#4X25 BURPEES

[suiana]

look I know you said you hate working out but have you tried the lesserafim workout

I actually have!!

and I regretted it the next day💀

[alexrose000]

Diet. Workouts. Lifestyle

We are now entering a period wherein we adopt the culture of South Korean artists, especially their food, exercises, clothes, dramas, and music.

Have you ever wondered why K-pop idols and actors are so skinny?

K-idols and actors balance and are strict with their lifestyles, including their workouts and food intakes.

Who wouldn't like to be as skinny as them? Let's start to be fit before the year ends.

First, be determined to workout once or twice a week at your convenience for thirty minutes to one hour. There are a lot of workout exercises on YouTube right now; you just have to do them and make a choice on which exercise is best for you. For me, cardio workouts standing I usually do once a week. First year of pandemic, usually I do workouts every day. Yeah, I was satisfied. In two weeks, I did achieve abs and became skinnier. Some of us hit the gym to become fit, which is also good.

But let's see how K-pop idols and actors do their workouts. As they said, before you make your debut in a group, you must undergo a series of training sessions in proper exercise, diet, singing, dancing, etc. Let's focus on their workout.

4th Generation Le Sserafim workout routine: 100 jumping jacks, 4x25 burpees, 2x10 jump squats (holding ears), 1 song plank crawl, 2x10 plank up and down, 2x10 plank twist, and 75 crunches

Girls Generation leg workout routine: 15 thigh hovers, 20 squats, 10 side planks, 20 inner thigh lifts, 15 hip kicks, 15 high knees, 10 lunges, and 19 hip raises

Blackpink Jennie Kim does pilates exercise for one to two hours for five days in a week. This helps to be flexible, strengthen, and tone the body.

BTS’s Jungkook Workout Routine: Knowing Jk, he does boxing exercises in his Weverse Live, but he also does 20 squats, 20 pushups, 20 jump squats, 20 pike pushups, 10 planks, 20 mountain climbers, 15 burpees, 20 crunches, 20 leg raises, and 20 Superman’s exercises to achieve his amazing toned body.

Exercise has advantages; it helps our brains improve, helps us manage our weight, strengthens our bones and muscles, improves our daily activities, and has a low disease risk (don't abuse it too much because it may also have a great risk in our body).

Second is food. Who doesn't like food? Do you know kpop idols and actors are forbidden from eating condiments, sweets, fried chicken, tteokbokki, pastry, ice cream, noodles, hamburgers, and jokbal before they debut as artists because they need to have a slim or skinny figure? They undergo really strict diets.

In the Philippines, there are a lot of fast food chains and restaurants opening from time to time.

Salt is usually what we put in our food, but have you heard that if we intake too much salt, there is a bad risk to the body? Salt intake in excess can be associated with disease, weight gain, and much more, but for us Filipinos, we can't remove it from our foods. We are fond of eating noodles, junk foods, fast foods, and restaurants. I read a lot of articles about how some salty foods can cause swelling. Sweets can gain us weight, and articles show they tend to give us acne or pimples. As per my experience, I am very observant about it. Back when I was in high school, I loved eating sweets like chocolates, candies, and much more, which gave me acne on my face and on my back. In time, I stopped eating chocolate, any sweets, and milk too. It slowly disappears, but then again, consult a physician for more information. Meat is really delicious, but the fatty part is no good if eaten too much, especially if you are really on a diet. The breadings, sauces, and ingredients we put on them are sometimes bad for our health. chicken, preferably the breast part for those on a diet.

Let's see how K-pop artists eat.

For IU, apple, sweet potato, and protein shake for a day

Suzy Bae ate one chicken breast and a banana for breakfast and drank a glass of milk. For lunch, she ate brown rice and a small vegetable salad. She finished the day with two sweet potatoes.

Blackpink Jennie's low-sodium (salt) diet, detox juices, and salad with avocado

That’s why they could lose weight in a short period of time. Remember to drink water.

I'm not saying it is bad, but in moderation, did you know that home-cooked food is still the best for me because we can control it on our own? Eating vegetables and fruits can also help us in our diet, but it really depends on a person's lifestyle and diet. There are a lot of apps now that you could try to help us plan our meals and exercises. We just need the determination within ourselves.

Wait for Part 2! for a more extensive how-to diet

[jesuisvitta]

Le sserafim workout

100 jumping jacks

4x25 burpees

4x10 jump squats

1 song plank crawl

2x10 planks up and down

2x10 plank twists

75 crunches

I'm starting this

[jiren-87]

Juuzou Suzuya workout:

Here we are looking at a home workout relying on minimal equipment to keep you looking sleek and lean but also making you strong and fast like Juuzou.

Workout 1:

Skipping 20-30 minutes

Push-ups 5x20

Resistance band back rows 5x12-15

Lunges 4x20

Crunches 4x25

Mountain climbers as many reps as possible

Workout 2:

Jogging 20-30 minutes

Bench dips 4x12

Resistance band bicep curls 4x10

Squats 5x20

Planks 3x 1minute

Burpees as many reps as possible

Workout 3:

Skipping 20-30 minutes

Pike push-ups 4x10

Resistance band shrugs 4x15

Calf raises 3x20

Reverse sit-ups 4x25

Mountain climbers as many reps as possible

So there you have it a workout to get you fast and lean like juuzou💪

[jojobizarregym9]

The Jolyne Kujo prison workout

So you got locked up for a crime you didn't commit and now you have nothing to do with your free time? Well, what are you doing you could be training!

So this workout is going to be all bodyweight so I hope you're ready to sweat and build up those stabilizer muscles!

The workout:

Day 1,3,5

Wide pushups 5x25

Pushups 5x25

Diamond pushups 5x25

Crunches until you reach 100

Russian twist until you reach 100

Lying or hanging leg raises until you reach 100

Lunges 4x25

Squat hops 5x25

Day 2,4,6

Wide grips Pull ups 5x10

Neatural grip pull ups 5x10

Chin ups 5x10

Dips 4x25

Plank 1x as long as possible

Side crunches 4x25

Calf raises 5x25

Side leg raise 4x25

100 burpees

30-60 min cardio

So there you have it the Jolyne Kujo prison workout make sure to get enough rest and eat well and wait patiently for your dad to bust you out.

[paigecharlton37]

7/28/21

Morning Practice-

2 miles 16:10

2 miles easy

Morning Workout-

4x25 seconds jump squats

4x25 seconds hang clean

4x25 seconds kettle bell swings

4x25 seconds hand release push ups

4x25 seconds burpees

4x25 seconds kettle bell abs

4x25 seconds push press

4x25 seconds water

1 min plank

50 Russian twists

1 min plank

50 crunches

1 min plank

50 leg lifts

2 min plank

[stxsc]

Saturday February 3

Saturday

Foam Roll

400m Run

10 KB Swings

10 Goblet Squats

5 Single Leg DeadLifts

2 RDS

Snatch + Ohs + Mid Hang + Ohs

60%x1+1+1+1

65%x1+1+1+1

70%x1+1+1+1x6 (every 2:00)

Partner Leg Throws

4x25

3 Rounds For Time-

30 Over Head Lunges (45/25)

15 Burpees onto the plate

300m Run

[kenyadease]

2017-2-23 Thursday

Group A (1) Rope Climbs 4x Regular or 4x Legless Or 4x25 Ring Rows

(2) Power Clean 6x2 Climbing

(3) 4 Rounds for time: 20x KB Swings 50/35 15x Ring Push-ups 10x Pistols (1 count) or Squat Jumps 5x Burpee to Plate