C12\"\/><path d=\"M5 46L75 46\" stroke=\"#C4CCDB\" stroke-width=\"2\"\/><\/svg>',\n  calfrise:   '<svg viewBox=\"0 0 80 80\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><circle cx=\"40\" cy=\"10\" r=\"8\" fill=\"#7A4A2D\"\/><path d=\"M40 18L40 42\" stroke=\"#7A4A2D\" stroke-width=\"4\" stroke-linecap=\"round\"\/><path d=\"M26 28L54 28\" stroke=\"#7A4A2D\" stroke-width=\"4\" stroke-linecap=\"round\"\/><path d=\"M40 42L32 62\" stroke=\"#7A4A2D\" stroke-width=\"4\" stroke-linecap=\"round\"\/><path d=\"M40 42L48 62\" stroke=\"#7A4A2D\" stroke-width=\"4\" stroke-linecap=\"round\"\/><path d=\"M28 68L36 56\" stroke=\"#7A4A2D\" stroke-width=\"3.5\" stroke-linecap=\"round\"\/><path d=\"M44 56L52 68\" stroke=\"#7A4A2D\" stroke-width=\"3.5\" stroke-linecap=\"round\"\/><path d=\"M26 68L54 68\" stroke=\"#7A4A2D\" stroke-width=\"2.5\" stroke-linecap=\"round\"\/><\/svg>',\n  step_up:    '<svg viewBox=\"0 0 80 80\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><circle cx=\"32\" cy=\"10\" r=\"8\" fill=\"#1E3055\"\/><path d=\"M32 18L32 40\" stroke=\"#1E3055\" stroke-width=\"4\" stroke-linecap=\"round\"\/><path d=\"M18 28L46 28\" stroke=\"#1E3055\" stroke-width=\"4\" stroke-linecap=\"round\"\/><path d=\"M32 40L20 56\" stroke=\"#1E3055\" stroke-width=\"4\" stroke-linecap=\"round\"\/><path d=\"M20 56L18 68\" stroke=\"#1E3055\" stroke-width=\"3.5\" stroke-linecap=\"round\"\/><path d=\"M32 40L44 54\" stroke=\"#1E3055\" stroke-width=\"4\" stroke-linecap=\"round\"\/><rect x=\"44\" y=\"54\" width=\"24\" height=\"16\" rx=\"2\" fill=\"#C4CCDB\"\/><circle cx=\"18\" cy=\"70\" r=\"3\" fill=\"#1E3055\"\/><\/svg>',\n  standing_knee:'<svg viewBox=\"0 0 80 80\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><circle cx=\"40\" cy=\"10\" r=\"8\" fill=\"#1A50A0\"\/><path d=\"M40 18L40 42\" stroke=\"#1A50A0\" stroke-width=\"4\" stroke-linecap=\"round\"\/><path d=\"M24 28L40 34L56 26\" stroke=\"#1A50A0\" stroke-width=\"4\" stroke-linecap=\"round\" fill=\"none\"\/><path d=\"M40 42L30 56\" stroke=\"#1A50A0\" stroke-width=\"4\" stroke-linecap=\"round\"\/><path d=\"M30 56L28 70\" stroke=\"#1A50A0\" stroke-width=\"3.5\" stroke-linecap=\"round\"\/><path d=\"M40 42L54 46\" stroke=\"#1A50A0\" stroke-width=\"4\" stroke-linecap=\"round\"\/><path d=\"M54 46L50 36\" stroke=\"#1A50A0\" stroke-width=\"4\" stroke-linecap=\"round\"\/><circle cx=\"28\" cy=\"72\" r=\"3\" fill=\"#1A50A0\"\/><\/svg>',\n  side_leg:   '<svg viewBox=\"0 0 80 80\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><circle cx=\"40\" cy=\"10\" r=\"8\" fill=\"#1F5C3E\"\/><path d=\"M40 18L40 44\" stroke=\"#1F5C3E\" stroke-width=\"4\" stroke-linecap=\"round\"\/><path d=\"M24 28L56 28\" stroke=\"#1F5C3E\" stroke-width=\"4\" stroke-linecap=\"round\"\/><path d=\"M40 44L34 62\" stroke=\"#1F5C3E\" stroke-width=\"4\" stroke-linecap=\"round\"\/><path d=\"M34 62L32 74\" stroke=\"#1F5C3E\" stroke-width=\"3.5\" stroke-linecap=\"round\"\/><path d=\"M40 44L60 38\" stroke=\"#1F5C3E\" stroke-width=\"4\" stroke-linecap=\"round\"\/><circle cx=\"32\" cy=\"76\" r=\"3\" fill=\"#1F5C3E\"\/><circle cx=\"62\" cy=\"38\" r=\"3\" fill=\"#1F5C3E\"\/><\/svg>',\n  donkey_kick:'<svg viewBox=\"0 0 80 80\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><circle cx=\"14\" cy=\"30\" r=\"7\" fill=\"#D95C12\"\/><path d=\"M20 32L38 30\" stroke=\"#D95C12\" stroke-width=\"4\" stroke-linecap=\"round\"\/><path d=\"M38 30L50 22\" stroke=\"#D95C12\" stroke-width=\"4\" stroke-linecap=\"round\"\/><path d=\"M20 32L18 48\" stroke=\"#D95C12\" stroke-width=\"3.5\" stroke-linecap=\"round\"\/><path d=\"M26 30L24 48\" stroke=\"#D95C12\" stroke-width=\"3.5\" stroke-linecap=\"round\"\/><path d=\"M38 30L44 48L56 40\" stroke=\"#D95C12\" stroke-width=\"4\" stroke-linecap=\"round\" fill=\"none\"\/><circle cx=\"58\" cy=\"38\" r=\"3.5\" fill=\"#D95C12\"\/><path d=\"M5 52L55 52\" stroke=\"#C4CCDB\" stroke-width=\"2\"\/><\/svg>',\n\n  \/* \uc0c1\uccb4 \uacc4\uc5f4 *\/\n  pushup:     '<svg viewBox=\"0 0 80 80\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><circle cx=\"12\" cy=\"28\" r=\"7\" fill=\"#1F5C3E\"\/><path d=\"M18 31L46 38\" stroke=\"#1F5C3E\" stroke-width=\"4\" stroke-linecap=\"round\"\/><path d=\"M16 34L22 50\" stroke=\"#1F5C3E\" stroke-width=\"3.5\" stroke-linecap=\"round\"\/><path d=\"M46 38L60 36\" stroke=\"#1F5C3E\" stroke-width=\"4\" stroke-linecap=\"round\"\/><path d=\"M60 36L70 48\" stroke=\"#1F5C3E\" stroke-width=\"3.5\" stroke-linecap=\"round\"\/><path d=\"M22 50L70 50\" stroke=\"#1F5C3E\" stroke-width=\"3\" stroke-linecap=\"round\"\/><circle cx=\"22\" cy=\"50\" r=\"3.5\" fill=\"#1F5C3E\"\/><circle cx=\"70\" cy=\"50\" r=\"3.5\" fill=\"#1F5C3E\"\/><\/svg>',\n  pushup_incline:'<svg viewBox=\"0 0 80 80\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><circle cx=\"14\" cy=\"22\" r=\"7\" fill=\"#1A50A0\"\/><path d=\"M20 25L50 36\" stroke=\"#1A50A0\" stroke-width=\"4\" stroke-linecap=\"round\"\/><path d=\"M18 28L20 44\" stroke=\"#1A50A0\" stroke-width=\"3.5\" stroke-linecap=\"round\"\/><path d=\"M50 36L62 32\" stroke=\"#1A50A0\" stroke-width=\"4\" stroke-linecap=\"round\"\/><path d=\"M62 32L68 46\" stroke=\"#1A50A0\" stroke-width=\"3.5\" stroke-linecap=\"round\"\/><rect x=\"18\" y=\"44\" width=\"50\" height=\"8\" rx=\"3\" fill=\"#C4CCDB\"\/><circle cx=\"20\" cy=\"44\" r=\"3\" fill=\"#1A50A0\"\/><circle cx=\"68\" cy=\"48\" r=\"3\" fill=\"#1A50A0\"\/><\/svg>',\n  wallpush:   '<svg viewBox=\"0 0 80 80\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><rect x=\"60\" y=\"5\" width=\"6\" height=\"70\" rx=\"3\" fill=\"#C4CCDB\"\/><circle cx=\"30\" cy=\"13\" r=\"8\" fill=\"#D95C12\"\/><path d=\"M30 21L30 45\" stroke=\"#D95C12\" stroke-width=\"4\" stroke-linecap=\"round\"\/><path d=\"M18 30L30 28L52 35\" stroke=\"#D95C12\" stroke-width=\"4\" stroke-linecap=\"round\" fill=\"none\"\/><circle cx=\"52\" cy=\"36\" r=\"3.5\" fill=\"#D95C12\"\/><path d=\"M30 45L22 65\" stroke=\"#D95C12\" stroke-width=\"4\" stroke-linecap=\"round\"\/><path d=\"M30 45L38 65\" stroke=\"#D95C12\" stroke-width=\"4\" stroke-linecap=\"round\"\/><circle cx=\"22\" cy=\"67\" r=\"3\" fill=\"#D95C12\"\/><circle cx=\"38\" cy=\"67\" r=\"3\" fill=\"#D95C12\"\/><\/svg>',\n  tricep_dip: '<svg viewBox=\"0 0 80 80\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><circle cx=\"40\" cy=\"12\" r=\"8\" fill=\"#7A4A2D\"\/><path d=\"M40 20L40 36\" stroke=\"#7A4A2D\" stroke-width=\"4\" stroke-linecap=\"round\"\/><path d=\"M22 30L58 30\" stroke=\"#7A4A2D\" stroke-width=\"4\" stroke-linecap=\"round\"\/><path d=\"M22 30L18 50\" stroke=\"#7A4A2D\" stroke-width=\"4\" stroke-linecap=\"round\"\/><path d=\"M58 30L62 50\" stroke=\"#7A4A2D\" stroke-width=\"4\" stroke-linecap=\"round\"\/><rect x=\"10\" y=\"50\" width=\"18\" height=\"10\" rx=\"3\" fill=\"#C4CCDB\"\/><rect x=\"52\" y=\"50\" width=\"18\" height=\"10\" rx=\"3\" fill=\"#C4CCDB\"\/><path d=\"M40 36L36 56\" stroke=\"#7A4A2D\" stroke-width=\"3.5\" stroke-linecap=\"round\"\/><path d=\"M40 36L44 56\" stroke=\"#7A4A2D\" stroke-width=\"3.5\" stroke-linecap=\"round\"\/><path d=\"M34 60L46 60\" stroke=\"#7A4A2D\" stroke-width=\"3\" stroke-linecap=\"round\"\/><\/svg>',\n  shoulder_Y: '<svg viewBox=\"0 0 80 80\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><circle cx=\"40\" cy=\"12\" r=\"8\" fill=\"#1E3055\"\/><path d=\"M40 20L40 44\" stroke=\"#1E3055\" stroke-width=\"4\" stroke-linecap=\"round\"\/><path d=\"M40 30L18 14\" stroke=\"#1E3055\" stroke-width=\"4\" stroke-linecap=\"round\"\/><path d=\"M40 30L62 14\" stroke=\"#1E3055\" stroke-width=\"4\" stroke-linecap=\"round\"\/><circle cx=\"16\" cy=\"12\" r=\"3.5\" fill=\"#1E3055\"\/><circle cx=\"64\" cy=\"12\" r=\"3.5\" fill=\"#1E3055\"\/><path d=\"M40 44L32 62\" stroke=\"#1E3055\" stroke-width=\"4\" stroke-linecap=\"round\"\/><path d=\"M40 44L48 62\" stroke=\"#1E3055\" stroke-width=\"4\" stroke-linecap=\"round\"\/><circle cx=\"32\" cy=\"64\" r=\"3\" fill=\"#1E3055\"\/><circle cx=\"48\" cy=\"64\" r=\"3\" fill=\"#1E3055\"\/><\/svg>',\n  arm_circle: '<svg viewBox=\"0 0 80 80\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><circle cx=\"40\" cy=\"12\" r=\"8\" fill=\"#1F5C3E\"\/><path d=\"M40 20L40 44\" stroke=\"#1F5C3E\" stroke-width=\"4\" stroke-linecap=\"round\"\/><path d=\"M40 32L18 26\" stroke=\"#1F5C3E\" stroke-width=\"4\" stroke-linecap=\"round\"\/><path d=\"M40 32L62 26\" stroke=\"#1F5C3E\" stroke-width=\"4\" stroke-linecap=\"round\"\/><path d=\"M14 24Q8 16 18 12\" stroke=\"#1F5C3E\" stroke-width=\"2\" fill=\"none\" stroke-dasharray=\"3,2\" stroke-linecap=\"round\"\/><path d=\"M66 24Q72 16 62 12\" stroke=\"#1F5C3E\" stroke-width=\"2\" fill=\"none\" stroke-dasharray=\"3,2\" stroke-linecap=\"round\"\/><path d=\"M40 44L32 62\" stroke=\"#1F5C3E\" stroke-width=\"4\" stroke-linecap=\"round\"\/><path d=\"M40 44L48 62\" stroke=\"#1F5C3E\" stroke-width=\"4\" stroke-linecap=\"round\"\/><\/svg>',\n  rowing_bend:'<svg viewBox=\"0 0 80 80\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><circle cx=\"14\" cy=\"28\" r=\"7\" fill=\"#1A50A0\"\/><path d=\"M20 30L44 36\" stroke=\"#1A50A0\" stroke-width=\"4\" stroke-linecap=\"round\"\/><path d=\"M18 34L16 50\" stroke=\"#1A50A0\" stroke-width=\"3.5\" stroke-linecap=\"round\"\/><path d=\"M24 34L22 50\" stroke=\"#1A50A0\" stroke-width=\"3.5\" stroke-linecap=\"round\"\/><path d=\"M44 36L52 24\" stroke=\"#1A50A0\" stroke-width=\"4\" stroke-linecap=\"round\"\/><path d=\"M44 36L56 36\" stroke=\"#1A50A0\" stroke-width=\"4\" stroke-linecap=\"round\"\/><circle cx=\"54\" cy=\"22\" r=\"3\" fill=\"#1A50A0\"\/><circle cx=\"58\" cy=\"36\" r=\"3\" fill=\"#1A50A0\"\/><path d=\"M16 50L24 50\" stroke=\"#1A50A0\" stroke-width=\"3\" stroke-linecap=\"round\"\/><\/svg>',\n  chest_open: '<svg viewBox=\"0 0 80 80\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><circle cx=\"40\" cy=\"12\" r=\"8\" fill=\"#D95C12\"\/><path d=\"M40 20L40 44\" stroke=\"#D95C12\" stroke-width=\"4\" stroke-linecap=\"round\"\/><path d=\"M40 32L14 26\" stroke=\"#D95C12\" stroke-width=\"4\" stroke-linecap=\"round\"\/><path d=\"M40 32L66 26\" stroke=\"#D95C12\" stroke-width=\"4\" stroke-linecap=\"round\"\/><circle cx=\"12\" cy=\"24\" r=\"3.5\" fill=\"#D95C12\"\/><circle cx=\"68\" cy=\"24\" r=\"3.5\" fill=\"#D95C12\"\/><path d=\"M40 44L32 62\" stroke=\"#D95C12\" stroke-width=\"4\" stroke-linecap=\"round\"\/><path d=\"M40 44L48 62\" stroke=\"#D95C12\" stroke-width=\"4\" stroke-linecap=\"round\"\/><path d=\"M32 64L48 64\" stroke=\"#D95C12\" stroke-width=\"3\" stroke-linecap=\"round\"\/><\/svg>',\n\n  \/* \ucf54\uc5b4 \uacc4\uc5f4 *\/\n  plank:      '<svg viewBox=\"0 0 80 80\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><circle cx=\"12\" cy=\"28\" r=\"7\" fill=\"#1E3055\"\/><path d=\"M18 30L68 30\" stroke=\"#1E3055\" stroke-width=\"5\" stroke-linecap=\"round\"\/><path d=\"M20 30L16 50\" stroke=\"#1E3055\" stroke-width=\"3.5\" stroke-linecap=\"round\"\/><path d=\"M28 30L24 50\" stroke=\"#1E3055\" stroke-width=\"3.5\" stroke-linecap=\"round\"\/><path d=\"M64 30L62 50\" stroke=\"#1E3055\" stroke-width=\"3.5\" stroke-linecap=\"round\"\/><path d=\"M68 30L70 50\" stroke=\"#1E3055\" stroke-width=\"3.5\" stroke-linecap=\"round\"\/><path d=\"M16 50L26 50\" stroke=\"#1E3055\" stroke-width=\"3\" stroke-linecap=\"round\"\/><path d=\"M62 50L70 50\" stroke=\"#1E3055\" stroke-width=\"3\" stroke-linecap=\"round\"\/><\/svg>',\n  plank_knee: '<svg viewBox=\"0 0 80 80\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><circle cx=\"12\" cy=\"28\" r=\"7\" fill=\"#1A50A0\"\/><path d=\"M18 30L54 30\" stroke=\"#1A50A0\" stroke-width=\"5\" stroke-linecap=\"round\"\/><path d=\"M20 30L16 48\" stroke=\"#1A50A0\" stroke-width=\"3.5\" stroke-linecap=\"round\"\/><path d=\"M28 30L24 48\" stroke=\"#1A50A0\" stroke-width=\"3.5\" stroke-linecap=\"round\"\/><path d=\"M54 30L58 42L68 42\" stroke=\"#1A50A0\" stroke-width=\"4\" stroke-linecap=\"round\" fill=\"none\"\/><path d=\"M16 48L26 48\" stroke=\"#1A50A0\" stroke-width=\"3\" stroke-linecap=\"round\"\/><circle cx=\"68\" cy=\"42\" r=\"4\" fill=\"#1A50A0\"\/><\/svg>',\n  side_plank: '<svg viewBox=\"0 0 80 80\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><circle cx=\"14\" cy=\"22\" r=\"7\" fill=\"#1F5C3E\"\/><path d=\"M20 26L62 50\" stroke=\"#1F5C3E\" stroke-width=\"5\" stroke-linecap=\"round\"\/><path d=\"M18 26L14 40\" stroke=\"#1F5C3E\" stroke-width=\"3.5\" stroke-linecap=\"round\"\/><path d=\"M14 40L62 54\" stroke=\"#1F5C3E\" stroke-width=\"3\" stroke-linecap=\"round\"\/><path d=\"M14 30L24 14\" stroke=\"#1F5C3E\" stroke-width=\"4\" stroke-linecap=\"round\"\/><circle cx=\"24\" cy=\"12\" r=\"3.5\" fill=\"#1F5C3E\"\/><\/svg>',\n  crunch:     '<svg viewBox=\"0 0 80 80\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><circle cx=\"16\" cy=\"26\" r=\"8\" fill=\"#D95C12\"\/><path d=\"M22 28L38 34\" stroke=\"#D95C12\" stroke-width=\"4\" stroke-linecap=\"round\"\/><path d=\"M38 34L50 26\" stroke=\"#D95C12\" stroke-width=\"4\" stroke-linecap=\"round\"\/><path d=\"M38 34L36 50\" stroke=\"#D95C12\" stroke-width=\"4\" stroke-linecap=\"round\"\/><path d=\"M36 50L26 64L16 66\" stroke=\"#D95C12\" stroke-width=\"4\" stroke-linecap=\"round\" fill=\"none\"\/><path d=\"M36 50L50 62L64 62\" stroke=\"#D95C12\" stroke-width=\"4\" stroke-linecap=\"round\" fill=\"none\"\/><path d=\"M5 68L75 68\" stroke=\"#C4CCDB\" stroke-width=\"2\"\/><\/svg>',\n  dead_bug:   '<svg viewBox=\"0 0 80 80\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><circle cx=\"40\" cy=\"36\" r=\"8\" fill=\"#7A4A2D\"\/><path d=\"M40 28L40 16\" stroke=\"#7A4A2D\" stroke-width=\"4\" stroke-linecap=\"round\"\/><path d=\"M40 44L40 56\" stroke=\"#7A4A2D\" stroke-width=\"4\" stroke-linecap=\"round\"\/><path d=\"M40 36L20 26\" stroke=\"#7A4A2D\" stroke-width=\"4\" stroke-linecap=\"round\"\/><path d=\"M40 36L60 26\" stroke=\"#7A4A2D\" stroke-width=\"4\" stroke-linecap=\"round\"\/><path d=\"M20 26L14 16\" stroke=\"#7A4A2D\" stroke-width=\"3\" stroke-linecap=\"round\"\/><path d=\"M60 26L70 16\" stroke=\"#7A4A2D\" stroke-width=\"3\" stroke-linecap=\"round\"\/><path d=\"M40 56L28 66\" stroke=\"#7A4A2D\" stroke-width=\"3\" stroke-linecap=\"round\"\/><path d=\"M40 56L52 66\" stroke=\"#7A4A2D\" stroke-width=\"3\" stroke-linecap=\"round\"\/><\/svg>',\n  bird_dog:   '<svg viewBox=\"0 0 80 80\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><circle cx=\"16\" cy=\"28\" r=\"7\" fill=\"#1E3055\"\/><path d=\"M22 30L52 30\" stroke=\"#1E3055\" stroke-width=\"4\" stroke-linecap=\"round\"\/><path d=\"M14 34L10 50\" stroke=\"#1E3055\" stroke-width=\"3.5\" stroke-linecap=\"round\"\/><path d=\"M52 30L64 18\" stroke=\"#1E3055\" stroke-width=\"4\" stroke-linecap=\"round\"\/><path d=\"M22 30L26 46\" stroke=\"#1E3055\" stroke-width=\"3.5\" stroke-linecap=\"round\"\/><path d=\"M52 30L66 42\" stroke=\"#1E3055\" stroke-width=\"4\" stroke-linecap=\"round\"\/><circle cx=\"66\" cy=\"18\" r=\"3.5\" fill=\"#1E3055\"\/><circle cx=\"68\" cy=\"44\" r=\"3.5\" fill=\"#1E3055\"\/><path d=\"M10 52L18 52\" stroke=\"#1E3055\" stroke-width=\"3\" stroke-linecap=\"round\"\/><\/svg>',\n  superman:   '<svg viewBox=\"0 0 80 80\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><circle cx=\"40\" cy=\"36\" r=\"7\" fill=\"#1A50A0\"\/><path d=\"M40 36L40 28L36 20\" stroke=\"#1A50A0\" stroke-width=\"3.5\" stroke-linecap=\"round\"\/><path d=\"M40 36L14 28\" stroke=\"#1A50A0\" stroke-width=\"4\" stroke-linecap=\"round\"\/><path d=\"M40 36L66 28\" stroke=\"#1A50A0\" stroke-width=\"4\" stroke-linecap=\"round\"\/><path d=\"M40 36L38 52L30 62\" stroke=\"#1A50A0\" stroke-width=\"4\" stroke-linecap=\"round\" fill=\"none\"\/><path d=\"M40 36L52 52\" stroke=\"#1A50A0\" stroke-width=\"4\" stroke-linecap=\"round\"\/><circle cx=\"14\" cy=\"26\" r=\"3.5\" fill=\"#1A50A0\"\/><circle cx=\"66\" cy=\"26\" r=\"3.5\" fill=\"#1A50A0\"\/><path d=\"M5 40L75 40\" stroke=\"#C4CCDB\" stroke-width=\"2\"\/><\/svg>',\n  mountain_cl:'<svg viewBox=\"0 0 80 80\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><circle cx=\"12\" cy=\"26\" r=\"7\" fill=\"#D95C12\"\/><path d=\"M18 28L66 28\" stroke=\"#D95C12\" stroke-width=\"5\" stroke-linecap=\"round\"\/><path d=\"M20 28L14 44\" stroke=\"#D95C12\" stroke-width=\"3.5\" stroke-linecap=\"round\"\/><path d=\"M62 28L54 44\" stroke=\"#D95C12\" stroke-width=\"3.5\" stroke-linecap=\"round\"\/><path d=\"M66 28L72 44\" stroke=\"#D95C12\" stroke-width=\"3.5\" stroke-linecap=\"round\"\/><path d=\"M14 44L22 44\" stroke=\"#D95C12\" stroke-width=\"3\" stroke-linecap=\"round\"\/><path d=\"M56 44L74 44\" stroke=\"#D95C12\" stroke-width=\"3\" stroke-linecap=\"round\"\/><path d=\"M50 28Q52 42 64 40\" stroke=\"#D95C12\" stroke-width=\"2\" fill=\"none\" stroke-dasharray=\"3,2\"\/><\/svg>',\n\n  \/* \uc720\uc0b0\uc18c \uacc4\uc5f4 *\/\n  march:      '<svg viewBox=\"0 0 80 80\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><circle cx=\"40\" cy=\"10\" r=\"8\" fill=\"#1A50A0\"\/><path d=\"M40 18L40 42\" stroke=\"#1A50A0\" stroke-width=\"4\" stroke-linecap=\"round\"\/><path d=\"M24 28L40 34L56 26\" stroke=\"#1A50A0\" stroke-width=\"4\" stroke-linecap=\"round\" fill=\"none\"\/><path d=\"M40 42L30 56L28 70\" stroke=\"#1A50A0\" stroke-width=\"4\" stroke-linecap=\"round\" fill=\"none\"\/><path d=\"M40 42L52 46L50 36\" stroke=\"#1A50A0\" stroke-width=\"4\" stroke-linecap=\"round\" fill=\"none\"\/><circle cx=\"28\" cy=\"72\" r=\"3\" fill=\"#1A50A0\"\/><\/svg>',\n  sidestep:   '<svg viewBox=\"0 0 80 80\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><circle cx=\"40\" cy=\"10\" r=\"8\" fill=\"#D95C12\"\/><path d=\"M40 18L40 42\" stroke=\"#D95C12\" stroke-width=\"4\" stroke-linecap=\"round\"\/><path d=\"M22 28L40 34L58 28\" stroke=\"#D95C12\" stroke-width=\"4\" stroke-linecap=\"round\" fill=\"none\"\/><path d=\"M40 42L20 60\" stroke=\"#D95C12\" stroke-width=\"4\" stroke-linecap=\"round\"\/><path d=\"M40 42L60 60\" stroke=\"#D95C12\" stroke-width=\"4\" stroke-linecap=\"round\"\/><circle cx=\"14\" cy=\"62\" r=\"4\" fill=\"#D95C12\"\/><circle cx=\"66\" cy=\"62\" r=\"4\" fill=\"#D95C12\"\/><\/svg>',\n  jab_cross:  '<svg viewBox=\"0 0 80 80\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><circle cx=\"40\" cy=\"10\" r=\"8\" fill=\"#1E3055\"\/><path d=\"M40 18L40 42\" stroke=\"#1E3055\" stroke-width=\"4\" stroke-linecap=\"round\"\/><path d=\"M40 30L62 22\" stroke=\"#1E3055\" stroke-width=\"4\" stroke-linecap=\"round\"\/><path d=\"M40 32L18 28\" stroke=\"#1E3055\" stroke-width=\"4\" stroke-linecap=\"round\"\/><circle cx=\"64\" cy=\"20\" r=\"4\" fill=\"#1E3055\"\/><circle cx=\"16\" cy=\"28\" r=\"4\" fill=\"#1E3055\"\/><path d=\"M40 42L32 60\" stroke=\"#1E3055\" stroke-width=\"4\" stroke-linecap=\"round\"\/><path d=\"M40 42L48 60\" stroke=\"#1E3055\" stroke-width=\"4\" stroke-linecap=\"round\"\/><circle cx=\"32\" cy=\"62\" r=\"3\" fill=\"#1E3055\"\/><circle cx=\"48\" cy=\"62\" r=\"3\" fill=\"#1E3055\"\/><\/svg>',\n  dance_step: '<svg viewBox=\"0 0 80 80\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><circle cx=\"40\" cy=\"10\" r=\"8\" fill=\"#1F5C3E\"\/><path d=\"M40 18L40 42\" stroke=\"#1F5C3E\" stroke-width=\"4\" stroke-linecap=\"round\"\/><path d=\"M22 26L40 32\" stroke=\"#1F5C3E\" stroke-width=\"4\" stroke-linecap=\"round\"\/><path d=\"M40 32L58 24\" stroke=\"#1F5C3E\" stroke-width=\"4\" stroke-linecap=\"round\"\/><path d=\"M40 42L26 58\" stroke=\"#1F5C3E\" stroke-width=\"4\" stroke-linecap=\"round\"\/><path d=\"M40 42L54 56\" stroke=\"#1F5C3E\" stroke-width=\"4\" stroke-linecap=\"round\"\/><circle cx=\"22\" cy=\"60\" r=\"4\" fill=\"#1F5C3E\"\/><circle cx=\"58\" cy=\"58\" r=\"4\" fill=\"#1F5C3E\"\/><path d=\"M18 26Q16 20 22 18\" stroke=\"#1F5C3E\" stroke-width=\"2\" fill=\"none\" stroke-linecap=\"round\" stroke-dasharray=\"2,2\"\/><\/svg>',\n  toe_tap:    '<svg viewBox=\"0 0 80 80\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><circle cx=\"40\" cy=\"10\" r=\"8\" fill=\"#7A4A2D\"\/><path d=\"M40 18L40 42\" stroke=\"#7A4A2D\" stroke-width=\"4\" stroke-linecap=\"round\"\/><path d=\"M24 28L56 28\" stroke=\"#7A4A2D\" stroke-width=\"4\" stroke-linecap=\"round\"\/><path d=\"M40 42L30 58\" stroke=\"#7A4A2D\" stroke-width=\"4\" stroke-linecap=\"round\"\/><path d=\"M30 58L18 66\" stroke=\"#7A4A2D\" stroke-width=\"4\" stroke-linecap=\"round\"\/><path d=\"M40 42L50 56\" stroke=\"#7A4A2D\" stroke-width=\"4\" stroke-linecap=\"round\"\/><path d=\"M50 56L50 72\" stroke=\"#7A4A2D\" stroke-width=\"3.5\" stroke-linecap=\"round\"\/><rect x=\"10\" y=\"66\" width=\"16\" height=\"4\" rx=\"2\" fill=\"#C4CCDB\"\/><\/svg>',\n  jumping_jack_mod:'<svg viewBox=\"0 0 80 80\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><circle cx=\"40\" cy=\"10\" r=\"8\" fill=\"#1A50A0\"\/><path d=\"M40 18L40 44\" stroke=\"#1A50A0\" stroke-width=\"4\" stroke-linecap=\"round\"\/><path d=\"M40 30L16 18\" stroke=\"#1A50A0\" stroke-width=\"4\" stroke-linecap=\"round\"\/><path d=\"M40 30L64 18\" stroke=\"#1A50A0\" stroke-width=\"4\" stroke-linecap=\"round\"\/><circle cx=\"14\" cy=\"16\" r=\"3.5\" fill=\"#1A50A0\"\/><circle cx=\"66\" cy=\"16\" r=\"3.5\" fill=\"#1A50A0\"\/><path d=\"M40 44L26 62\" stroke=\"#1A50A0\" stroke-width=\"4\" stroke-linecap=\"round\"\/><path d=\"M40 44L54 62\" stroke=\"#1A50A0\" stroke-width=\"4\" stroke-linecap=\"round\"\/><circle cx=\"24\" cy=\"64\" r=\"4\" fill=\"#1A50A0\"\/><circle cx=\"56\" cy=\"64\" r=\"4\" fill=\"#1A50A0\"\/><\/svg>',\n  twist_march:'<svg viewBox=\"0 0 80 80\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><circle cx=\"40\" cy=\"10\" r=\"8\" fill=\"#D95C12\"\/><path d=\"M40 18L40 42\" stroke=\"#D95C12\" stroke-width=\"4\" stroke-linecap=\"round\"\/><path d=\"M40 30L60 22\" stroke=\"#D95C12\" stroke-width=\"4\" stroke-linecap=\"round\"\/><path d=\"M40 38L20 32\" stroke=\"#D95C12\" stroke-width=\"4\" stroke-linecap=\"round\"\/><path d=\"M40 42L28 54\" stroke=\"#D95C12\" stroke-width=\"4\" stroke-linecap=\"round\"\/><path d=\"M28 54L26 68\" stroke=\"#D95C12\" stroke-width=\"3.5\" stroke-linecap=\"round\"\/><path d=\"M40 42L54 50\" stroke=\"#D95C12\" stroke-width=\"4\" stroke-linecap=\"round\"\/><circle cx=\"26\" cy=\"70\" r=\"3\" fill=\"#D95C12\"\/><circle cx=\"56\" cy=\"50\" r=\"3.5\" fill=\"#D95C12\"\/><\/svg>',\n\n  \/* \uc900\ube44\u00b7\ub9c8\ubb34\ub9ac \uc2a4\ud2b8\ub808\uce6d \uacc4\uc5f4 *\/\n  stretch_neck:'<svg viewBox=\"0 0 80 80\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><circle cx=\"40\" cy=\"14\" r=\"9\" fill=\"#1F5C3E\"\/><path d=\"M40 23L40 42\" stroke=\"#1F5C3E\" stroke-width=\"4\" stroke-linecap=\"round\"\/><path d=\"M24 30L40 36L56 30\" stroke=\"#1F5C3E\" stroke-width=\"4\" stroke-linecap=\"round\" fill=\"none\"\/><path d=\"M24 30L18 50\" stroke=\"#1F5C3E\" stroke-width=\"3.5\" stroke-linecap=\"round\"\/><path d=\"M56 30L62 50\" stroke=\"#1F5C3E\" stroke-width=\"3.5\" stroke-linecap=\"round\"\/><path d=\"M40 42L34 62\" stroke=\"#1F5C3E\" stroke-width=\"4\" stroke-linecap=\"round\"\/><path d=\"M40 42L46 62\" stroke=\"#1F5C3E\" stroke-width=\"4\" stroke-linecap=\"round\"\/><path d=\"M36 8Q40 4 44 8\" stroke=\"#1F5C3E\" stroke-width=\"2\" fill=\"none\" stroke-linecap=\"round\"\/><\/svg>',\n  shoulder_roll:'<svg viewBox=\"0 0 80 80\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><circle cx=\"40\" cy=\"14\" r=\"9\" fill=\"#1A50A0\"\/><path d=\"M40 23L40 42\" stroke=\"#1A50A0\" stroke-width=\"4\" stroke-linecap=\"round\"\/><path d=\"M40 42L34 62\" stroke=\"#1A50A0\" stroke-width=\"4\" stroke-linecap=\"round\"\/><path d=\"M40 42L46 62\" stroke=\"#1A50A0\" stroke-width=\"4\" stroke-linecap=\"round\"\/><path d=\"M20 28Q14 22 20 16Q26 10 32 16\" stroke=\"#1A50A0\" stroke-width=\"2.5\" fill=\"none\" stroke-linecap=\"round\"\/><circle cx=\"22\" cy=\"30\" r=\"2.5\" fill=\"#1A50A0\"\/><path d=\"M60 28Q66 22 60 16Q54 10 48 16\" stroke=\"#1A50A0\" stroke-width=\"2.5\" fill=\"none\" stroke-linecap=\"round\"\/><circle cx=\"58\" cy=\"30\" r=\"2.5\" fill=\"#1A50A0\"\/><\/svg>',\n  hip_circle: '<svg viewBox=\"0 0 80 80\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><circle cx=\"40\" cy=\"14\" r=\"9\" fill=\"#D95C12\"\/><path d=\"M40 23L40 40\" stroke=\"#D95C12\" stroke-width=\"4\" stroke-linecap=\"round\"\/><path d=\"M26 30L40 36L54 30\" stroke=\"#D95C12\" stroke-width=\"4\" stroke-linecap=\"round\" fill=\"none\"\/><path d=\"M40 40L32 60L30 72\" stroke=\"#D95C12\" stroke-width=\"4\" stroke-linecap=\"round\" fill=\"none\"\/><path d=\"M40 40L48 60L50 72\" stroke=\"#D95C12\" stroke-width=\"4\" stroke-linecap=\"round\" fill=\"none\"\/><path d=\"M32 48Q24 54 28 62Q32 70 40 66\" stroke=\"#D95C12\" stroke-width=\"2\" fill=\"none\" stroke-linecap=\"round\" stroke-dasharray=\"3,2\"\/><\/svg>',\n  ankle_roll: '<svg viewBox=\"0 0 80 80\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><circle cx=\"40\" cy=\"10\" r=\"8\" fill=\"#7A4A2D\"\/><path d=\"M40 18L40 38\" stroke=\"#7A4A2D\" stroke-width=\"4\" stroke-linecap=\"round\"\/><path d=\"M26 26L54 26\" stroke=\"#7A4A2D\" stroke-width=\"4\" stroke-linecap=\"round\"\/><path d=\"M40 38L32 56\" stroke=\"#7A4A2D\" stroke-width=\"4\" stroke-linecap=\"round\"\/><path d=\"M40 38L48 56\" stroke=\"#7A4A2D\" stroke-width=\"4\" stroke-linecap=\"round\"\/><circle cx=\"32\" cy=\"56\" r=\"3.5\" fill=\"#7A4A2D\"\/><path d=\"M48 56L54 64\" stroke=\"#7A4A2D\" stroke-width=\"3.5\" stroke-linecap=\"round\"\/><path d=\"M46 62Q54 58 58 66Q62 74 54 76\" stroke=\"#7A4A2D\" stroke-width=\"2\" fill=\"none\" stroke-linecap=\"round\" stroke-dasharray=\"3,2\"\/><\/svg>',\n  cat_cow:    '<svg viewBox=\"0 0 80 80\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><circle cx=\"12\" cy=\"38\" r=\"7\" fill=\"#1F5C3E\"\/><path d=\"M18 38Q30 26 52 26Q64 26 68 36\" stroke=\"#1F5C3E\" stroke-width=\"4\" fill=\"none\" stroke-linecap=\"round\"\/><path d=\"M20 38L16 52\" stroke=\"#1F5C3E\" stroke-width=\"3.5\" stroke-linecap=\"round\"\/><path d=\"M28 36L24 52\" stroke=\"#1F5C3E\" stroke-width=\"3.5\" stroke-linecap=\"round\"\/><path d=\"M60 36L58 52\" stroke=\"#1F5C3E\" stroke-width=\"3.5\" stroke-linecap=\"round\"\/><path d=\"M66 36L68 52\" stroke=\"#1F5C3E\" stroke-width=\"3.5\" stroke-linecap=\"round\"\/><path d=\"M16 52L26 52\" stroke=\"#1F5C3E\" stroke-width=\"2.5\" stroke-linecap=\"round\"\/><path d=\"M58 52L70 52\" stroke=\"#1F5C3E\" stroke-width=\"2.5\" stroke-linecap=\"round\"\/><\/svg>',\n  seated_twist:'<svg viewBox=\"0 0 80 80\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><circle cx=\"42\" cy=\"12\" r=\"8\" fill=\"#1A50A0\"\/><path d=\"M42 20L42 40\" stroke=\"#1A50A0\" stroke-width=\"4\" stroke-linecap=\"round\"\/><path d=\"M56 28L42 32L28 26\" stroke=\"#1A50A0\" stroke-width=\"4\" stroke-linecap=\"round\" fill=\"none\"\/><path d=\"M42 40L34 56\" stroke=\"#1A50A0\" stroke-width=\"4\" stroke-linecap=\"round\"\/><path d=\"M42 40L50 56\" stroke=\"#1A50A0\" stroke-width=\"4\" stroke-linecap=\"round\"\/><path d=\"M30 48L54 48\" stroke=\"#C4CCDB\" stroke-width=\"2\"\/><path d=\"M34 56L22 58\" stroke=\"#1A50A0\" stroke-width=\"3\" stroke-linecap=\"round\"\/><path d=\"M50 56L62 58\" stroke=\"#1A50A0\" stroke-width=\"3\" stroke-linecap=\"round\"\/><\/svg>',\n  breathing:  '<svg viewBox=\"0 0 80 80\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><circle cx=\"40\" cy=\"12\" r=\"9\" fill=\"#1E3055\"\/><path d=\"M40 21L40 44\" stroke=\"#1E3055\" stroke-width=\"4\" stroke-linecap=\"round\"\/><ellipse cx=\"40\" cy=\"38\" rx=\"14\" ry=\"8\" fill=\"none\" stroke=\"#1E3055\" stroke-width=\"2.5\" stroke-dasharray=\"4,2\"\/><path d=\"M26 30L40 36L54 30\" stroke=\"#1E3055\" stroke-width=\"4\" stroke-linecap=\"round\" fill=\"none\"\/><path d=\"M40 44L32 62\" stroke=\"#1E3055\" stroke-width=\"4\" stroke-linecap=\"round\"\/><path d=\"M40 44L48 62\" stroke=\"#1E3055\" stroke-width=\"4\" stroke-linecap=\"round\"\/><path d=\"M34 66L46 66\" stroke=\"#1E3055\" stroke-width=\"3\" stroke-linecap=\"round\"\/><\/svg>',\n  child_pose: '<svg viewBox=\"0 0 80 80\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><circle cx=\"60\" cy=\"28\" r=\"7\" fill=\"#1F5C3E\"\/><path d=\"M54 32L38 40\" stroke=\"#1F5C3E\" stroke-width=\"4\" stroke-linecap=\"round\"\/><path d=\"M38 40L18 36\" stroke=\"#1F5C3E\" stroke-width=\"4\" stroke-linecap=\"round\"\/><circle cx=\"16\" cy=\"35\" r=\"3.5\" fill=\"#1F5C3E\"\/><path d=\"M54 32L58 48L46 56\" stroke=\"#1F5C3E\" stroke-width=\"4\" stroke-linecap=\"round\" fill=\"none\"\/><path d=\"M46 56L40 64\" stroke=\"#1F5C3E\" stroke-width=\"3.5\" stroke-linecap=\"round\"\/><path d=\"M5 68L75 68\" stroke=\"#C4CCDB\" stroke-width=\"2\"\/><\/svg>',\n  wrist_roll: '<svg viewBox=\"0 0 80 80\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><circle cx=\"40\" cy=\"14\" r=\"8\" fill=\"#7A4A2D\"\/><path d=\"M40 22L40 38\" stroke=\"#7A4A2D\" stroke-width=\"4\" stroke-linecap=\"round\"\/><path d=\"M40 32L20 22\" stroke=\"#7A4A2D\" stroke-width=\"4\" stroke-linecap=\"round\"\/><path d=\"M40 32L60 22\" stroke=\"#7A4A2D\" stroke-width=\"4\" stroke-linecap=\"round\"\/><path d=\"M16 20Q10 28 18 34\" stroke=\"#7A4A2D\" stroke-width=\"2\" fill=\"none\" stroke-linecap=\"round\" stroke-dasharray=\"3,2\"\/><path d=\"M64 20Q70 28 62 34\" stroke=\"#7A4A2D\" stroke-width=\"2\" fill=\"none\" stroke-linecap=\"round\" stroke-dasharray=\"3,2\"\/><path d=\"M40 38L32 58L30 70\" stroke=\"#7A4A2D\" stroke-width=\"4\" stroke-linecap=\"round\" fill=\"none\"\/><path d=\"M40 38L48 58L50 70\" stroke=\"#7A4A2D\" stroke-width=\"4\" stroke-linecap=\"round\" fill=\"none\"\/><\/svg>',\n  torso_bend: '<svg viewBox=\"0 0 80 80\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><circle cx=\"40\" cy=\"10\" r=\"8\" fill=\"#D95C12\"\/><path d=\"M40 18Q36 36 28 44\" stroke=\"#D95C12\" stroke-width=\"4\" stroke-linecap=\"round\" fill=\"none\"\/><path d=\"M24 28L52 32\" stroke=\"#D95C12\" stroke-width=\"4\" stroke-linecap=\"round\"\/><circle cx=\"54\" cy=\"34\" r=\"3.5\" fill=\"#D95C12\"\/><path d=\"M28 44L20 62\" stroke=\"#D95C12\" stroke-width=\"4\" stroke-linecap=\"round\"\/><path d=\"M28 44L40 60\" stroke=\"#D95C12\" stroke-width=\"4\" stroke-linecap=\"round\"\/><circle cx=\"20\" cy=\"64\" r=\"3\" fill=\"#D95C12\"\/><circle cx=\"40\" cy=\"62\" r=\"3\" fill=\"#D95C12\"\/><\/svg>'\n};\n\n\/* \u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\n   \uc6b4\ub3d9 \ub370\uc774\ud130\ubca0\uc774\uc2a4 (40\uac1c \uc774\uc0c1)\n   \uac01 \uc6b4\ub3d9: id, name, desc, count\/time, icon, cat(\ud558\uccb4\/\uc0c1\uccb4\/\ucf54\uc5b4\/\uc720\uc0b0\uc18c), cntColor\n   \u2500\u2500\u2500 \ud558\uccb4 (13\uac1c) \u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500 *\/\nvar LOWER = [\n  {id:'L01', name:'\uc758\uc790 \uc2a4\ucffc\ud2b8',          desc:'\uc758\uc790 \uc55e\uc5d0 \uc11c\uc11c \ucc9c\ucc9c\ud788 \uc549\ub4ef\uc774 \ub0b4\ub824\uac14\ub2e4 \uc62c\ub77c\uc640\uc694.',                      count:'10~15\ud68c \u00d7 2\uc138\ud2b8',    rest:'30\ucd08 \ud734\uc2dd', icon:'squat',       cntColor:''},\n  {id:'L02', name:'\uc640\uc774\ub4dc \uc2a4\ucffc\ud2b8',        desc:'\ubc1c\uc744 \uc5b4\uae68\ubcf4\ub2e4 \ub113\uac8c \ubc8c\ub9ac\uace0 \ubc1c\ub05d\uc744 \ubc14\uae65\uc73c\ub85c \ud5a5\ud574 \uc2a4\ucffc\ud2b8\ud574\uc694.',           count:'12~15\ud68c \u00d7 2\uc138\ud2b8',    rest:'30\ucd08 \ud734\uc2dd', icon:'squat_wide',  cntColor:'wkt_cnt_blue'},\n  {id:'L03', name:'\uc2a4\ucffc\ud2b8 \ud640\ub4dc',         desc:'\ub0b4\ub824\uac04 \uc790\uc138\uc5d0\uc11c 3\ucd08\uac04 \uba48\ucd94\uba70 \ucc9c\ucc9c\ud788 \ubc18\ubcf5\ud574\uc694.',                         count:'8~10\ud68c \u00d7 2\uc138\ud2b8',     rest:'30\ucd08 \ud734\uc2dd', icon:'squat_pulse', cntColor:'wkt_cnt_orange'},\n  {id:'L04', name:'\ub7f0\uc9c0 (\uc55e\uc73c\ub85c)',        desc:'\ud55c \ubc1c\uc744 \uc55e\uc73c\ub85c \ub0b4\ub51b\uc5b4 \ubb34\ub98e\uc774 90\ub3c4\uac00 \ub418\ub3c4\ub85d \ucc9c\ucc9c\ud788 \ub0b4\ub824\uac00\uc694.',           count:'\uc88c\uc6b0 \uac01 8~10\ud68c',      rest:'30\ucd08 \ud734\uc2dd', icon:'lunge',       cntColor:'wkt_cnt_green'},\n  {id:'L05', name:'\ub7f0\uc9c0 (\ub4a4\ub85c)',          desc:'\ud55c \ubc1c\uc744 \ub4a4\ub85c \ube7c\uc11c \ubb34\ub98e\uc774 \ubc14\ub2e5\uc5d0 \ub2ff\uc744 \ub4ef \ub0b4\ub824\uac00\uc694.',                    count:'\uc88c\uc6b0 \uac01 8~10\ud68c',      rest:'30\ucd08 \ud734\uc2dd', icon:'lunge_back',  cntColor:'wkt_cnt_warm'},\n  {id:'L06', name:'\ud799 \ube0c\ub9bf\uc9c0',           desc:'\ub4f1\uc744 \ubc14\ub2e5\uc5d0 \ub300\uace0 \ubb34\ub98e\uc744 \uc138\uc6b4 \ud6c4 \uc5c9\ub369\uc774\ub97c \ub4e4\uc5b4\uc62c\ub824\uc694.',                  count:'12~15\ud68c \u00d7 2\uc138\ud2b8',    rest:'30\ucd08 \ud734\uc2dd', icon:'bridge',      cntColor:'wkt_cnt_green'},\n  {id:'L07', name:'\ud55c\ucabd \ud799 \ube0c\ub9bf\uc9c0',      desc:'\ud55c \ubc1c\uc529 \ub4e4\uc5b4 \uc5c9\ub369\uc774\ub97c \ub4e4\uc5b4\uc62c\ub824 \ucf54\uc5b4\uc640 \ud558\uccb4\ub97c \ud568\uaed8 \uc790\uadf9\ud574\uc694.',           count:'\uc88c\uc6b0 \uac01 8~10\ud68c',      rest:'30\ucd08 \ud734\uc2dd', icon:'bridge_single',cntColor:'wkt_cnt_orange'},\n  {id:'L08', name:'\uce74\ud504 \ub808\uc774\uc988',         desc:'\ub450 \ubc1c\uc744 \ubaa8\uc73c\uace0 \ucc9c\ucc9c\ud788 \ubc1c\ub4a4\uafc8\uce58\ub97c \ub4e4\uc5c8\ub2e4 \ub0b4\ub824\uc694.',                       count:'15~20\ud68c \u00d7 2\uc138\ud2b8',    rest:'30\ucd08 \ud734\uc2dd', icon:'calfrise',    cntColor:'wkt_cnt_warm'},\n  {id:'L09', name:'\uacc4\ub2e8 \uc624\ub974\uae30 \uc81c\uc790\ub9ac',   desc:'\uacc4\ub2e8\uc774\ub098 \ub450\uaebc\uc6b4 \ucc45 \uc704\ub97c \ucc9c\ucc9c\ud788 \uc624\ub974\ub0b4\ub9ac\ub294 \ub3d9\uc791\uc774\uc5d0\uc694.',                  count:'\uac01 \ubc1c 10\ud68c \u00d7 2\uc138\ud2b8', rest:'30\ucd08 \ud734\uc2dd', icon:'step_up',     cntColor:''},\n  {id:'L10', name:'\ubb34\ub98e \ub192\uc774 \uc62c\ub9ac\uae30',     desc:'\uc81c\uc790\ub9ac\uc5d0\uc11c \ubb34\ub98e\uc744 \ud5c8\ub9ac \ub192\uc774\uae4c\uc9c0 \ubc88\uac08\uc544 \uc62c\ub824\uc694.',                        count:'\uc88c\uc6b0 \uac01 10~12\ud68c',     rest:'30\ucd08 \ud734\uc2dd', icon:'standing_knee',cntColor:'wkt_cnt_blue'},\n  {id:'L11', name:'\uc0ac\uc774\ub4dc \ub808\uadf8 \ub808\uc774\uc988',   desc:'\uc758\uc790\ub97c \uc7a1\uace0 \uc11c\uc11c \ud55c \ubc1c\uc529 \uc606\uc73c\ub85c \ub4e4\uc5b4\uc62c\ub824\uc694.',                          count:'\uc88c\uc6b0 \uac01 12~15\ud68c',     rest:'30\ucd08 \ud734\uc2dd', icon:'side_leg',    cntColor:'wkt_cnt_green'},\n  {id:'L12', name:'\ub2f9\ub098\uadc0 \ud0a5',           desc:'\ub124 \ubc1c \uae30\uae30 \uc790\uc138\uc5d0\uc11c \ud55c\ucabd \ubc1c\uc744 \ub4a4\ub85c \ucc28\uc62c\ub824\uc694.',                         count:'\uc88c\uc6b0 \uac01 10~12\ud68c',     rest:'30\ucd08 \ud734\uc2dd', icon:'donkey_kick', cntColor:'wkt_cnt_orange'},\n  {id:'L13', name:'\uc640\uc774\ub4dc \uc2a4\ucffc\ud2b8 \ud384\uc2a4',  desc:'\uc640\uc774\ub4dc \uc2a4\ucffc\ud2b8 \uc790\uc138\ub97c \uc720\uc9c0\ud558\uba74\uc11c \uc791\uac8c \uc704\uc544\ub798\ub85c \ub9ac\ub4ec\uac10 \uc788\uac8c \uc6c0\uc9c1\uc5ec\uc694.',    count:'20\ud68c \u00d7 2\uc138\ud2b8',        rest:'30\ucd08 \ud734\uc2dd', icon:'squat_wide',  cntColor:'wkt_cnt_blue'}\n];\n\n\/* \u2500\u2500\u2500 \uc0c1\uccb4 (10\uac1c) \u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500 *\/\nvar UPPER = [\n  {id:'U01', name:'\ubb34\ub98e \ud478\uc26c\uc5c5',         desc:'\ubb34\ub98e\uc744 \ubc14\ub2e5\uc5d0 \ub300\uace0 \ud314\uc744 \uad7d\ud614\ub2e4 \ud3b4\ub294 \ud3b8\uc548\ud55c \ubc84\uc804\uc774\uc5d0\uc694.',                count:'10~12\ud68c \u00d7 2\uc138\ud2b8',    rest:'30\ucd08 \ud734\uc2dd', icon:'pushup',      cntColor:'wkt_cnt_green'},\n  {id:'U02', name:'\uacbd\uc0ac \ud478\uc26c\uc5c5 (\ubcbd)',    desc:'\uc18c\ud30c\u00b7\ud14c\uc774\ube14\uc5d0 \uc190\uc744 \uc9da\uace0 \uacbd\uc0ac\uc9c4 \uac01\ub3c4\uc5d0\uc11c \ud314\uc744 \uad7d\ud614\ub2e4 \ud3b4\uc694.',             count:'12~15\ud68c \u00d7 2\uc138\ud2b8',    rest:'30\ucd08 \ud734\uc2dd', icon:'pushup_incline',cntColor:'wkt_cnt_blue'},\n  {id:'U03', name:'\ubcbd \ubc00\uae30',            desc:'\ubcbd\uc5d0 \uc190\uc744 \uc9da\uace0 \ud314\uc744 \uad7d\ud614\ub2e4 \ud3b4\ub294 \uac00\ubcbc\uc6b4 \uc0c1\uccb4 \uc6b4\ub3d9\uc774\uc5d0\uc694.',               count:'12~15\ud68c \u00d7 2\uc138\ud2b8',    rest:'30\ucd08 \ud734\uc2dd', icon:'wallpush',    cntColor:'wkt_cnt_orange'},\n  {id:'U04', name:'\ud2b8\ub77c\uc774\uc149 \ub525 (\uc758\uc790)', desc:'\uc758\uc790 \uac00\uc7a5\uc790\ub9ac\uc5d0 \uc190\uc744 \uc9da\uace0 \ud314\uafc8\uce58\ub97c \uad7d\ud614\ub2e4 \ud3b4\uc11c \ud314 \ub4a4\ucabd\uc744 \uc790\uadf9\ud574\uc694.',    count:'10~12\ud68c \u00d7 2\uc138\ud2b8',    rest:'30\ucd08 \ud734\uc2dd', icon:'tricep_dip',  cntColor:'wkt_cnt_warm'},\n  {id:'U05', name:'\ud314 Y\uc790 \ub4e4\uae30',        desc:'\uc55e\uc73c\ub85c \uc219\uc778 \uc790\uc138\uc5d0\uc11c \ud314\uc744 Y\uc790 \ubaa8\uc591\uc73c\ub85c \ub4e4\uc5b4\uc62c\ub824\uc694.',                    count:'12~15\ud68c \u00d7 2\uc138\ud2b8',    rest:'30\ucd08 \ud734\uc2dd', icon:'shoulder_Y',  cntColor:''},\n  {id:'U06', name:'\ud314 \ud06c\uac8c \ub3cc\ub9ac\uae30',     desc:'\uc591\ud314\uc744 \uc606\uc73c\ub85c \ubed7\uace0 \uc55e\ub4a4\ub85c \ud06c\uac8c \uc6d0\uc744 \uadf8\ub9ac\uba70 \uc5b4\uae68\ub97c \ud480\uc5b4\uc694.',             count:'\uac01 \ubc29\ud5a5 10\ud68c \u00d7 2\uc138\ud2b8',rest:'20\ucd08 \ud734\uc2dd', icon:'arm_circle',  cntColor:'wkt_cnt_green'},\n  {id:'U07', name:'\uc55e\uc73c\ub85c \uc219\uc5ec \ub85c\uc789',   desc:'\uc0c1\uccb4\ub97c \uc0b4\uc9dd \uc55e\uc73c\ub85c \uae30\uc6b8\uc774\uace0 \ud314\uafc8\uce58\ub97c \ub4a4\ub85c \ub2f9\uaca8\uc694.',                    count:'12~15\ud68c \u00d7 2\uc138\ud2b8',    rest:'30\ucd08 \ud734\uc2dd', icon:'rowing_bend', cntColor:'wkt_cnt_blue'},\n  {id:'U08', name:'\uac00\uc2b4 \uc5f4\uae30',          desc:'\ud314\uc744 \uc55e\uc5d0\uc11c \ubaa8\uc558\ub2e4\uac00 \ub4a4\ub85c \ud65c\uc9dd \ubc8c\ub824 \uac00\uc2b4 \uadfc\uc721\uc744 \uc790\uadf9\ud574\uc694.',             count:'15\ud68c \u00d7 2\uc138\ud2b8',        rest:'20\ucd08 \ud734\uc2dd', icon:'chest_open',  cntColor:'wkt_cnt_orange'},\n  {id:'U09', name:'\ubb34\ub98e \ud478\uc26c\uc5c5 (\uc640\uc774\ub4dc)',desc:'\uc190 \uac04\uaca9\uc744 \ub113\uac8c \uc9da\uc5b4 \uac00\uc2b4 \ubc14\uae65\ucabd\uc744 \ub354 \uc790\uadf9\ud558\ub294 \ubb34\ub98e \ud478\uc26c\uc5c5\uc774\uc5d0\uc694.',     count:'10~12\ud68c \u00d7 2\uc138\ud2b8',    rest:'30\ucd08 \ud734\uc2dd', icon:'pushup',      cntColor:'wkt_cnt_warm'},\n  {id:'U10', name:'\ud314 \uad50\ucc28 \uc62c\ub9ac\uae30',     desc:'\uc591\ud314\uc744 \ubc88\uac08\uc544 \uc55e\uc73c\ub85c \ub4e4\uc5b4\uc62c\ub824 \uc5b4\uae68\uc640 \uc0c1\uccb4\ub97c \uc790\uadf9\ud574\uc694.',                 count:'\uc88c\uc6b0 \uac01 12\ud68c',        rest:'20\ucd08 \ud734\uc2dd', icon:'chest_open',  cntColor:''}\n];\n\n\/* \u2500\u2500\u2500 \ucf54\uc5b4 (9\uac1c) \u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500 *\/\nvar CORE = [\n  {id:'C01', name:'\ubb34\ub98e \ud50c\ub7ad\ud06c',         desc:'\ubb34\ub98e\uc744 \ubc14\ub2e5\uc5d0 \ub300\uace0 \ubab8\uc744 \uc77c\uc790\ub85c \uc720\uc9c0\ud574\uc694.',                              count:'15~20\ucd08 \u00d7 2\uc138\ud2b8',    rest:'30\ucd08 \ud734\uc2dd', icon:'plank_knee',  cntColor:''},\n  {id:'C02', name:'\uc644\uc804 \ud50c\ub7ad\ud06c',         desc:'\ud314\uafc8\uce58\ub97c \uc9da\uace0 \ubab8 \uc804\uccb4\ub97c \uc77c\uc790\ub85c \uc720\uc9c0\ud574\uc694.',                              count:'20~30\ucd08 \u00d7 2\uc138\ud2b8',    rest:'30\ucd08 \ud734\uc2dd', icon:'plank',       cntColor:'wkt_cnt_blue'},\n  {id:'C03', name:'\uc0ac\uc774\ub4dc \ud50c\ub7ad\ud06c (\ubb34\ub98e)',desc:'\uc606\uc73c\ub85c \ubb34\ub98e\uc744 \uc9da\uace0 \uc0c1\uccb4\ub97c \ub4e4\uc5b4\uc62c\ub824 \uc606\uad6c\ub9ac\ub97c \uc790\uadf9\ud574\uc694.',                 count:'\uc88c\uc6b0 \uac01 15\ucd08 \u00d7 2\uc138\ud2b8',rest:'20\ucd08 \ud734\uc2dd', icon:'side_plank',  cntColor:'wkt_cnt_green'},\n  {id:'C04', name:'\ud06c\ub7f0\uce58',             desc:'\ub4f1\uc744 \ubc14\ub2e5\uc5d0 \ub300\uace0 \ub204\uc6cc \uc0c1\uccb4\ub97c \uc57d\uac04 \ub4e4\uc5b4\uc62c\ub824\uc694.',                         count:'12~15\ud68c \u00d7 2\uc138\ud2b8',    rest:'20\ucd08 \ud734\uc2dd', icon:'crunch',      cntColor:'wkt_cnt_orange'},\n  {id:'C05', name:'\ub370\ub4dc \ubc84\uadf8',          desc:'\ub204\uc6cc\uc11c \ud314\ub2e4\ub9ac\ub97c \ubc88\uac08\uc544 \ubed7\uc73c\uba70 \ucf54\uc5b4\ub97c \uc548\uc815\ud654\ud574\uc694.',                       count:'\uc88c\uc6b0 \uac01 8~10\ud68c',      rest:'20\ucd08 \ud734\uc2dd', icon:'dead_bug',    cntColor:'wkt_cnt_warm'},\n  {id:'C06', name:'\ubc84\ub4dc \ub3c5',            desc:'\ub124 \ubc1c \uae30\uae30 \uc790\uc138\uc5d0\uc11c \ud314\ub2e4\ub9ac\ub97c \ubc18\ub300 \ubc29\ud5a5\uc73c\ub85c \ubed7\uc5b4\uc694.',                    count:'\uc88c\uc6b0 \uac01 8~10\ud68c',      rest:'20\ucd08 \ud734\uc2dd', icon:'bird_dog',    cntColor:''},\n  {id:'C07', name:'\uc288\ud37c\ub9e8',            desc:'\uc5ce\ub4dc\ub9b0 \uc790\uc138\uc5d0\uc11c \ud314\ub2e4\ub9ac\ub97c \ub3d9\uc2dc\uc5d0 \ub4e4\uc5b4\uc62c\ub824 \ucc99\ucd94 \uae30\ub9bd\uadfc\uc744 \uac15\ud654\ud574\uc694.',        count:'8~10\ud68c \u00d7 2\uc138\ud2b8',      rest:'20\ucd08 \ud734\uc2dd', icon:'superman',    cntColor:'wkt_cnt_blue'},\n  {id:'C08', name:'\ub9c8\uc6b4\ud2f4 \ud074\ub77c\uc774\uba38',    desc:'\ud50c\ub7ad\ud06c \uc790\uc138\uc5d0\uc11c \ubb34\ub98e\uc744 \uac00\uc2b4 \ucabd\uc73c\ub85c \ubc88\uac08\uc544 \ub2f9\uaca8\uc694.',                    count:'20\ucd08 \u00d7 2\uc138\ud2b8',        rest:'30\ucd08 \ud734\uc2dd', icon:'mountain_cl', cntColor:'wkt_cnt_orange'},\n  {id:'C09', name:'\ub2e4\ub9ac \ub4e4\uc5b4\uc62c\ub9ac\uae30',    desc:'\ub204\uc6cc\uc11c \ub450 \ub2e4\ub9ac\ub97c \ud568\uaed8 \ub4e4\uc5b4\uc62c\ub9ac\uace0 \ucc9c\ucc9c\ud788 \ub0b4\ub824\uc694.',                       count:'10~12\ud68c \u00d7 2\uc138\ud2b8',    rest:'20\ucd08 \ud734\uc2dd', icon:'crunch',      cntColor:'wkt_cnt_green'}\n];\n\n\/* \u2500\u2500\u2500 \uc720\uc0b0\uc18c (9\uac1c) \u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500 *\/\nvar CARDIO = [\n  {id:'A01', name:'\uc81c\uc790\ub9ac \ubb34\ub98e \uc62c\ub9ac\uae30',  desc:'\uadf8 \uc790\ub9ac\uc5d0\uc11c \ubb34\ub98e\uc744 \ud5c8\ub9ac \ub192\uc774\uae4c\uc9c0 \ubc88\uac08\uc544 \uc62c\ub824\uc694.',                       count:'1\ubd84 \u00d7 2\uc138\ud2b8',         rest:'30\ucd08 \ud734\uc2dd', icon:'march',       cntColor:''},\n  {id:'A02', name:'\uc0ac\uc774\ub4dc \uc2a4\ud15d',        desc:'\uc591\ubc1c\uc744 \uc5b4\uae68 \ub113\uc774\ub85c \ubc8c\ub9ac\uba70 \uc88c\uc6b0\ub85c \ub9ac\ub4ec\uac10 \uc788\uac8c \uc774\ub3d9\ud574\uc694.',                count:'1\ubd84 \u00d7 2\uc138\ud2b8',         rest:'30\ucd08 \ud734\uc2dd', icon:'sidestep',    cntColor:'wkt_cnt_orange'},\n  {id:'A03', name:'\uc7bd \ud06c\ub85c\uc2a4 (\uadf8\ub9bc\uc790 \ubcf5\uc2f1)',desc:'\uc81c\uc790\ub9ac\uc5d0\uc11c \uc591\ud314\uc744 \ubc88\uac08\uc544 \uc55e\uc73c\ub85c \ubed7\uc73c\uba70 \ub9ac\ub4ec\uac10 \uc788\uac8c \uc6c0\uc9c1\uc5ec\uc694.',      count:'1\ubd84 \u00d7 2\uc138\ud2b8',         rest:'30\ucd08 \ud734\uc2dd', icon:'jab_cross',   cntColor:'wkt_cnt_blue'},\n  {id:'A04', name:'\uc2a4\ud15d \ub304\uc2a4',         desc:'\uac00\ubccd\uac8c \ubc1c\uc744 \uad50\ucc28\ud558\uba70 \ub9ac\ub4ec\uac10 \uc788\uac8c \uc6c0\uc9c1\uc5ec\uc694.',                            count:'1\ubd84 \u00d7 2\uc138\ud2b8',         rest:'30\ucd08 \ud734\uc2dd', icon:'dance_step',  cntColor:'wkt_cnt_green'},\n  {id:'A05', name:'\uc758\uc790 \ubc1c \ud130\uce58',       desc:'\uc758\uc790 \uc55e\uc5d0 \uc11c\uc11c \ubc1c\ub05d\uc73c\ub85c \uc758\uc790 \uc88c\uba74\uc744 \ubc88\uac08\uc544 \uac00\ubccd\uac8c \ud130\uce58\ud574\uc694.',           count:'30\ucd08 \u00d7 2\uc138\ud2b8',        rest:'20\ucd08 \ud734\uc2dd', icon:'toe_tap',     cntColor:'wkt_cnt_warm'},\n  {id:'A06', name:'\ud314\ubc8c\ub824\ub6f0\uae30 (\uc800\uac15\ub3c4)',desc:'\uc810\ud504 \uc5c6\uc774 \ud314\uacfc \ubc1c\uc744 \ubc88\uac08\uc544 \ubc8c\ub838\ub2e4 \ubaa8\uc73c\ub294 \ub3d9\uc791\uc774\uc5d0\uc694.',                 count:'30\ucd08 \u00d7 2\uc138\ud2b8',        rest:'20\ucd08 \ud734\uc2dd', icon:'jumping_jack_mod',cntColor:''},\n  {id:'A07', name:'\ud2b8\uc704\uc2a4\ud2b8 \uac77\uae30',      desc:'\uc81c\uc790\ub9ac\uc5d0\uc11c \uac78\uc73c\uba70 \uc0c1\uccb4\ub97c \uc88c\uc6b0\ub85c \ube44\ud2c0\uc5b4\uc694.',                             count:'1\ubd84 \u00d7 2\uc138\ud2b8',         rest:'30\ucd08 \ud734\uc2dd', icon:'twist_march', cntColor:'wkt_cnt_blue'},\n  {id:'A08', name:'\ud314 \ub4e4\uc5b4 \ube60\ub978 \uac77\uae30',  desc:'\ud314\uc744 \ud06c\uac8c \ud754\ub4e4\uba74\uc11c \uc81c\uc790\ub9ac\uc5d0\uc11c \ube60\ub974\uac8c \uac78\uc5b4\uc694.',                          count:'1\ubd84 \u00d7 2\uc138\ud2b8',         rest:'30\ucd08 \ud734\uc2dd', icon:'march',       cntColor:'wkt_cnt_orange'},\n  {id:'A09', name:'\uc2a4\ud15d \ubc15\uc2a4 (\uc758\uc790)',   desc:'\uc758\uc790\ub098 \ub0ae\uc740 \uacc4\ub2e8\uc744 \uc774\uc6a9\ud574 \uc624\ub974\ub0b4\ub9ac\ub294 \uc720\uc0b0\uc18c \ub3d9\uc791\uc774\uc5d0\uc694.',               count:'30\ucd08 \u00d7 2\uc138\ud2b8',        rest:'20\ucd08 \ud734\uc2dd', icon:'step_up',     cntColor:'wkt_cnt_green'}\n];\n\n\/* \u2500\u2500\u2500 \uc900\ube44 \uc6b4\ub3d9 \ud480 (10\uac1c) \u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500 *\/\nvar WARMUP = [\n  {id:'W01', name:'\ubaa9\u00b7\uc5b4\uae68 \uc2a4\ud2b8\ub808\uce6d',    desc:'\ubaa9\uc744 \ucc9c\ucc9c\ud788 \uc88c\uc6b0\ub85c \uae30\uc6b8\uc774\uace0 \uc5b4\uae68\ub97c \uc55e\ub4a4\ub85c \ub3cc\ub824\uc8fc\uc138\uc694.',               time:'\uac01 \ubc29\ud5a5 5\ud68c', icon:'stretch_neck'},\n  {id:'W02', name:'\uc5b4\uae68 \ud06c\uac8c \ub3cc\ub9ac\uae30',   desc:'\uc591\ud314\uc744 \ub298\uc5b4\ub728\ub9ac\uace0 \uc5b4\uae68\ub97c \uc55e\uc73c\ub85c 5\ubc88, \ub4a4\ub85c 5\ubc88 \ud06c\uac8c \ub3cc\ub824\uc694.',         time:'\uc55e\ub4a4 \uac01 5\ud68c', icon:'shoulder_roll'},\n  {id:'W03', name:'\uace0\uad00\uc808 \ud06c\uac8c \ub3cc\ub9ac\uae30', desc:'\uc591\uc190\uc744 \ud5c8\ub9ac\uc5d0 \uc5b9\uace0 \uc5c9\ub369\uc774\ub97c \ud06c\uac8c \uc6d0\uc744 \uadf8\ub9ac\ub4ef \ub3cc\ub824\uc8fc\uc138\uc694.',            time:'\uc88c\uc6b0 \uac01 5\ud68c', icon:'hip_circle'},\n  {id:'W04', name:'\ubc1c\ubaa9 \ubd80\ub4dc\ub7fd\uac8c \ub3cc\ub9ac\uae30',desc:'\uc758\uc790\ub97c \uc7a1\uace0 \ud55c \ubc1c\uc529 \ub4e4\uc5b4 \ubc1c\ubaa9\uc744 \ucc9c\ucc9c\ud788 \ub3cc\ub824\uc8fc\uc138\uc694.',                  time:'\uac01 \ubc29\ud5a5 5\ud68c', icon:'ankle_roll'},\n  {id:'W05', name:'\uace0\uc591\uc774\u00b7\uc18c \uc790\uc138',     desc:'\uc591\uc190\u00b7\ubb34\ub98e \uc9da\uace0 \ub4f1\uc744 \uad6c\ubd80\ub838\ub2e4 \ud3b4\uae30\ub97c \ubc18\ubcf5\ud574\uc694.',                        time:'8~10\ud68c \ubc18\ubcf5', icon:'cat_cow'},\n  {id:'W06', name:'\uc190\ubaa9\u00b7\ud314 \ud480\uae30',       desc:'\uc8fc\uba39\uc744 \uc950\uc5c8\ub2e4 \ud3b4\uace0 \uc190\ubaa9\uc744 \ucc9c\ucc9c\ud788 \ub3cc\ub824 \uc0c1\uccb4\ub97c \ud480\uc5b4\uc694.',                 time:'\uac01 \ubc29\ud5a5 5\ud68c', icon:'wrist_roll'},\n  {id:'W07', name:'\uc606\uc73c\ub85c \ubab8 \uae30\uc6b8\uc774\uae30', desc:'\uc591\ubc1c\uc744 \uc5b4\uae68 \ub113\uc774\ub85c \ubc8c\ub9ac\uace0 \uc0c1\uccb4\ub97c \uc88c\uc6b0\ub85c \ucc9c\ucc9c\ud788 \uae30\uc6b8\uc5ec\uc694.',             time:'\uc88c\uc6b0 \uac01 8\ucd08', icon:'torso_bend'},\n  {id:'W08', name:'\uc81c\uc790\ub9ac \ucc9c\ucc9c\ud788 \uac77\uae30', desc:'\ud314\uc744 \uac00\ubccd\uac8c \ud754\ub4e4\uba70 \uc81c\uc790\ub9ac\uc5d0\uc11c 1\ubd84\uac04 \ucc9c\ucc9c\ud788 \uac78\uc5b4 \uccb4\uc628\uc744 \uc62c\ub824\uc694.',       time:'1\ubd84', icon:'march'},\n  {id:'W09', name:'\uac00\uc2b4 \uc5f4\uae30 \uc2a4\ud2b8\ub808\uce6d', desc:'\uc591\ud314\uc744 \uc55e\uc5d0\uc11c \uad50\ucc28\ud588\ub2e4 \ub4a4\ub85c \ud65c\uc9dd \uc5f4\uc5b4 \uac00\uc2b4 \uadfc\uc721\uc744 \uae68\uc6cc\uc694.',           time:'10\ud68c \ubc18\ubcf5', icon:'chest_open'},\n  {id:'W10', name:'\ubb34\ub98e \uac00\ubccd\uac8c \uad6c\ubd80\ub9ac\uae30',desc:'\uc591\ubc1c\uc744 \ubaa8\uc73c\uace0 \uc591\uc190\uc744 \ubb34\ub98e\uc5d0 \uc5b9\uc5b4 \ubb34\ub98e\uc744 \uac00\ubccd\uac8c \uad6c\ubd80\ub838\ub2e4 \ud3b4\uc694.',       time:'10\ud68c \ubc18\ubcf5', icon:'squat'}\n];\n\n\/* \u2500\u2500\u2500 \ub9c8\ubb34\ub9ac \uc6b4\ub3d9 \ud480 (10\uac1c) \u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500 *\/\nvar COOLDOWN = [\n  {id:'D01', name:'\uc549\uc544\uc11c \ud5c8\ub9ac \ube44\ud2c0\uae30', desc:'\uc758\uc790\ub098 \ubc14\ub2e5\uc5d0 \uc549\uc544 \uc0c1\uccb4\ub97c \uc88c\uc6b0\ub85c \ucc9c\ucc9c\ud788 \ub3cc\ub824 \ud5c8\ub9ac\ub97c \ud480\uc5b4\uc694.',          time:'\uc88c\uc6b0 \uac01 15\ucd08', icon:'seated_twist'},\n  {id:'D02', name:'\uace0\uc591\uc774\u00b7\uc18c \uc790\uc138',    desc:'\uc591\uc190\u00b7\ubb34\ub98e \uc9da\uace0 \ub4f1\uc744 \uad6c\ubd80\ub838\ub2e4 \ud3b4\uba70 \ud5c8\ub9ac\ub97c \uc774\uc644\ud574\uc694.',                   time:'8~10\ud68c \ubc18\ubcf5',  icon:'cat_cow'},\n  {id:'D03', name:'\ubcf5\uc2dd\ud638\ud761',          desc:'\ub208\uc744 \uac10\uace0 \ucf54\ub85c \uae4a\uac8c \ub4e4\uc774\uc26c\uace0 \uc785\uc73c\ub85c \ucc9c\ucc9c\ud788 \ub0b4\uc26c\uc5b4\uc694.',                  time:'5\ud68c \ubc18\ubcf5',     icon:'breathing'},\n  {id:'D04', name:'\uc5b4\uae68\u00b7\ubaa9 \uc2a4\ud2b8\ub808\uce6d',  desc:'\uc5b4\uae68\ub97c \ub0b4\ub9ac\uace0 \ubaa9\uc744 \uc88c\uc6b0\ub85c 15\ucd08\uc529 \ubd80\ub4dc\ub7fd\uac8c \uae30\uc6b8\uc5ec\uc694.',                   time:'\uc88c\uc6b0 \uac01 15\ucd08', icon:'stretch_neck'},\n  {id:'D05', name:'\ubc1c\ubaa9 \uc2a4\ud2b8\ub808\uce6d',     desc:'\uc549\uc544\uc11c \ubc1c\ubaa9\uc744 \ucc9c\ucc9c\ud788 \uc704\uc544\ub798\ub85c \uad6c\ubd80\ub838\ub2e4 \ud3b4\uc694.',                          time:'\uac01 \ubc29\ud5a5 10\ud68c', icon:'ankle_roll'},\n  {id:'D06', name:'\uace0\uad00\uc808 \uc2a4\ud2b8\ub808\uce6d',   desc:'\ubc14\ub2e5\uc5d0 \uc549\uc544 \ud55c \ubc1c\uc529 \ubb34\ub98e\uc744 \uac00\uc2b4 \ucabd\uc73c\ub85c \ub2f9\uaca8 \uace0\uad00\uc808\uc744 \uc774\uc644\ud574\uc694.',       time:'\uc88c\uc6b0 \uac01 15\ucd08', icon:'hip_circle'},\n  {id:'D07', name:'\uc544\uc774 \uc790\uc138',         desc:'\ubb34\ub98e\uc744 \uafc7\uace0 \uc5ce\ub4dc\ub824 \ud314\uc744 \uc55e\uc73c\ub85c \ubed7\uc5b4 \ub4f1\uacfc \ud5c8\ub9ac\ub97c \ud3b8\uc548\ud558\uac8c \ud480\uc5b4\uc694.',      time:'20\ucd08 \uc720\uc9c0',    icon:'child_pose'},\n  {id:'D08', name:'\uc190\ubaa9\u00b7\ud314 \uc774\uc644',      desc:'\uc190\uac00\ub77d\uc744 \ud558\ub098\uc529 \ubd80\ub4dc\ub7fd\uac8c \ub2f9\uaca8 \uc190\ubaa9\uacfc \ud314 \uadfc\uc721\uc744 \ud480\uc5b4\uc694.',                time:'\uac01 \uc190 30\ucd08',   icon:'wrist_roll'},\n  {id:'D09', name:'\uc0c1\uccb4 \uc88c\uc6b0 \uc2a4\ud2b8\ub808\uce6d',desc:'\ud55c \ud314\uc744 \uba38\ub9ac \uc704\ub85c \ubed7\uc5b4 \uc606\uc73c\ub85c \uae30\uc6b8\uc774\uba70 \uc606\uad6c\ub9ac\ub97c \uc774\uc644\ud574\uc694.',            time:'\uc88c\uc6b0 \uac01 15\ucd08', icon:'torso_bend'},\n  {id:'D10', name:'\uc804\uc2e0 \uc774\uc644 \ud638\ud761',    desc:'\ud3b8\uc548\ud55c \uc790\uc138\ub85c \ub208\uc744 \uac10\uace0 \uc628\ubab8\uc758 \ud798\uc744 \ube7c\uba70 \uae4a\uac8c \ud638\ud761\ud574\uc694.',              time:'1\ubd84',          icon:'breathing'}\n];\n\n\/* \u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\n   \uc720\ud2f8 \ud568\uc218\n   \u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550 *\/\nfunction shuffle(arr) {\n  var a = arr.slice();\n  for (var i = a.length - 1; i > 0; i--) {\n    var j = Math.floor(Math.random() * (i + 1));\n    var t = a[i]; a[i] = a[j]; a[j] = t;\n  }\n  return a;\n}\n\n\/* \u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\n   \ud504\ub85c\ud544 \uacc4\uc0b0 (getUserProfile)\n   \u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550 *\/\nfunction getUserProfile(dob, gender, height, weight) {\n  var birthYear = parseInt(dob);\n  var age = new Date().getFullYear() - birthYear;\n  var bmi = weight \/ ((height \/ 100) * (height \/ 100));\n  var bmiCat = bmi < 18.5 ? 'low' : bmi < 25 ? 'normal' : 'over';\n  return { age: age, gender: gender, height: height, weight: weight, bmi: bmi.toFixed(1), bmiCat: bmiCat };\n}\n\n\/* \u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\n   \ub09c\uc774\ub3c4 \uacb0\uc815 (calculateLevel)\n   [\ud655\uc7a5] \ub09c\uc774\ub3c4 \uc9c1\uc811 \uc120\ud0dd \uc635\uc158 \ucd94\uac00 \uac00\ub2a5\n   \u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550 *\/\nfunction calculateLevel(p) {\n  if (p.age >= 65 || p.bmiCat === 'low') {\n    return { key:'easy',   label:'\ubd80\ub2f4 \uc5c6\uc774 \uac00\ubccd\uac8c \uc2dc\uc791\ud558\ub294 \ub8e8\ud2f4',  mainPerCat:1, totalMin:'15~20\ubd84' };\n  } else if (p.age >= 55 || p.bmiCat === 'over') {\n    return { key:'normal', label:'\uac00\ubccd\uac8c \uc804\uc2e0\uc744 \ud480\uc5b4\uc8fc\ub294 \ub8e8\ud2f4',      mainPerCat:1, totalMin:'20~25\ubd84' };\n  } else {\n    return { key:'active', label:'\uade0\ud615 \uc788\uac8c \uc804\uc2e0\uc744 \uc4f0\ub294 \ub8e8\ud2f4',       mainPerCat:1, totalMin:'20~25\ubd84' };\n  }\n}\n\n\/* \u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\n   \uc6b4\ub3d9 \uc0dd\uc131 (generateWorkout)\n   \ud558\uccb4 2\uac1c + \uc0c1\uccb4 1~2\uac1c + \ucf54\uc5b4 1~2\uac1c + \uc720\uc0b0\uc18c 1\uac1c = 5~6\uac1c\n   \ub9e4\ubc88 shuffle \u2192 \ub2e4\ub978 \uc870\ud569\n   \u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550 *\/\nfunction generateWorkout(profile, level) {\n  var sLower  = shuffle(LOWER);\n  var sUpper  = shuffle(UPPER);\n  var sCore   = shuffle(CORE);\n  var sCardio = shuffle(CARDIO);\n\n  var lCount = 2;                     \/* \ud558\uccb4 \ud56d\uc0c1 2\uac1c *\/\n  var uCount = level.key === 'easy' ? 1 : 2;   \/* \uc0c1\uccb4 1~2\uac1c *\/\n  var cCount = level.key === 'easy' ? 1 : 2;   \/* \ucf54\uc5b4 1~2\uac1c *\/\n  var aCount = 1;                     \/* \uc720\uc0b0\uc18c \ud56d\uc0c1 1\uac1c *\/\n\n  \/* \uce74\ud14c\uace0\ub9ac\uc5d0\uc11c \uc9c0\uc815 \uc218\ub9cc\ud07c \ubf51\uae30 *\/\n  var mains = [].concat(\n    sLower.slice(0, lCount),\n    sUpper.slice(0, uCount),\n    sCore.slice(0, cCount),\n    sCardio.slice(0, aCount)\n  );\n  \/* \ubf51\uc740 \uce74\ub4dc\ub97c \ub2e4\uc2dc \uc11e\uc5b4\uc11c \uace0\uc815 \uc21c\uc11c \ubc29\uc9c0 *\/\n  mains = shuffle(mains);\n\n  \/* \uc900\ube44\/\ub9c8\ubb34\ub9ac \uc6b4\ub3d9: \uac01 3\uac1c shuffle *\/\n  var warmups   = shuffle(WARMUP).slice(0, 3);\n  var cooldowns = shuffle(COOLDOWN).slice(0, 3);\n\n  return { warmups: warmups, mains: mains, cooldowns: cooldowns };\n}\n\n\/* \u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\n   \ub80c\ub354\ub9c1 \ud568\uc218\ub4e4\n   \u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550 *\/\nfunction scCard(l, v) {\n  return '<div class=\"wkt_sum_card\"><div class=\"wkt_sum_lbl\">'+l+'<\/div><div class=\"wkt_sum_val\">'+v+'<\/div><\/div>';\n}\nfunction renderSummary(p, level) {\n  document.getElementById('wktSummary').innerHTML =\n    '<div class=\"wkt_sum_title\">\uc624\ub298\uc758 \ub9de\ucda4 \uc6b4\ub3d9 \ub8e8\ud2f4<\/div>' +\n    '<div class=\"wkt_sum_grid\">' +\n      scCard('\ub098\uc774', p.age+'\uc138') + scCard('\uc131\ubcc4', p.gender==='male'?'\ub0a8\uc131':'\uc5ec\uc131') +\n      scCard('\ud0a4 \/ \uccb4\uc911', p.height+'cm \/ '+p.weight+'kg') + scCard('BMI \ucc38\uace0', p.bmi) +\n    '<\/div>' +\n    '<div class=\"wkt_sum_direction\"><span class=\"wkt_sum_dir_lbl\">\uc624\ub298\uc758 \uc6b4\ub3d9 \ubc29\ud5a5<\/span>' +\n      '\ud83d\udcaa '+level.label+'<span class=\"wkt_sum_time\">\u23f1 '+level.totalMin+'<\/span><\/div>';\n}\n\nfunction renderWorkout(workout) {\n  var el = document.getElementById('wktRoutine');\n  el.innerHTML = '';\n  el.appendChild(makeSection('\ud83c\udf05','\uc900\ube44 \uc6b4\ub3d9','\uad00\uc808\uacfc \uadfc\uc721\uc744 \ubd80\ub4dc\ub7fd\uac8c \uae68\uc6cc\uc694','5\ubd84','wkt_sec_hd_warm',workout.warmups,'simple'));\n  el.appendChild(makeSection('\ud83d\udcaa','\uba54\uc778 \uc6b4\ub3d9','\ud558\uccb4\u00b7\uc0c1\uccb4\u00b7\ucf54\uc5b4\u00b7\uc720\uc0b0\uc18c\ub97c \uace8\uace0\ub8e8','10~15\ubd84','wkt_sec_hd_main',workout.mains,'grid'));\n  el.appendChild(makeSection('\ud83e\uddd8','\ub9c8\ubb34\ub9ac \uc6b4\ub3d9','\ubab8\uc744 \uc774\uc644\ud558\uace0 \ud638\ud761 \uc815\ub9ac','5\ubd84','wkt_sec_hd_cool',workout.cooldowns,'simple'));\n}\n\nfunction makeSection(icon, name, sub, dur, hdClass, items, layout) {\n  var sec = document.createElement('div');\n  sec.className = 'wkt_section';\n  var hd = '<div class=\"wkt_sec_hd '+hdClass+'\">'+\n    '<div class=\"wkt_sec_icon\">'+icon+'<\/div>'+\n    '<div class=\"wkt_sec_info\"><div class=\"wkt_sec_name\">'+name+'<\/div><div class=\"wkt_sec_sub\">'+sub+'<\/div><\/div>'+\n    '<div class=\"wkt_sec_dur\">\u23f1 '+dur+'<\/div><\/div>';\n\n  var body = '';\n  if (layout === 'grid') {\n    body = '<div class=\"wkt_ex_grid\">';\n    items.forEach(function(ex){\n      body += '<div class=\"wkt_ex_card\">'+\n        '<div class=\"wkt_icon_wrap\">'+(IC[ex.icon]||IC['squat'])+'<\/div>'+\n        '<div class=\"wkt_ex_name\">'+ex.name+'<\/div>'+\n        '<div class=\"wkt_ex_desc\">'+ex.desc+'<\/div>'+\n        '<div class=\"wkt_ex_count\"><span class=\"wkt_ex_count_inner '+(ex.cntColor||'')+'\">'+ex.count+'<\/span><\/div>'+\n        (ex.rest?'<div style=\"font-size:.72rem;color:#5A6480;text-align:center;margin-top:5px;\">'+ex.rest+'<\/div>':'')+\n        '<\/div>';\n    });\n    body += '<\/div>';\n  } else {\n    body = '<div class=\"wkt_simple_list\">';\n    items.forEach(function(ex){\n      body += '<div class=\"wkt_simple_item\">'+\n        '<div class=\"wkt_simple_item_icon\">'+(IC[ex.icon]||IC['stretch_neck'])+'<\/div>'+\n        '<div class=\"wkt_simple_item_body\">'+\n          '<div class=\"wkt_simple_item_name\">'+ex.name+'<\/div>'+\n          '<div class=\"wkt_simple_item_desc\">'+ex.desc+'<\/div>'+\n          '<div class=\"wkt_simple_item_time\">\u23f1 '+ex.time+'<\/div>'+\n        '<\/div><\/div>';\n    });\n    body += '<\/div>';\n  }\n  sec.innerHTML = hd + body;\n  return sec;\n}\n\n\/* \u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\n   \ubcf5\uc0ac \uae30\ub2a5 (wktCopy)\n   [\ud655\uc7a5] \uc694\uc77c\ubcc4 \uc800\uc7a5, SNS \uacf5\uc720 \uae30\ub2a5\uc73c\ub85c \ud655\uc7a5 \uac00\ub2a5\n   \u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550 *\/\nfunction wktCopyFn() {\n  var text = '\u25a0 \uc624\ub298\uc758 \ud648\ud2b8 \uc6b4\ub3d9 \ub8e8\ud2f4\\n\\n';\n  document.querySelectorAll('.wkt_section').forEach(function(sec){\n    var nm = sec.querySelector('.wkt_sec_name');\n    if (nm) text += '\u3010 '+nm.textContent+' \u3011\\n';\n    sec.querySelectorAll('.wkt_ex_card, .wkt_simple_item').forEach(function(card){\n      var n = card.querySelector('.wkt_ex_name, .wkt_simple_item_name');\n      var d = card.querySelector('.wkt_ex_desc, .wkt_simple_item_desc');\n      var c = card.querySelector('.wkt_ex_count_inner, .wkt_simple_item_time');\n      if (n) text += '  \u00b7 '+n.textContent+'\\n';\n      if (d) text += '    '+d.textContent+'\\n';\n      if (c) text += '    '+c.textContent+'\\n';\n    });\n    text += '\\n';\n  });\n  function toast(){\n    var t = document.getElementById('wktToast');\n    if (!t){ t=document.createElement('div'); t.id='wktToast'; t.className='wkt_toast'; t.textContent='\u2714 \uc6b4\ub3d9 \ub8e8\ud2f4\uc774 \ud074\ub9bd\ubcf4\ub4dc\uc5d0 \ubcf5\uc0ac\ub418\uc5c8\uc2b5\ub2c8\ub2e4.'; document.body.appendChild(t); }\n    t.classList.add('wkt_ton');\n    setTimeout(function(){ t.classList.remove('wkt_ton'); }, 2500);\n  }\n  if (navigator.clipboard && navigator.clipboard.writeText) { navigator.clipboard.writeText(text).then(toast); }\n  else {\n    var ta=document.createElement('textarea'); ta.value=text; ta.style.cssText='position:fixed;opacity:0;top:0;left:0;width:1px;height:1px;';\n    document.body.appendChild(ta); ta.select(); document.execCommand('copy'); document.body.removeChild(ta); toast();\n  }\n}\n\n\/* \uc0c1\ud0dc \ubcf4\uad00 *\/\nvar _profile=null, _level=null;\n\n\/* \u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\n   \uba54\uc778 \uc2e4\ud589 (wktGenerate)\n   \u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550\u2550 *\/\nwindow.wktGenerate = function(){\n  var err=document.getElementById('wktErr'); err.textContent='';\n  var dob=document.getElementById('wktDob').value;\n  var gEl=document.querySelector('input[name=\"wktGender\"]:checked');\n  var hs=document.getElementById('wktHeight').value;\n  var ws=document.getElementById('wktWeight').value;\n  if(!dob){err.textContent='\ucd9c\uc0dd\uc5f0\ub3c4\ub97c \uc785\ub825\ud574\uc8fc\uc138\uc694.';return;}\n  if(!gEl) {err.textContent='\uc131\ubcc4\uc744 \uc120\ud0dd\ud574\uc8fc\uc138\uc694.';return;}\n  if(!hs)  {err.textContent='\ud0a4\ub97c \uc785\ub825\ud574\uc8fc\uc138\uc694.';return;}\n  if(!ws)  {err.textContent='\ubab8\ubb34\uac8c\ub97c \uc785\ub825\ud574\uc8fc\uc138\uc694.';return;}\n  var h=parseFloat(hs), w=parseFloat(ws);\n  var by=parseInt(dob);\n  if(isNaN(by)||by<1930||by>2010){err.textContent='\ucd9c\uc0dd\uc5f0\ub3c4\ub97c \ub2e4\uc2dc \ud655\uc778\ud574\uc8fc\uc138\uc694 (1930~2010).';return;}\n  if(h<100||h>220){err.textContent='\ud0a4\ub97c \ub2e4\uc2dc \ud655\uc778\ud574\uc8fc\uc138\uc694.';return;}\n  if(w<20||w>200) {err.textContent='\ubab8\ubb34\uac8c\ub97c \ub2e4\uc2dc \ud655\uc778\ud574\uc8fc\uc138\uc694.';return;}\n\n  var resEl=document.getElementById('wktResult'), ldEl=document.getElementById('wktLoading');\n  resEl.style.display='none'; ldEl.style.display='block';\n\n  setTimeout(function(){\n    ldEl.style.display='none';\n    _profile=getUserProfile(dob, gEl.value, h, w);\n    _level=calculateLevel(_profile);\n    var workout=generateWorkout(_profile, _level);\n    renderSummary(_profile, _level);\n    renderWorkout(workout);\n    resEl.style.display='block';\n    setTimeout(function(){ resEl.scrollIntoView({behavior:'smooth',block:'start'}); }, 100);\n  }, 700);\n};\n\nwindow.wktCopy = wktCopyFn;\n\n})();\n<\/script>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link wp-element-button\" href=\"https:\/\/lrecipetips.com\/en\/%ea%b3%a0%eb%af%bc%ed%95%b4%ea%b2%b0-%ec%98%a4%eb%8a%98-%ec%a0%80%eb%85%81-%eb%ad%90-%eb%a8%b9%ec%a7%80\/\">\uc624\ub298 \uc800\ub141\uc5d0 \ubb50 \uba39\uc744\uc9c0 \uace0\ubbfc\uc774\ub77c\uba74!<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link wp-element-button\" href=\"https:\/\/lrecipetips.com\/en\/%ec%88%99%ea%b2%bd%ec%9d%b4-%eb%8f%84%ec%8b%9c%eb%9d%bd-%eb%b0%98%ec%b0%ac-%ec%9d%bc%ec%a3%bc%ec%9d%bc-%ea%b3%84%ed%9a%8d%ed%91%9c\/\">\ub3c4\uc2dc\ub77d \ubc18\ucc2c\uc774 \uace0\ubbfc\uc774\ub77c\uba74!<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link wp-element-button\" href=\"https:\/\/lrecipetips.com\/en\/%ec%9d%b4%eb%b2%88%ec%a3%bc%ec%97%94-%eb%82%b4%ea%b0%80-1%eb%93%b1-%eb%a1%9c%eb%98%90%eb%b2%88%ed%98%b8-%ec%83%9d%ec%84%b1%ea%b8%b0-%ec%a1%b0%ea%b1%b4%ec%97%86%ec%9d%b4-%eb%ac%b4%eb%a3%8c\/\">AI\uac00 \ubf51\ub294 \ud589\uc6b4\uc758 \ub85c\ub610 \ubc88\ud638!<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link wp-element-button\" href=\"https:\/\/blog.naver.com\/youngmi625\" target=\"_blank\" rel=\"noopener\">\uac74\uac15\uad00\ub828 \ube14\ub85c\uadf8<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link wp-element-button\" href=\"https:\/\/lrecipetips.com\/en\/50%eb%8c%80-60%eb%8c%80-%ec%8b%9d%eb%8b%a8%ed%91%9c\/\">50~60\ub300\ub97c \uc704\ud55c \uc77c\uc8fc\uc77c \uc2dd\ub2e8\ud45c<\/a><\/div>\n<\/div>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>","protected":false},"excerpt":{"rendered":"<p>\ud83c\udfc3 HOME WORKOUT \uc624\ub298\uc758 \ud648\ud2b8 \uc6b4\ub3d9 \ucd94\ucc9c\uae30 \uae30\ubcf8 \uc815\ubcf4\ub97c \uc785\ub825\ud558\uba74 \uc624\ub298 \uc9d1\uc5d0\uc11c \ubc14\ub85c \ud560 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