Tag: workouts

30 Days of Fitness

enamoradocontigohoy:

Do you want to workout but don’t know where to start? Then this post is for YOU!

Day One:

  • 15 sit-ups
  • 5 crunches
  • 10 sec plank
  • 10 push-ups
  • 25 squats

Day Two:

  • 19 sit-ups
  • 6 crunches
  • 12 sec plank
  • 12 push-ups
  • 30 squats

Day Three:

  • 23 sit-ups
  • 7 crunches
  • 15 sec plank
  • 35 squats

Day Four:

  • Rest & Fast

Day Five:

  • 27 sit-ups
  • 10 crunches
  • 20 sec plank
  • 14 push-ups
  • 40 squats

Day Six:

  • 30 sit-ups
  • 15 crunches
  • 25 sec plank
  • 15 push-ups
  • 45 squats 

Day Seven:

  • 34 sit-ups
  • 20 crunches
  • 28 sec plank
  • 17 push-ups
  • 50 squats

Day Eight:

  • Rest & Fast

Day Nine:

  • 36 sit-ups
  • 29 crunches
  • 30 sec plank
  • 19 push-ups
  • 55 squats

Day Ten:

  • 40 sit-ups
  • 38 crunches
  • 33 sec plank
  • 20 push-ups
  • 60 squats

Day Eleven:

  • 42 sit-ups
  • 47 crunches
  • 33 sec plank
  • 20 push ups
  • 65 squats

Day Twelve:

  • Rest & Fast

Day Thirteen:

  • 46 sit-ups
  • 56 crunches
  • 37 sec plank
  • 22 push-ups
  • 75 squats

Day Fourteen:

  • 50 sit-ups
  • 65 crunches
  • 40 sec plank
  • 24 push-ups
  • 75 squats

Day Fifteen:

  • 54 sit-ups
  • 74 crunches
  • 50 sec plank
  • 25 push-ups
  • 80 squats

Day Sixteen:

  • Rest & Fast

Day Seventeen:

  • 57 sit-ups
  • 83 crunches
  • 55 sec plank
  • 29 push-ups
  • 85 squats

Day Eighteen:

  • 60 sit-ups
  • 92 crunches
  • 60 sec plank
  • 29 push-ups
  • 90 squats

Day Nineteen:

  • 64 sit-ups
  • 101 crunches
  • 65 sec plank
  • 30 push-ups
  • 95 squats

Day Twenty:

  • Rest & Fast

Day Twenty-One:

  • 67 sit-ups
  • 110 crunches
  • 70 sec plank
  • 32 push-ups
  • 100 squats

Day Twenty-Two:

  • 71 sit-ups
  • 119 crunches
  • 75 sec plank
  • 35 push-ups
  • 105 squats

Day Twenty-Three:

  • 74 sit-ups
  • 146 crunches
  • 80 sec plank
  • 36 push-ups
  • 110 squats

Day Twenty-Four:

  • Rest & Fast

Day Twenty-Five:

  • 80 sit-ups
  • 146 crunches
  • 90 sec plank
  • 43 push-ups
  • 115 squats

Day Twenty-Six:

  • 84 sit-ups
  • 155 crunches
  • 95 sec plank
  • 46 push-ups
  • 120 squats

Day Twenty-Seven:

  • 88 sit-ups
  • 164 crunches
  • 100 sec plank
  • 49 push-ups
  • 125 squats

Day Twenty-Eight:

  • Rest & Fast

Day Twenty-Nine:

  • 94 sit-ups
  • 182 crunches
  • 110 s plank
  • 49 push-ups
  • 130 squats

Day Thirty:

  • 100 sit-ups
  • 200 crunches
  • 120 sec plank
  • 60 push-ups
  • 135 squats
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skinnypjm:

If you’re like me and you hate working out (or you have no motivation to do so), but you LOVE k-pop, here’s a list of a few good and efficient k-pop workout videos that actually made me want to work out. Most of these videos come from the YouTube channel called fittoakay (all the videos on this channel are good so you should definitely check it out).

1. Name: Arms Roulette | RED VELVET | toning workout

Duration: 3:36

Link: https://www.youtube.com/watch?v=9VAiUXhX9yU

2. Name: Sexy Arms Workout | MAMAMOO |toning workout

Duration: 4:42

Link: https://www.youtube.com/watch?v=DuML8LDfh4E

3. Name: Weightless Arm Workout | Red Velvet | Kpop Toning Workout

Duration: 6:24

Link: https://www.youtube.com/watch?v=s_v6wN0YIdk

1. Name: BTS Strong Legs | toning workout

Duration: 4:47

Link: https://www.youtube.com/watch?v=4IEy3I9ImIo

2. Name: K-Style – Girls Generation 5-3-2 Leg Workout (this one is mostly how to do it but it’s not that much of a workout video)

Duration: 8:56 (the intro is pretty long so it doesn’t actually last THIS long)

Link: https://www.youtube.com/watch?v=tYopalmUXx0

3. Name: IU_Palette(팔레트) Calves Slimming Workout

Duration: 3:37

Link: https://www.youtube.com/watch?v=D9IOb4tFyEA

1. Name: Ab workout: Cheer Up ABS

Duration: 3:42

Link: https://www.youtube.com/watch?v=TO1et5dA9tk

2. Name: Idol Body Perfect Abs Workout 💯 | SEVENTEEN | toning workout

Duration: 20:25

Link: https://www.youtube.com/watch?v=6NAYO_cB6zE

3. Name: Beautiful Abs | MONSTA X | toning workout

Duration: 3:58

Link: https://www.youtube.com/watch?v=-LyPTicQ9RU

1. Name: Waist workout: MINAmize Your Waist (Aoa – Good Luck)

Duration: 3:11

Link: https://www.youtube.com/watch?v=UN2y8J8DMI4

2. Name: Slim Waist Workout | BTS | toning workout

Duration: 4:38

Link: https://www.youtube.com/watch?v=K-7mLPWAz1s

1. Name: HELLO VENUS Cardio legs&butt | toning workout

Duration: 4:10

Link: https://www.youtube.com/watch?v=TbNsr8qYX4s

2. Name: Idol Body Total Body Workout 👙 | BLACKPINK | toning workout

Duration: 14:56

Link: https://www.youtube.com/watch?v=vcANTtr3Eb8

3. Name: Total body workout: ICE CREAM body (Red velvet – Ice cream cake)

Duration: 3:26

Link: https://www.youtube.com/watch?v=DtXk-VJUins&list=PL8nmtcjpA1dO5NOB5uPXZKAK0fJN8Ckrn&index=7

These videos aren’t k-pop related but they’re really fun and efficient. They come from Taylor R’s channel. I didn’t add all of her workout videos but you should definitely check them out. I only added my favourites here.

1. Name: Long Lean Legs & Bum Workout by Taylor R

Duration: 11:14

Link: https://www.youtube.com/watch?v=qM-NOwNxpeg

2. Name: Flat Stomach & Tiny Waist Workout by Taylor R

Duration: 9:36

Link: https://www.youtube.com/watch?v=svuV-UMPKsc

3. Name: Slim & Lean Arm Workout

Duration: 6:07

Link: https://www.youtube.com/watch?v=WyyZO_83Cpc

This is my list so far. I might add some more later on and feel free to add yours! Have a nice workout and don’t forget to stay hydrated! 💕

depressedskeletonboy:

☁️💗Real 520 Calorie Workout💗☁️

⚀

150 Jumping Jacks (75)

100 Crunches (10)

50 Squats (25)

⚁

100 Jumping Jacks (50)

75 Crunches (7.5)

50 Squats (25)

⚂

150 Jumping Jacks (75)

100 Crunches (10)

50 Squats (25)

⚃

100 Jumping Jacks (50)

75 Crunches (7.5)

50 Squats (25)

⚄

150 Jumping Jacks (75)

100 Crunches (10)

50 Squats (25)

⚅

100 Jumping Jacks (50)

75 Crunches (7.5)

50 Squats (25)

🥀🌹🥀🌹🥀🌹🥀🌹

All Jumping Jacks (325)

All Crunches (45)

All Squats (150)

*based on the normal bmi and done correctly

Workouts:

onlybonessandskin:

Get rid of those fat arms:

100 shoulder rolls

30 lateral raises

50 bicep curls

30 front raises

20 pushups

30 second side plank using weights (Both sides)

Get rid of your all time bloated belly:

100 jumping jacks

50 high knees

20 burpees

100 crunches

50 bicycle crunches

20 reverse crunches

50 sit ups

60 Russian twists

20 oblique crunches

To get that bomb ass booty:

50 squats

50 jump squats

50 donkey kicks (Each side)

50 fire hydrants (Each side)

30 single raise bridges (Each side)

Get that dream worthy thigh gap:

100 side leg raises (Each side)

60 second wall sit

100 pillow squeezes

20 deep side lunges (Each side)

Get rid of your disgusting calves:

50 calf raises

1 minute jump rope

50 calve pillow squeezes

I am doing these everyday! I’ll post my results (I made this workout)

my workout routine

alookatmythoughts:

Currently 5′7 100lbs 

FIRST 

walk for 45 minutes then grab some water

also, know that running bleachers/ stair stepping is really useful!

ABS 

30 seconds each thing, I also do this in the morning to wake up.

1. Sit-ups
2. Knee touch crunches
3. Heel touches
4. Bicycle crunches
5. Russian twists
6. Reach through crunches
7. Legs to ceiling reaching crunches
8. Toe tap leg lifts
9. Flutter kicks
10. Scissor kicks
11. Leg Lifts
12. Leg up alternating toe crunch
13. Crunch kicks
14. Mountain climbers
15. Plank
16. Right side plank
17. Left side plank
18. Plank again
19. Plank Twists
20.  Mountain climbers

BOOTY AND LEGS 

50 lunges
50 jumping jacks 
25 jumping lunges (add more if you wish but there kill me sometimes)
30 sec wall sit
30 calf raises
30 fire hydrants
20 sumo squats  
30 donkey kicks (again, add more if you want)
20 crab walks
25 side leg lifts, each side
30 burpees 

(I repeat if I don’t feel dead yet)

HIP DIP EXERCISES 

Just some things to focus on if this is a concern for you. hip dips are natural and beautiful 

Side Lunges
courtesy lunges 
fire hydrants 
crossover extensions 
crab walks 
lunges
mountain climbers
side leg raises 
donkey kicks 
V- extensions 
step ups 

disclaimer – change the reps to what fits for you. stay safe 

do yall want some week based workouts? like day by day? Do yall maybe want some workout plans that last 2 weeks, 4 weeks, or month long? I’ll see if I can find the ones I’ve done before and liked

disappearingdreams:

YouTube Workout Master Post

This is a 7 day plan for working out, each link is a different work out/ routine that you can do at home.

I have quite a high level of fitness and training so I may be sharing workouts that are unsafe for some people to do. Please make sure you are doing each exercise properly to avoid injury!

Monday

Cardio- https://youtu.be/LUrrN6cEBRQ

Arms- https://youtu.be/CRGrcSDhynQ

Stretching- https://youtu.be/DEhxYAB8Sfs

Tuesday

Cardio- https://youtu.be/NKtDEgKKtwc

Core- https://youtu.be/-RvI18jtwLY

Wednesday

Cardio- https://youtu.be/r45YhhswIdw

Legs- https://youtu.be/Womx4TM6p3A

Stretching- https://youtu.be/f4CgPUEfPnk

Thursday

Cardio- https://youtu.be/tj9d6aBOzDo

Full body -https://youtu.be/mUns8O4YL5M

Friday

Stretching – https://youtu.be/sPULneNy6L0

Yoga- https://youtu.be/WmSIMpIDa_A

Saturday + Sunday

Rest!

Every day

2 miles walk each day

Work in work outs – squats/lunges/calf lifts whenever you have a minute.

skin-bones0:

🍫🍩Exercise routine🍫🍩

Morning-

-100 sit ups

-70 crunches

-100 jumping jacks/60sec wall sit

-25 squats

-15 toe touches

After school-

-100 jumping jacks

-80 sit ups

-60 sec plank

-20 lunges

-60 min running in place

Before eating-

-40 sit up

-20 leg raises

-5 leg touches

After eating

-Run/jumping rope/cycling/or just go for a walk

– 30 mins of exercises/15 minutes stretching

Exercises like: jumping jacks, jumping squats, squats, push-up, sit-ups,plank,side plank, mountain climbers, anything just work out

Before bed/shower

-60 sec plank

-60 sit ups

-40 crunches

-30 squats

-30 leg raises (15 each leg)

-20 mountain climbers

-10 leg raises

OR (if im very very tired)

-15-25 mins stretching

NO EXCUSE 🐖

lightasafeather-coldasice:

✨VICTORIA’S SECRET WORKOUT ✨

—————————————-

OUTER THIGHS:

  • 60 dumbbell side lunges (each side)
  • 30 dumbbell standing outer thigh lifts (each side)
  • 50 lying outer thigh lifts
  • 50 half bridge thigh abductions
  • 50 walking lunges

BOOTY:

  • 50 squats
  • 2 minute wall sit
  • 50 donkey kicks (each side)
  • 50 donkey leg raises (each side)
  • 30 single leg half bridge circles (each side)
  • 100 swim kicks

CALVES:

  • 100 calf raise pulses
  • 100 plié calf raise pulses
  • 100 toe-in calf raise pulses
  • 50-step farmer’s walk

INNER THIGHS:

  • 30 inner thigh cross-crossing (alternating)
  • 15 inner thigh circles (each side)
  • 50 sumo squats

WAIST/OBLIQUES:

  • 30 side hip raises (each side)
  • 100 side heel-touch crunches
  • 50 butterfly twist
  • 200 criss-crosses
  • 60 sec vacuum

STOMACH/ABS:

  • 20 lying double leg lifts
  • 20 reverse crunches
  • 10 single-leg ball rolls
  • 1 minute plank
  • 10 roll ups
  • 10 ‘1,2,3’ pulses
  • 11 dig and drags

ARMS:

  • 40 dumbbell bicep curls (per arm)
  • 10 push ups
  • 10 diamond push ups
  • 1 minute golf ball arms (per arm)
  • 10 single-leg tricep dips (per arm)