workout

Wonyoungism Workout Routine for an Hourglass Waist, Light Abs, and Slim Tight/Upper Legs with 90° Shoulders

This routine is designed to be performed daily and can be adjusted based on your fitness level. Ensure proper form and listen to your body to avoid injury.

Sa Workout 🌟🌟🌟

(i just call t Sa, couse Sa is 4 in Sino numbers, in Korean/Hangul)

Warm-Up (10 minutes)

1. Jumping Jacks: 3 minutes

2. Dynamic Stretching:

- Arm Circles: 1 minute

Workout Routine (40 minutes)

Core and Waist (15 minutes)

1. Plank with Hip Dips:

- 3 sets of 15 reps (each side)

- Focus on engaging your obliques.

2. Russian Twists:

- 3 sets of 20 reps (10 each side)

- Use a light weight or no weight.

3. Bicycle Crunches:

- 3 sets of 20 reps (10 each side)

- Ensure full range of motion to engage the abs.

4. Side Plank:

- 2 sets of 30 seconds per side

- Keep your body in a straight line.

Legs and Glutes (15 minutes)

1. Squats:

- 4 sets of 15 reps

- Use your body weight or add light weights.

2. Lunges:

- 3 sets of 12 reps per leg

- Focus on keeping your front knee above your ankle.

3. Leg Raises:

- 3 sets of 15 reps per leg

- Keep your legs straight and control the movement.

4. Glute Bridges:

- 3 sets of 20 reps

- Squeeze your glutes at the top of the movement.

Shoulders and Upper Body (10 minutes)

1. Shoulder Press:

- 3 sets of 12 reps

- Use light to moderate weights.

2. Lateral Raises:

- 3 sets of 15 reps

- Keep your arms slightly bent and raise to shoulder height.

3. Front Raises:

- 3 sets of 15 reps

- Lift weights to shoulder height, palms facing down.

4. Reverse Fly:

- 3 sets of 12 reps

- Bend slightly forward and squeeze shoulder blades together.

Cool Down and Stretching (10 minutes)

1. Seated Forward Bend:

- 1 minute

- Stretch your hamstrings and lower back.

2. Child's Pose:

- 1 minute

- Relax your back and shoulders.

3. Figure Four Stretch:

- 1 minute per leg

- Stretch your glutes and hips.

4. Shoulder Stretch:

- 1 minute per arm

- Stretch your shoulder muscles.

Nutrition and Recovery Tips

- Hydration: Drink plenty of water throughout the day.

- Diet: Focus on a balanced diet rich in lean proteins, healthy fats, and plenty of fruits and vegetables.

- Rest: Ensure you get at least 7-8 hours of sleep each night.

- Consistency: For best results, follow this routine daily and adjust as needed based on your progress and body response.

Note: While you may start to see some results after one week, achieving significant changes in body shape typically requires consistent effort over a longer period. Always consult with a fitness professional if you have any health concerns or need personalized advice. 

le sserafim workout (easier) 🌟

- 100 jumping jacks

- 4x25 burpees

-2x10 jump squats (homd ears)

- 1 song plank crawl

-2x10 plank up and downs

-2x25 plank twists (hip dips)

-75 crunches

Note: this is a workout, what goes slow... so this is if you have any patience (sorry for my poor English)

Thin Thighs 🌟

here you have another one, here are the translations: 

上部テキスト:

"細い太もも"

"1週間で作れた宅トレ"

Translation:

"Thin Thighs"

"Home Training Achieved in One Week"

左上から順に:

"左右20秒ずつ"

Translation: "20 seconds each side"

"20回"

Translation: "20 times"

"30秒"

Translation: "30 seconds"

"左右20秒ずつ"

Translation: "20 seconds each side"

Note: it's the picture down here

Dance Workout: 🌟🌟

-DICE-NMIXX

10-11 times a day you lose 2kg in a week

-SSOTS-IZONE

9-10 times a day you lose 2-3kg in a week

-ICSM-TWICE

10-12 times a day you lose 2-3kg in a week

-LOCO-ITZY

10-12 times a day yo lose 3-4kg in a week

-ANTIFRAGILE- LESSERAFIM

9-10 times a day you lose 2-3kg in a week

-NOT SHY-ITZY

10-12 times a day you lose 3-4kg a week

-SUPER SHY- NEW JEANS

dance 2 times or until you sweat

-MARIA- HWASA

dance 2-3 times or until you sweat

-CLOSER- JIHYO

dance 3 times or until you sweat

-DUN DUN- EVERGLOW

dance 3 times or until you sweat

Note: remember: you can skip some exercises, or add some more. But you can also find some others at YouTube, Pinterest or TikTok

Note: remember: you are beautiful the way you are!!!!