Back Squats: 5 sets total 15-20 times per set Break time: 1.5-2 min (between sets) -once or twice per week Smith Machine squat: 5 sets total 15-20 times per set Break time: 1.5-2 min (between sets) -once per week V- Squat: 5 sets total 15-20 times per set Break time: 1.5-2min (between sets) -once per week Walking lunge: 3 sets total 15-20 times per set Break time: 1.5-2min (between sets) -once a week Cross lunge: 3 sets total 15-20 times per set Break time: 1.5-2min (between sets) -once a week Hip abduction: 5 sets total 15-20 times per set Break time: 1.5-2min (between sets) -2-3 times per week Leg Press: 5 sets total 15-20 times per set Break time: 1.5-2min (between sets) -once per week Hip thrust: 5 sets total 15-20 times per set Break time: 1.5-2min (between sets) -once or twice per week Leg curl: 3 sets total 15-20 times per set Break time: 1- 1.5min (between sets) -once a week One leg deadlift: 3 sets total 15-20 times per set Break time: 1-1.5min (between sets) -once or twice per week Lat Pull Down: 5 sets total 15-20 times per set Break time: 1-1.5 min (between sets) -once or twice a week Wide Pull Down: 5 sets total 15-20 times per set Break time: 1-1.5 min (between sets) -once or twice a week Seated Row: 5 sets total 15-20 times per set Break time: 1-1.5 min (between sets) -once or twice a week Arm Pull Down: 5 sets total 15-20 times per set Break time: 1-1.5 min (between sets) -once or twice a week T- Bar Row: 3 sets total 15-20 times per set Break time: 1-1.5 min (between sets) -once a week Barbell Row: 3 sets total 15-20 times per set Break time: 1-1.5 min (between sets) -once a week Assisted Pull-up: 3 sets total 15-20 times per set Break time: 1-1.5 min (between sets) -once or twice a week One Arm Dumbbell Row: 3 sets total 15-20 times per set Break time: 1-1.5 min (between sets) -once a week Back Extensions: 3 sets total 15-20 times per set Break time: 1-1.5 min (between sets) -once a week Smith Machine Military Press: 3 sets total 15-20 times per set Break time: 1-1.5 min (between sets) -once a week Shoulder Press Machine: 5 sets total 15-20 times per set Break time: 1-1.5 min (between sets) -once or twice a week Side Lateral Raise: 5 sets total 20-30 times per set Break time: 1-1.5 min (between sets) -once or twice a week Bent Over Lateral Raise: 3 sets total 15-20 times per set Break time: 1-1.5 min (between sets) -once or twice a week Chest Press Machine: 3 sets total 15-20 times per set Break time: 1-1.5 min (between sets) -once a week Chest Fly: 3 sets total 15-20 times per set Break time: 1-1.5 min (between sets) -once a week Cable Press Down: 3 sets total 15-20 times per set Break time: 1-1.5 min (between sets) -once a week Preacher Curl- Barbell: 3 sets total 15-20 times per set Break time: 1-1.5 min (between sets) -once a week Leg Raise: 5 sets total 20 times per set Break time: 1 min (between sets) -more than 5x a week Crunch: 5 sets total 20 times per set Break time: 1 min (between sets) -more than 5x a week
0:13 Lower Body Routine (Hip+Legs) - 0:20 back squat - 0:36 Smith Machine Squat - 0:51 V squat - 1:10 walking lunge - 1:25 Smith Machine Lunge - 1:41 cross lunge - 1:59 hip abduction - 2:17 leg press - 2:35 hip thrust - 2:53 leg curl - 3:10 one leg deadlift 3:28 back routine - 3:37 lat pull down - 3:55 wide pulldown - 4:14 seated row - 4:33 arm fall down - 4:51 Tiba Row - 5:14 barbell row - 5:28 assist pull-up - 5:47 One Arm Dumbbell Row - 6:06 back extension 6:24 shoulder routine - 6:33 Smith Machine Military Press - 6:51 Shoulder Press Machine - 7:11 side lateral raise - 7:29 Bent Over Lateral Raises 7:47 chest + arms routine - 7:56 Chest Press Machine - 8:14 Chest Fly - 8:34 cable press down - 8:52 Preacher Curl Barbell 9:10 Abs routine - 9:19 leg raise - 9:37 crunch Can you please reload the video with timing or split portions, so it ease users navigation in english
Thank you so so much for sharing this!! Not only sets and exercises but also actually showing how to do all exercises!😭❤️🥹 I’m just curious.. how much cardio did you do next to weight training?🙏
@@imingtv thank you so much for sharing this! It's so helpful ❤️ Would you mind sharing your workout weekly schedule and the amount of weights you're using?
Thank you so much for this!! I’m so surprised there are only 2 ab workouts!! It makes me feel better that I don’t have to do all these different ab exercises to get a toned stomach!
@@naivelopez3601 it’s recommended to do it 1-2x a week! When doing the other exercises, you should be also working and engaging your core already which is why it’s important to not do them too much
꾸준히 운동하고 다이어트 하는 사람으로써 진짜 매번 볼때마다 대단하다고 느낍니당❤️ 저도 올해 바디프로필 하나는 촬영하고 여름끝자락에 한개더 앞두고 있고 내년에 대회준비 예정인데 일반인으로써 언니 영상 보면서 너무너무 도움많이 받고있어요 저의 최고의 자극제,의지를 다져주는 채널❤️
*all exercise’s:* *lower body:* 0:13 *squats:* (back squat 0:20, smith machine squat 0:36, v-squat 0:51) sets: x5 15 - 20 squats per set 1.5 - 2 minute break in between sets done once or twice a week ! *lunges:* (walking lunge 1:09, smith machine lunge 1:25, cross lunge 1:41) sets: x3 15 - 20 lunges per set 1.5 - 2 minute break in between sets done once a week ! *hip abductions:* (hip abduction 1:59) sets: x5 15 - 20 times per set 1 - 1.5 minute break in between sets done 2 - 3 a week! *leg presses:* (leg press 2:17) sets: x5 15 - 20 leg presses per set 1.5 - 2 minute break in between sets done once a week ! *hip thrusts:* hip thrust 2:35) sets: x5 15 - 20 hip thrusts per set 1 - 1.5 minute break in between sets done once or twice a week ! *leg curls:* (leg curl 2:53) sets: x3 15 - 20 leg curls per set 1 - 1.5 minute break in between sets done once a week ! *one leg deadlifts:* (one leg deadlift 3:10) sets: x3 15 - 20 one leg deadlifts per set 1 - 1.5 minute break in between sets done once or twice a week ! *back routine:* 3:30 *pull downs:* (lateral pull down 3:38, wide pull down 3:57, arm pull down 4:34) sets: x5 15 - 20 pull downs per set 1 - 1.5 minute break in between sets done once or twice a week ! *rows:* (seated row 4:14) sets: x5 15 - 20 rows per set 1 - 1.5 minute break in between sets done once or twice a week ! *rows (different measure of sets):* (t-bar row 4:51, barbell row 5:11, one arm dumbbell row 5:48) sets: x3 15 - 20 rows per set 1 - 1.5 minute break in between sets done once a week ! *pull ups:* (assisted pull-up 5:29) sets: x3 15 - 20 pulls ups per set 1 - 1.5 minute break in between sets done once or twice a week ! *back extensions:* (back extension 6:06) sets: x3 15 - 20 back extensions per set 1 - 1.5 minute break in between sets done once a week ! *shoulder routine:* 6:25 smith machine military presses: (smith machine military press 6:34) sets: x3 15 - 20 presses per set 1 - 1.5 minute break in between sets done once a week ! *shoulder press machines:* (should press machine 6:52) sets: x5 15 - 20 presses per set 1 - 1.5 minute break in between sets done once or twice a week ! *side lateral raises:* (side lateral raise 7:10) sets: x5 20 - 30 raises per set 1 - 1.5 minute break in between sets done once or twice a week ! *bent over lateral raises:* (bent over lateral raise 7:31) sets: x3 15 - 20 times per set 1 - 1.5 minute break in between sets done once or twice a week ! *chest and arm routine:* 7:48 *chest press machines:* (chest press machine 7:56) sets: x3 15 - 20 presses per set 1 - 1.5 minute break in between sets done once a week ! *chest flys:* (chest fly 8:15) sets: x3 15 - 20 times per set 1 - 1.5 minute break in between sets done once a week ! *cable press downs:* (cable press down 8:33) sets: x3 15 - 20 presses per set 1 - 1.5 minute break in between sets done once a week ! *preacher curl - barbells:* (preacher curl - barbell 8:52) sets: x3 15 - 20 curls per set 1 - 1.5 minute break in between sets done once a week ! *abs routine:* 9:11 *leg raises:* (leg raise 9:19) sets: x5 20 raises per set 1 minute break in between sets done more than 5 time a week ! *crunches:* (crunch 9:37) sets: x5 20 crunches per set 1 minute break in between sets done more than 5 times a week !
Thank you for sharing these exercises! But could you also share how you split them up across the week? How many days do you workout each week and which exercises do you do each session?
Easiest way is to do the full routine half the sets reps to 12, but still 5 sets per exercise. And take at least 2 days rest in between to recover. Start with low weights (max weight you can complete a whole set of 5). Then as you progress increase slowly the weight, for example after a few weeks.
honestly im working out a schedule for myself rn, i would love to share it with you if you still need some help! i'm sprinkling the categories in the days that i do workout but i'll be keeping true to the ones that she does once a week (twice, 5x, etc)
You should split them up depending on the muscles are they recovered - science shows that if you exercised exercised to or near failure it takes around 48 hours for that (e.g legs) to recover and you can exercise them again
This is how I plan my workout: Day 1 Back + stomach (+ cardio) Day 2 Legs Day 3 Shoulders + stomach (+ cardio) Day 4 Rest Day 5 Legs + back (+ cardio) Day 6 Arms + chest + stomach Day 7 Rest As you can see I try to not have too many upper body days in a row (or too many leg days in a row) to be able to rest in between (because it's when your body rests after exercising that the muscles are built upp) and also to make the workout plan more varied. It's also important to not have arm and chest the day before back, because then you may become too tired in your arms and not be able to correctly work out your back. If you have some body parts that you wanna focus more on (for me its back and legs) then I would also recommend doing it twice a week. And lastly I recommend you doing stomach in the end of your workout session to not loose balance and stability, and do fewer stomach exercises each time (maybe two), but instead do it more times a week (for example three times) For cardio I alter between jogging, hiit bicycling and swimming (do what you enjoy), and I do it three times a week, about every other day.
Starting this workout today! Currently doing it at the gym. I’ll check back in a couple months to see how much I’ve improved. Here are my measurements. Waist: 29 inch Legs: 21 inch Butt: 37 inch
keep on pushing ! we all believe in you. if one day, you doubt on your path to victory, remember this comment and your first purpose : getting stronger. edit : spelling.
Thank you so much for posting this! I always feel really intimidated at the gym, so seeing a long list of possible workouts, along with how to do them, really helps!
Thank you for demonstrating how to do these exercises properly. I am looking into strength training, as at my age too much cardio does more harm than good (41). Your muscles are very lovely; congratulations on your hard work. :) Side note: your workout clothing is beautiful, too!
Properly?, maybe most of them but did you see that leg press? no hate, but i have never seen that way of doing leg press, and Im pretty sure it is wrong.
@@psychesubs_8959 I have actually seen that before, most typically among females, but certainly not many. Usually, from what I've seen, most do deeper ones and always have someone spotting for them in case they lose muscle control. That is one of two things I did notice in this video- always have a spotter for heavy stuff, especially if going to point of failure. That's dangerous otherwise. I did see she was holding her breath, too - not so good. Don't forget to breathe, people! 😉 (Just for "side note" context, I grew up around gym rats in my family, and one is a trainer.)
Thank you so much! I get so intimidated at the gym because of all the machines and I don’t know how to properly use them and have good form. My husband tries to help me but he doesn’t want to stick with me the whole time so I end up not wanting to go back. This will be really helpful to me!
As someone who lost a lot of weight 15 years ago and got about 6-7 of my friends and family hooked on the gym too, the best advice I got and re-tell to others is: have a plan. ALWAYS have a plan before you go to the gym. Plan as in knowing EXACTLY what you want to do that day. VERY SPECIFIC plans. To make this easier for you, there are workout plans out there on the internet, pick one and follow it. What do I mean by this? You want something like: Monday = 5 sets of 5 squats with 30 lbs. 3 warmup sets. /// 3x10 pushups /// 3x3 1minute planks /// 3x5 lat pull downs with 10 lbs /// 2x5 deadlifts with warmups /// 15 minute run Wednesday = 5x5 squats with 32 lbs. 3 warmup sets /// 3x5 lat pull downs with 12 lbs /// ETC ETC You get my drift. That way, you ATTACK your plan without dilly-dallying. No need to walk around the gym feeling awkward not knowing what to do next. You get IN, get your SH*T done, and then GET OUT. That's all there is to it. Even I, someone who has lifted for 15 years, if I go to the gym without a plan, I sometimes walk around and feel awkward too.... AGAIN... I've been going to the gym half my life and I feel this way.... so ALWAYS HAVE A PLAN. Also, you shouldn't feel like you "finished your workout too quickly". If you get all your sets and work done in 45 minutes? YOU'RE DONE. STICK TO THE PLAN. Just go stretch and go home and rest up. DO NOT start doing 15 random things, you'll just tire yourself out and get sore and not want to go back the next day.
Thanks to your video, now I can have a routine when I work out. I changed things up a little to work for my body. But other than that this is working for me!!
what days do you do arms, legs, etc.? Im sure you don't do it all in one day so I was wondering what days you do specific things because I'm thinking about doing these workouts! Amazing video by the way, I loved it so much! Your hard work payed off🤍🤍🤍
This is how I plan my workout: Day 1 Back + stomach (+ cardio) Day 2 Legs Day 3 Shoulders + stomach (+ cardio) Day 4 Rest Day 5 Legs + back (+ cardio) Day 6 Arms + chest + stomach Day 7 Rest As you can see I try to not have too many upper body days in a row (or too many leg days in a row) to be able to rest in between (because it's when your body rests after exercising that the muscles are built upp) and also to make the workout plan more varied. It's also important to not have arm and chest the day before back, because then you may become too tired in your arms and not be able to correctly work out your back. If you have some body parts that you wanna focus more on (for me its back and legs) then I would also recommend doing it twice a week. And lastly I recommend you doing stomach in the end of your workout session to not loose balance and stability, and do fewer stomach exercises each time (maybe two), but instead do it more times a week (for example three times) For cardio I alter between jogging, hiit bicycling and swimming (do what you enjoy), and I do it three times a week, about every other day. Hope this could be a little helpful haha
@@tinyalienfromearth4212 Do you know how many exercises I should do per day? Doing 20 exercises each day is intimidating. Do I just need to pick and choose a few?
@@indigo2018 in my opinion I feel like doing everything is good but it’s better to pick a few that are easy and add in those extra workouts every week to increase your training
This looks amazing!!!🤩🤩 However, I have a question😬: how did you fit all these excercises in one day/week? Can you please tell more about your session? I mean, if you do splits (upper body/lower body) or full-body workouts. And how you arrange them more or less. That's something I struggle the most with. I know my excercises, but can't organize them so I can touch all muscles at least twice a week. There is so much to do!!😪😪
hi, came across ur comment and i think a recommended split would be glutes/glutes/arms & back/abs if you aim to do this in the long term for years to come, for females we actually dont have to focus on all the muscles twice a week since we have lower testosterone levels and would take time to build muscles.
Heyy, most people chose one day in which they will work an area in particular ! For example, one day is for legs/glutes, the other is for the upper body It is important to let your muscles have rest too, it will help building the muscles ! So taking rest days are pretty important For her ab routine, you can do it almost everyday since it's abs and they are without weight
Thanks you so much for showing all you workout. If it’s not too much can you make a calendar workout using all this exercise to help use know what workout we should do each day?
Ones I can do: 0:29 Back squat 1:19 Lunge 2:04 Hip abduction alternative 2:31 Leg press alternative 2:50 Hip thrust alternative 3:11 One leg deadlift 3:51 Lat pulldown 4:28 seated row alternative 4:45 Arm pulldown 5:51 One arm dumbbell row 7:09 Bent Lateral Raises (back) 8:19 Chest Fly (with dumbbells) 8:34 Cable press down (arms) 9:19 Leg raises (abs) 9:37 Crunch (abs)
Thank you so much for sharing your workout routine! Your workout routine is impressive and challenging. I will try my best to do it. I wrote it out to make it easier, but I suggest watching her video, and referring to her video, to see how the exercises are performed. ===[ Hip and legs routine ]=== ~ Back squat || Smith machine squat || V-Squat ~ 5 sets || 15-20 reps || 1X-2X/week Break 1.5-2 minutes in btwn sets ~ Walking lunge || Smith machine lunge || Cross lunge ~ 3 sets || 15-20 reps || 1X/week Break 1.5-2 minutes in btwn sets ~ Hib abduction ~ 5 sets || 15-20 reps || 2X-3X/week Break 1-1.5 minutes in btwn sets ~ Leg press ~ 5 sets || 15-20 reps || 1X/week Break 1.5-2 minutes in btwn sets ~ Hip thrust ~ 5 sets || 15-20 reps || 1X-2X/week Break 1-1.5 minutes in btwn sets ~ Leg curl ~ 3 sets || 15-20 reps || 1X/week Break 1-1.5 minutes in btwn sets ~ One leg deadlift ~ 3 sets || 15-20 reps || 1X-2X/week Break 1-1.5 minutes in btwn sets
Hello! Could you please give us tips like what to exercise every week. (For example: like workout schedules what part of our body we should focus on and why it’s different than the other day before) I am well aware that you are not a beginner but perhaps you may give suggestions. I’ve found your videos very2 helpful for a beginner like me. Thanks
Thank you so much for your wonderful content! It’s very inspiring and informative. I love your videos! I have a question, how often do you do cardio a week? Especially in the begging of losing a lot of fat. I currently am 35% body fat and would love to be closer to 20%. THANK YOU!!
I think it is a little misleading that the intro is focused on showing the difference in bodyfat % but the video is showing only muscle building exercises. It would make more sense in my opinion to show the difference in muscle gains in the intro or to show the diet and cardio in the video as well. Still good video and good job
저희 누나가 여러 일들때문에 상처를 받아서 몇년째 집에만 있었는데, 영상 인트로 부분 보고 자기 모습을 본 후에 적잖이 충격을 받았나봐요. 엊그제부터 방에서 나와 저랑 간단하게 산책도 하고 있습니다. 갑자기 이렇게 맘 먹은 이유를 물어봐도 되나했는데, 이 영상을 켜주더라구요. 제가 봐도 시작부터 비포 앤 애프터를 때려박는 인트로가 강렬했어요. 누나가 큰 결심하게 된 동기를 주셔서 감사합니다.
Definitely start with either 2x lower body and 2x upper body focused workouts per week. If time doesn’t allow you, then do 3 full body workouts. Also, include cardio; can be long walks, running, cycling; whatever fits in your lifestyle and IS SUSTAINABLE.
Also don’t forget that exercise is like 20%. It’s just a tool to tone your body and help you lose weight but what you eat is literally the most important. Please don’t do any extreme diets because that will damage your metabolism. Go for a slight calorie deficit; don’t forget that your body literally burns calories while you do absolutely nothing (BMR), burns calories to keep you warm, burns calories for digestion etc. Don’t starve yourself and try to find a ‘diet’ (god i hate that word, lets just call it a lifestyle) that works for you and you imagine doing it ‘for the rest of your life’ (good grains, lots of veg, good protein source, healthy fats, fruit, cut processed food & limit sugar intake). And you’ll see how much better & more energised you are going to feel and that your body actually craves healthier food. Also, remember that results take time. Have rest days, sleep well and have that birthday cake in moderation. Balance and consistency = 🔑 Hope this helps xx
Do you have an At Home version of this? I have weights at home, but not acess to the gym. Would love a full version like this video but at home!! Thank you!
Most of this exercise can be done at home, just modify it. For example, instead of doing hip thrust on machine, you can put weights or barbell on your lap and hip thrust it. You can also do hamstring curl using dumbbell and that lat pull down you can also do it at home by using resistance band instead of machine.
헬스장가면 머해야 하나 고민되었는데 감사합니다 그런데 일주일 루틴을 어떻게 짜서 해야할지 고민되는데 헬스장 분량이 상체 하체로 나누는지 전신으로 해야하는지 궁금해요 주1회,주1~2회 나누어 진 것들을 같이 하는 운동 종류도 알수 있으면 너무 좋을것 같아요~ 영상 너무 감탄했어요 ^^
Awesome transformation! PT here - With the lunge I would say to step further with the front foot. With the smith machine go lower. The leg press needs more range of movement. The hip thrust - ensure you squeeze your butt at the top and keep your core engaged.
![[이밍TV] iming TV](http://yt3.ggpht.com/ytc/AIdro_k4t7y-9leqqKPiaeg39g7nRpDh9UnsOCcgqQrcdHWg3A=s48-c-k-c0x00ffffff-no-rj)
0:13 하체 루틴(Hip+Legs)
- 0:20 백 스쿼트
- 0:36 스미스머신 스쿼트
- 0:51 브이 스쿼트
- 1:10 워킹 런지
- 1:25 스미스머신 런지
- 1:41 크로스 런지
- 1:59 힙 어브덕션
- 2:17 레그 프레스
- 2:35 힙 쓰러스트
- 2:53 레그 컬
- 3:10 원레그 데드리프트
3:28 등 루틴
- 3:37 랫 풀 다운
- 3:55 와이드 풀 다운
- 4:14 시티드 로우
- 4:33 암 폴 다운
- 4:51 티바 로우
- 5:14 바벨 로우
- 5:28 어시스트 풀업
- 5:47 원 암 덤벨 로우
- 6:06 백 익스텐션
6:24 어깨 루틴
- 6:33 스미스머신 밀리터리 프레스
- 6:51 숄더 프레스 머신
- 7:11 사이드 레터럴 레이즈
- 7:29 벤트 오버 레터럴 레이즈
7:47 가슴+팔 루틴
- 7:56 체스트 프레스 머신
- 8:14 체스트 플라이
- 8:34 케이블 프레스 다운
- 8:52 프리쳐 컬 바벨
9:10 복근 루틴
- 9:19 레그 레이즈
- 9:37 크런치
고..고정.... 해주세요
❤
이댓글 고정가자
원레그데드리프트 3:10 크런치 9:37 레그레이즈 9:19 크로스런지 1:41 원암덤벨로우 5:47 사이드레터럴레이즈 7:11 벤트오버레터럴레이즈 7:29
Back Squats: 5 sets total
15-20 times per set
Break time: 1.5-2 min (between sets)
-once or twice per week
Smith Machine squat: 5 sets total
15-20 times per set
Break time: 1.5-2 min (between sets)
-once per week
V- Squat: 5 sets total
15-20 times per set
Break time: 1.5-2min (between sets)
-once per week
Walking lunge: 3 sets total
15-20 times per set
Break time: 1.5-2min (between sets)
-once a week
Cross lunge: 3 sets total
15-20 times per set
Break time: 1.5-2min (between sets)
-once a week
Hip abduction: 5 sets total
15-20 times per set
Break time: 1.5-2min (between sets)
-2-3 times per week
Leg Press: 5 sets total
15-20 times per set
Break time: 1.5-2min (between sets)
-once per week
Hip thrust: 5 sets total
15-20 times per set
Break time: 1.5-2min (between sets)
-once or twice per week
Leg curl: 3 sets total
15-20 times per set
Break time: 1- 1.5min (between sets)
-once a week
One leg deadlift: 3 sets total
15-20 times per set
Break time: 1-1.5min (between sets)
-once or twice per week
Lat Pull Down: 5 sets total
15-20 times per set
Break time: 1-1.5 min (between sets)
-once or twice a week
Wide Pull Down: 5 sets total
15-20 times per set
Break time: 1-1.5 min (between sets)
-once or twice a week
Seated Row: 5 sets total
15-20 times per set
Break time: 1-1.5 min (between sets)
-once or twice a week
Arm Pull Down: 5 sets total
15-20 times per set
Break time: 1-1.5 min (between sets)
-once or twice a week
T- Bar Row: 3 sets total
15-20 times per set
Break time: 1-1.5 min (between sets)
-once a week
Barbell Row: 3 sets total
15-20 times per set
Break time: 1-1.5 min (between sets)
-once a week
Assisted Pull-up: 3 sets total
15-20 times per set
Break time: 1-1.5 min (between sets)
-once or twice a week
One Arm Dumbbell Row: 3 sets total
15-20 times per set
Break time: 1-1.5 min (between sets)
-once a week
Back Extensions: 3 sets total
15-20 times per set
Break time: 1-1.5 min (between sets)
-once a week
Smith Machine Military Press: 3 sets total
15-20 times per set
Break time: 1-1.5 min (between sets)
-once a week
Shoulder Press Machine: 5 sets total
15-20 times per set
Break time: 1-1.5 min (between sets)
-once or twice a week
Side Lateral Raise: 5 sets total
20-30 times per set
Break time: 1-1.5 min (between sets)
-once or twice a week
Bent Over Lateral Raise: 3 sets total
15-20 times per set
Break time: 1-1.5 min (between sets)
-once or twice a week
Chest Press Machine: 3 sets total
15-20 times per set
Break time: 1-1.5 min (between sets)
-once a week
Chest Fly: 3 sets total
15-20 times per set
Break time: 1-1.5 min (between sets)
-once a week
Cable Press Down: 3 sets total
15-20 times per set
Break time: 1-1.5 min (between sets)
-once a week
Preacher Curl- Barbell: 3 sets total
15-20 times per set
Break time: 1-1.5 min (between sets)
-once a week
Leg Raise: 5 sets total
20 times per set
Break time: 1 min (between sets)
-more than 5x a week
Crunch: 5 sets total
20 times per set
Break time: 1 min (between sets)
-more than 5x a week
THANK YOU! CHANEL OWNER PLEASE PIN THIS 🥺🥺🥺 Thank you so much this vd help me so much!
Thxs
THANK YOU!!
MVP~ thank you!
this must have took a long time.
thank you so much🙏🙏🙏
0:13 Lower Body Routine (Hip+Legs)
- 0:20 back squat
- 0:36 Smith Machine Squat
- 0:51 V squat
- 1:10 walking lunge
- 1:25 Smith Machine Lunge
- 1:41 cross lunge
- 1:59 hip abduction
- 2:17 leg press
- 2:35 hip thrust
- 2:53 leg curl
- 3:10 one leg deadlift
3:28 back routine
- 3:37 lat pull down
- 3:55 wide pulldown
- 4:14 seated row
- 4:33 arm fall down
- 4:51 Tiba Row
- 5:14 barbell row
- 5:28 assist pull-up
- 5:47 One Arm Dumbbell Row
- 6:06 back extension
6:24 shoulder routine
- 6:33 Smith Machine Military Press
- 6:51 Shoulder Press Machine
- 7:11 side lateral raise
- 7:29 Bent Over Lateral Raises
7:47 chest + arms routine
- 7:56 Chest Press Machine
- 8:14 Chest Fly
- 8:34 cable press down
- 8:52 Preacher Curl Barbell
9:10 Abs routine
- 9:19 leg raise
- 9:37 crunch
Can you please reload the video with timing or split portions, so it ease users navigation in english
헬스장에서 따라하기 좋은 루틴이네요 식후혈당제 먹으면서 매일 헬스장가서 1시간씩 하는데 루틴 적용해봐야겠어용
운동할 때 코크보틀을 먹으니 혈당도 안정되고 체지방이 빠지는 속도가 빨라졌어요.
0:13 하체 루틴
3:30 등 루틴
6:25 어깨 루틴
7:50 가슴 + 팔 루틴
9:11 복근 루틴
감사합니다
07:49 가슴+팔
thank you!
감사해용
감사용
운동은 너무 귀찮아서 식단이랑 체지방버닝제로만 살뺐는데 10키로 감량성공은했는데 인스타에서보는 복근을 갖고싶더라구요 ㅋㅋㅋ 고민만하다가 이영상이 딱 뜬거보면 당장 달려가서 운동하라는 뜻이겠죠? 잘 참고할게요 ㅎ
체지방버닝제 뱃살빼는데에 효과대박이라던데... 몇개월 정도 드셨어요? 정보좀요 ㅠ
@@so_zy광고충
광고충
이거 광고에요,,?? 근데 실제로 제 주변 지인 중에 체지방 버닝제 먹고 좋다고 하길래 저도 먹어볼려고 했는디..
@@건강하자-g7e 저도 광고냄새나서 고민했는데 인플루언서들 먹는거보고 따라샀어여 효과 ㄱㅊ았음 두달차에 바지사이즈 바꿈
참 좋은 정보 같아요. 저는 남자지만 초보라서 따라 해 보고 싶어요. 저는 운동할 때랑 쉴 때 요요증상이 너무 심해서 코크보틀이라는 제품을 항상 챙겨먹는데 요요방지랑 혈당조절에 도움이 되어서 너무 좋아요.
와 저도 식사 후 혈당관리 하려고 식후혈당제 복용중인데 확실히 다이어트에 도움되더라구요 저도 5키로 감량에 성공했습니다 ㅎㅎ 운동도 꾸준히 1시간씩 하고 있어요
저도 완전 고무줄 몸인데 혈당관리가 좀 신경 쓰여요ㅠㅠ코크보틀 먹으면 좀 나을려나
저 예전에 10키로 요요오고 충격받아서 코크보틀 먹으면서 첨부터 다시 다이어트 하구 있음
찾았다 내 사랑.. 내가 찾던 영상.. 초보 깔딱 거리는 루틴만 나와서 쨩났는데.. 이거였어요ㅠ 감사 참고해서 루틴 잘 짜볼게요
Thank you so so much for sharing this!! Not only sets and exercises but also actually showing how to do all exercises!😭❤️🥹 I’m just curious.. how much cardio did you do next to weight training?🙏
About 50 minutes a day! Thanks❤️
@@imingtv thank you so much for sharing this! It's so helpful ❤️
Would you mind sharing your workout weekly schedule and the amount of weights you're using?
@@zaragenevera6558 uu
U
U8uu
내가 보려고 저장한 루틴👍🏻
0:13 ❤하체 루틴❤
0:20 백 스쿼트
0:36 스미스머신 스쿼트
1:25 스미스머신 런지
1:10 워킹 런지
2:17 레그프레스
2:53 레그 컬
3:28 🧡등 루틴🧡
3:37 랫 풀 다운
4:14 시티드 로우
4:33 암 폴 다운
5:28 어시스트 풀업
6:24 💚어깨 루틴💚
6:33 스미스머신 밀리터리 프레스
6:51 숄더 프레스 머신
7:47 💙가슴+팔루틴💙
7:56 체스트 프레스 머신
8:14 체스트 플라이
8:34 케이블 프레스 다운
9:10 💜복근 루틴💜
9:19 레그레이즈
9:37 크런치
와 진짜 자세 리듬 다 너무 좋으세요… 최고다
3:32 back routine (tues)
6:25 shoulder (thurs)
7:48 chest and arm (thurs)
9:13 abs (Mon,Tues,wed,thurs,fri)
🙌
너무 좋은영상입니다. 감사해요!!
그리고 운동 초보이신 분들은 무조건 따라하지 말고 올바른 자세를 먼저 알고 따라하시면 좋을거 같습니다!!
다이어트도 좋지만 다치지 않게 운동하는게 첫번째로 중요해요!
다이어트 마음만 막고 있다가 오늘 헬스장 등록해서 루틴 찾아보고 있었는데 딱 업로드되어서 넘 감사합니당♥️
다욧 성공할게욥!! 🙏🏻
Thank you so much for this!! I’m so surprised there are only 2 ab workouts!! It makes me feel better that I don’t have to do all these different ab exercises to get a toned stomach!
Working the abdominal muscles too much, expands the waist. You always have to work the same workout routine.
@@lcaiyn oh shit I didn't know that how much do you recommend working the abdominal muscles?
@@naivelopez3601 it’s recommended to do it 1-2x a week! When doing the other exercises, you should be also working and engaging your core already which is why it’s important to not do them too much
@@julie8999 oh okay I didn't know so this is helpful thank you sm for answering :)
@@naivelopez3601 mhm, your welcome! glad this helps :)
꾸준히 운동하고 다이어트 하는 사람으로써 진짜 매번 볼때마다 대단하다고 느낍니당❤️ 저도 올해 바디프로필 하나는 촬영하고 여름끝자락에 한개더 앞두고 있고 내년에 대회준비 예정인데 일반인으로써 언니 영상 보면서 너무너무 도움많이 받고있어요 저의 최고의 자극제,의지를 다져주는 채널❤️
⁸
At 0:53 awkward , it’s for man exercise 😂 😘
@@Bijuu007 bro shut up
어느헬스장이길래..기구들이 너무좋네요진짜 ㅠ 저 다니는곳에는 없는게많아요
저두요
*all exercise’s:*
*lower body:* 0:13
*squats:* (back squat 0:20, smith machine squat 0:36, v-squat 0:51)
sets: x5
15 - 20 squats per set
1.5 - 2 minute break in between sets
done once or twice a week !
*lunges:* (walking lunge 1:09, smith machine lunge 1:25, cross lunge 1:41)
sets: x3
15 - 20 lunges per set
1.5 - 2 minute break in between sets
done once a week !
*hip abductions:* (hip abduction 1:59)
sets: x5
15 - 20 times per set
1 - 1.5 minute break in between sets
done 2 - 3 a week!
*leg presses:* (leg press 2:17)
sets: x5
15 - 20 leg presses per set
1.5 - 2 minute break in between sets
done once a week !
*hip thrusts:* hip thrust 2:35)
sets: x5
15 - 20 hip thrusts per set
1 - 1.5 minute break in between sets
done once or twice a week !
*leg curls:* (leg curl 2:53)
sets: x3
15 - 20 leg curls per set
1 - 1.5 minute break in between sets
done once a week !
*one leg deadlifts:* (one leg deadlift 3:10)
sets: x3
15 - 20 one leg deadlifts per set
1 - 1.5 minute break in between sets
done once or twice a week !
*back routine:* 3:30
*pull downs:* (lateral pull down 3:38, wide pull down 3:57, arm pull down 4:34)
sets: x5
15 - 20 pull downs per set
1 - 1.5 minute break in between sets
done once or twice a week !
*rows:* (seated row 4:14)
sets: x5
15 - 20 rows per set
1 - 1.5 minute break in between sets
done once or twice a week !
*rows (different measure of sets):* (t-bar row 4:51, barbell row 5:11, one arm dumbbell row 5:48)
sets: x3
15 - 20 rows per set
1 - 1.5 minute break in between sets
done once a week !
*pull ups:* (assisted pull-up 5:29)
sets: x3
15 - 20 pulls ups per set
1 - 1.5 minute break in between sets
done once or twice a week !
*back extensions:* (back extension 6:06)
sets: x3
15 - 20 back extensions per set
1 - 1.5 minute break in between sets
done once a week !
*shoulder routine:* 6:25
smith machine military presses: (smith machine military press 6:34)
sets: x3
15 - 20 presses per set
1 - 1.5 minute break in between sets
done once a week !
*shoulder press machines:* (should press machine 6:52)
sets: x5
15 - 20 presses per set
1 - 1.5 minute break in between sets
done once or twice a week !
*side lateral raises:* (side lateral raise 7:10)
sets: x5
20 - 30 raises per set
1 - 1.5 minute break in between sets
done once or twice a week !
*bent over lateral raises:* (bent over lateral raise 7:31)
sets: x3
15 - 20 times per set
1 - 1.5 minute break in between sets
done once or twice a week !
*chest and arm routine:* 7:48
*chest press machines:* (chest press machine 7:56)
sets: x3
15 - 20 presses per set
1 - 1.5 minute break in between sets
done once a week !
*chest flys:* (chest fly 8:15)
sets: x3
15 - 20 times per set
1 - 1.5 minute break in between sets
done once a week !
*cable press downs:* (cable press down 8:33)
sets: x3
15 - 20 presses per set
1 - 1.5 minute break in between sets
done once a week !
*preacher curl - barbells:* (preacher curl - barbell 8:52)
sets: x3
15 - 20 curls per set
1 - 1.5 minute break in between sets
done once a week !
*abs routine:* 9:11
*leg raises:* (leg raise 9:19)
sets: x5
20 raises per set
1 minute break in between sets
done more than 5 time a week !
*crunches:* (crunch 9:37)
sets: x5
20 crunches per set
1 minute break in between sets
done more than 5 times a week !
Thank you
Wow! thank you!!!
Thank you
Thank you so much😭😭❤️❤️
Thank you for sharing these exercises! But could you also share how you split them up across the week?
How many days do you workout each week and which exercises do you do each session?
Easiest way is to do the full routine half the sets reps to 12, but still 5 sets per exercise.
And take at least 2 days rest in between to recover.
Start with low weights (max weight you can complete a whole set of 5). Then as you progress increase slowly the weight, for example after a few weeks.
honestly im working out a schedule for myself rn, i would love to share it with you if you still need some help! i'm sprinkling the categories in the days that i do workout but i'll be keeping true to the ones that she does once a week (twice, 5x, etc)
@@junneway hii! can you please share the schedule you made? i'm currently struggling to sort the workouts to work on my routine. thanks in advance!!
You should split them up depending on the muscles are they recovered - science shows that if you exercised exercised to or near failure it takes around 48 hours for that (e.g legs) to recover and you can exercise them again
This is how I plan my workout:
Day 1 Back + stomach (+ cardio)
Day 2 Legs
Day 3 Shoulders + stomach (+ cardio)
Day 4 Rest
Day 5 Legs + back (+ cardio)
Day 6 Arms + chest + stomach
Day 7 Rest
As you can see I try to not have too many upper body days in a row (or too many leg days in a row) to be able to rest in between (because it's when your body rests after exercising that the muscles are built upp) and also to make the workout plan more varied.
It's also important to not have arm and chest the day before back, because then you may become too tired in your arms and not be able to correctly work out your back.
If you have some body parts that you wanna focus more on (for me its back and legs) then I would also recommend doing it twice a week.
And lastly I recommend you doing stomach in the end of your workout session to not loose balance and stability, and do fewer stomach exercises each time (maybe two), but instead do it more times a week (for example three times)
For cardio I alter between jogging, hiit bicycling and swimming (do what you enjoy), and I do it three times a week, about every other day.
Starting this workout today! Currently doing it at the gym.
I’ll check back in a couple months to see how much I’ve improved. Here are my measurements.
Waist: 29 inch
Legs: 21 inch
Butt: 37 inch
Inches or cm??
@@malisaisnothere Inches! Sorry I should have included that
keep on pushing ! we all believe in you. if one day, you doubt on your path to victory, remember this comment and your first purpose : getting stronger.
edit : spelling.
@@nirmic1149 Thank you so much
@@amberliu6163 I’m still sore from the leg exercise from a couple days ago, but I’m going back tomorrow to do it again
Thank you so much for posting this! I always feel really intimidated at the gym, so seeing a long list of possible workouts, along with how to do them, really helps!
2주에 한번 루틴 심심해지면 꼭 챙겨봐요ㅎㅎ 초보인 저에게는 너무너무 많은 도움이 되고있어요!! 하체, 상체 더 디테일하게 자세 설명하는 영상도 좋을것같아요🤓🤓
How long did it take for you to get to this level of fitness ? Were you doing all of these exercises for a year ? Or 6 months ?
You look amazing ❤
Thank you for demonstrating how to do these exercises properly. I am looking into strength training, as at my age too much cardio does more harm than good (41). Your muscles are very lovely; congratulations on your hard work. :) Side note: your workout clothing is beautiful, too!
Properly?, maybe most of them but did you see that leg press? no hate, but i have never seen that way of doing leg press, and Im pretty sure it is wrong.
@@psychesubs_8959 I have actually seen that before, most typically among females, but certainly not many. Usually, from what I've seen, most do deeper ones and always have someone spotting for them in case they lose muscle control. That is one of two things I did notice in this video- always have a spotter for heavy stuff, especially if going to point of failure. That's dangerous otherwise. I did see she was holding her breath, too - not so good. Don't forget to breathe, people! 😉 (Just for "side note" context, I grew up around gym rats in my family, and one is a trainer.)
Thank you so much! I get so intimidated at the gym because of all the machines and I don’t know how to properly use them and have good form. My husband tries to help me but he doesn’t want to stick with me the whole time so I end up not wanting to go back. This will be really helpful to me!
Hey hey you got this
Everyone starts somewhere. Don't be embarrassed to experiment. No one is going to judge you
As someone who lost a lot of weight 15 years ago and got about 6-7 of my friends and family hooked on the gym too, the best advice I got and re-tell to others is: have a plan.
ALWAYS have a plan before you go to the gym.
Plan as in knowing EXACTLY what you want to do that day. VERY SPECIFIC plans.
To make this easier for you, there are workout plans out there on the internet, pick one and follow it.
What do I mean by this? You want something like:
Monday = 5 sets of 5 squats with 30 lbs. 3 warmup sets. /// 3x10 pushups /// 3x3 1minute planks /// 3x5 lat pull downs with 10 lbs /// 2x5 deadlifts with warmups /// 15 minute run
Wednesday = 5x5 squats with 32 lbs. 3 warmup sets /// 3x5 lat pull downs with 12 lbs /// ETC ETC
You get my drift. That way, you ATTACK your plan without dilly-dallying. No need to walk around the gym feeling awkward not knowing what to do next. You get IN, get your SH*T done, and then GET OUT. That's all there is to it.
Even I, someone who has lifted for 15 years, if I go to the gym without a plan, I sometimes walk around and feel awkward too.... AGAIN... I've been going to the gym half my life and I feel this way.... so ALWAYS HAVE A PLAN.
Also, you shouldn't feel like you "finished your workout too quickly". If you get all your sets and work done in 45 minutes? YOU'RE DONE. STICK TO THE PLAN. Just go stretch and go home and rest up. DO NOT start doing 15 random things, you'll just tire yourself out and get sore and not want to go back the next day.
@@user-tz9jh6pv2j Thank you! That’s great advice!
@@user-tz9jh6pv2j how much are the weights that she is using, what do you recommend for a 20year old female 5,5 60kg
우울증에 걸려서 삶이 피폐하고 흐리멍텅하게 지내다가 운동시작하고 정신이 맑아졌습니다 기구 사용법이랑 같이 보면서 자극 받고 있어요
Thanks to your video, now I can have a routine when I work out. I changed things up a little to work for my body. But other than that this is working for me!!
how do you split your workouts throughout the week if you don’t mind me asking?
루틴별로 어디 근육 어떻게 움직이는지 확인할 때 이 영상만큼 좋은 영상 본적이 없다..,,
what days do you do arms, legs, etc.? Im sure you don't do it all in one day so I was wondering what days you do specific things because I'm thinking about doing these workouts! Amazing video by the way, I loved it so much! Your hard work payed off🤍🤍🤍
This is how I plan my workout:
Day 1 Back + stomach (+ cardio)
Day 2 Legs
Day 3 Shoulders + stomach (+ cardio)
Day 4 Rest
Day 5 Legs + back (+ cardio)
Day 6 Arms + chest + stomach
Day 7 Rest
As you can see I try to not have too many upper body days in a row (or too many leg days in a row) to be able to rest in between (because it's when your body rests after exercising that the muscles are built upp) and also to make the workout plan more varied.
It's also important to not have arm and chest the day before back, because then you may become too tired in your arms and not be able to correctly work out your back.
If you have some body parts that you wanna focus more on (for me its back and legs) then I would also recommend doing it twice a week.
And lastly I recommend you doing stomach in the end of your workout session to not loose balance and stability, and do fewer stomach exercises each time (maybe two), but instead do it more times a week (for example three times)
For cardio I alter between jogging, hiit bicycling and swimming (do what you enjoy), and I do it three times a week, about every other day.
Hope this could be a little helpful haha
@@tinyalienfromearth4212 Do you know how many exercises I should do per day? Doing 20 exercises each day is intimidating. Do I just need to pick and choose a few?
@@indigo2018 in my opinion I feel like doing everything is good but it’s better to pick a few that are easy and add in those extra workouts every week to increase your training
This looks amazing!!!🤩🤩
However, I have a question😬: how did you fit all these excercises in one day/week? Can you please tell more about your session? I mean, if you do splits (upper body/lower body) or full-body workouts. And how you arrange them more or less.
That's something I struggle the most with. I know my excercises, but can't organize them so I can touch all muscles at least twice a week.
There is so much to do!!😪😪
hi, came across ur comment and i think a recommended split would be glutes/glutes/arms & back/abs if you aim to do this in the long term for years to come, for females we actually dont have to focus on all the muscles twice a week since we have lower testosterone levels and would take time to build muscles.
Heyy, most people chose one day in which they will work an area in particular !
For example, one day is for legs/glutes, the other is for the upper body
It is important to let your muscles have rest too, it will help building the muscles ! So taking rest days are pretty important
For her ab routine, you can do it almost everyday since it's abs and they are without weight
Thanks you so much for showing all you workout. If it’s not too much can you make a calendar workout using all this exercise to help use know what workout we should do each day?
저는 운동이라고 해봤자 밖에서 턱걸이 정도만 하는 40대 아재인데 알고리즘 통해서 보니 모든 운동들 정말 깔끔하게 하시네요. 구독과 좋아요 누르고 갑니다 ~~
영상 너무 좋아요~~ 정말 도움되는 루틴입니다~늘 잘보고있어요^^
근데 다이어트 전 몸도 허리라인 다 들어가고 힙라인 올라와있고 복부도 아랫배 툭튀 이런것도 없고ㅠㅠㅠ 그냥 몸 자체가 탄탄하신것 같아요!
❤하체루틴
백스쿼트 0:13
스미스머신 0:36
스미스런지 1:25
힙어브덕션 1:58
🧡등루틴
랫풀다운 3:37
와이드풀다운 3:54
시티드로우 4:15
암풀다운 4:31
💛어깨루틴
스미스머신 밀리터리프레스 6:34
숄더프레스머신 6:49
💚가슴+팔 루틴
체스트플라이 8:13
케이블프레스다운 8:31
운동 빈도는 어떻게 되시나요? 매일 근력운동하셨는지, 매일 한부위 하셨는지, 몇시간 하시는지, 유산소는 따로 하시는지, 식단도 하셨는지 궁금합니다🥹🙏
하체
스미스머신 스쿼트 0:37
크로스 런지 1:45
힙 어브덕션 2:00
레그 프래스 2:20
레그 컬 3:00
등
랫 풀 다운 3:41
암 풀 다운 4:33
바벨로우 5:14
원 암 덤벨로우 5:47
백 익스텐션6:06
어깨
스미스머신 밀리터리 프레스 6:33
숄더 프레스머신 6:51
사이드 레터럴 레이즈 7:11
벤트 오버 레터럴 레이즈 7:29
가슴+팔
체스트 플라이 8:14
케이블 프레스 다운8:34
프리쳐 컬 바벨 8:52
와..........진짜 이런 영상 너무 좋아요!! 완전히 따라하기는 아직 좀 벅차지만 참고해서 열심히 해보겠습니다ㅎㅎ 감사합니다:)
와... 등 개미쳤다
I have never seen such cool equipments in a gym in my life. Very different from the usual ones i see.
볼 때마다 느끼지만 운동 자세도 진짜 좋으신 편 같아요. 예쁜 근육을 얻으려면 저렇게 해야겠다 싶어요!
Ones I can do:
0:29 Back squat
1:19 Lunge
2:04 Hip abduction alternative
2:31 Leg press alternative
2:50 Hip thrust alternative
3:11 One leg deadlift
3:51 Lat pulldown
4:28 seated row alternative
4:45 Arm pulldown
5:51 One arm dumbbell row
7:09 Bent Lateral Raises (back)
8:19 Chest Fly (with dumbbells)
8:34 Cable press down (arms)
9:19 Leg raises (abs)
9:37 Crunch (abs)
Thank you so much for sharing your workout routine! Your workout routine is impressive and challenging. I will try my best to do it.
I wrote it out to make it easier, but I suggest watching her video, and referring to her video, to see how the exercises are performed.
===[ Hip and legs routine ]===
~ Back squat || Smith machine squat || V-Squat ~
5 sets || 15-20 reps || 1X-2X/week
Break 1.5-2 minutes in btwn sets
~ Walking lunge || Smith machine lunge || Cross lunge ~
3 sets || 15-20 reps || 1X/week
Break 1.5-2 minutes in btwn sets
~ Hib abduction ~
5 sets || 15-20 reps || 2X-3X/week
Break 1-1.5 minutes in btwn sets
~ Leg press ~
5 sets || 15-20 reps || 1X/week
Break 1.5-2 minutes in btwn sets
~ Hip thrust ~
5 sets || 15-20 reps || 1X-2X/week
Break 1-1.5 minutes in btwn sets
~ Leg curl ~
3 sets || 15-20 reps || 1X/week
Break 1-1.5 minutes in btwn sets
~ One leg deadlift ~
3 sets
|| 15-20 reps || 1X-2X/week
Break 1-1.5 minutes in btwn sets
===[ Back routine ]===
~ Lat pull down ~
5 sets || 15-20 reps || 1X-2X/week
Break 1-1.5 minutes in btwn sets
~ Wide pull down ~
5 sets || 15-20 reps || 1X-2X/week
Break 1-1.5 minutes in btwn sets
~ Seated row ~
5 sets || 15-20 reps || 1X-2X/week
Break 1-1.5 minutes in btwn sets
~ Arm pull down ~
5 sets || 15-20 reps || 1X-2X/week
Break 1-1.5 minutes in btwn sets
~ T-bar row ~
3 sets || 15-20 reps || 1X/week
Break 1-1.5 minutes in btwn sets
~ Barbell row ~
3 sets || 15-20 reps || 1X/week
Break 1-1.5 minutes in btwn sets
~ Assisted pull up ~
3 sets || 15-20 reps || 1X-2X/week
Break 1-1.5 minutes in btwn sets
~ One arm dumbbell row ~
3 sets || 15-20 reps || 1X/week
Break 1-1.5 minutes in btwn sets
~ Back extension ~
3 sets || 15-20 reps || 1X/week
Break 1-1.5 minutes in btwn sets
===[ Shoulder routine ]===
~ Smith Machine military press ~
3 sets || 15-20 reps || 1X/week
Break 1-1.5 minutes in btwn sets
~ Shoulder press machine ~
5 sets || 15-20 reps || 1X-2X/week
Break 1-1.5 minutes in btwn sets
~ Side lateral raise ~
5 sets || 20-30 reps || 1X-2X/week
Break 1-1.5 minutes in btwn sets
~ Bent over lateral raise ~
3 sets || 15-20 reps || 1X-2X/week
Break 1-1.5 minutes in btwn sets
===[ Chest and arm routine ]===
~ Chest press machine ~
3 sets || 15-20 reps || 1X/week
Break 1-1.5 minutes in btwn sets
~ Chest fly ~
3 sets || 15-20 reps || 1X/week
Break 1-1.5 minutes in btwn sets
~ Cable press down ~
3 sets || 15-20 reps || 1X/week
Break 1-1.5 minutes in btwn sets
~ Preacher curl - barbell ~
3 sets || 15-20 reps || 1X/week
Break 1-1.5 minutes in btwn sets
===[ Abs routine ]===
~ Leg raise ~
5 sets || 20 reps || 5X+/week
Break 1 minute in btwn sets
~ Crunch ~
5 sets || 20 reps || 5X+/week
Break 1 minute in btwn sets
thank u for writing it down
She only do the weight training, right? Or she also do the cardio also?
But how many kg though??
와 너무 좋아요!! 자세랑 근육 너무 부럽네요 💪ㅠㅠ 헬스장 루틴 같은것고 올려주시면 좋을 것 같아요☺
이밍님 제가 찾던 루틴이에요 넘넘 감사합니다. 저도 보통의 몸으로와서 100일간 다이어트 시작했거든요 이밍님 동영상보며 동기부여 많이 받았는데 이렇게 늘 좋은자료 주셔서 진심으로 감사합니당😭💛
내가 정한 나의 루틴...➿
화욜 루틴
-6:33 스미스머신 밀리터리프레스
-6:51 숄더프레스머신
-7:56 체스트 플라이
-8:34 케이블 프레스 다운
-9:19 레그레이즈
-9:37 크런치
목욜 루틴
-0:20 백스쿼트
-0:36 스미스머신 스쿼트
-1:25 스미스머신 런지
-0:51 브이 스쿼트
-1:41 크로스 런지
-1:59 힙 어브덕션
-2:17 레그프레스
-2:53 레그컬
토욜 루틴
-3:37 랫 풀 다운
-3:55 와이드 풀 다운
-4:14 시티드 로우
-4:33 암 풀 다운
-5:28 어시스트 풀업
-6:06 백 익스텐션
Hello! Could you please give us tips like what to exercise every week. (For example: like workout schedules what part of our body we should focus on and why it’s different than the other day before) I am well aware that you are not a beginner but perhaps you may give suggestions. I’ve found your videos very2 helpful for a beginner like me. Thanks
@이윤열 i am not trying to lose weight, my weight is 47kg and I’m 170cm tall as a female
우연히 보게 됐는데 음악도 너무 좋고 편집을 너무 잘하시는거 같아요! 계속 보게 되는..😍
질문..
1. 배경음악 궁금해요!
2. 운동복도 넘 예쁘게 입으셔서 여기 나온 운동복도 모아 영상 찍어주심 좋을거 같아요!
영상 너무너무 잘봤습니다ㅠㅠ 대단하시고 존경스러워요!!!! 저는 등이나 어깨하면 승모근에 힘이 너무 들어가는 느낌인데 혹시 승모 자극안되는 꿀팁있으실까용???🥺
팔 힘이 없으셔서 그런거 아닐까요 더 가볍게 하심이??
고개를
위로 올리셔야 함 고개 내리고 운동 하시나욤
와 정말 고맙네요^^
저도 루틴으로 수정해서 적용해야겠어요^^
근데 다리자세도 볼 수 있슴 더 좋았겠어요 거의 상체만 보여서
아쉬움이 있네요;;^^
제나이 47세... 2년전150만원 짜리 피티레슨을 시작으로 웨이트운동 입문을 하였는데요.
비싼헬쓰 레슨 더 등록하기가 버거워
유툽보며 혼자운동했었지요.
핏ㅂㄹ, 심ㅇㄸ, 싸롱ㄷㅍ 여기저기 채널 구독하며 틈날때 보고듣고 했었지요.
근데근데
여기 이밍채널이 베스트 오브 베스트 입니다.
내용에 담긴 진실성이 그렇구요,
조곤조곤 예쁘게 성실하게 담아낸 영상들 하나하나가 채널주인장님의 운동 다이어리를 공개하는것 같아요.
선곡된 음악도 고르는 감각있으시고...^^
요즘 이밍채널에 빠져있네요.
진실한 팔로워가 되겠슴돠.
우리 같이 추앙합시다 ^^😄
커피쿠폰이라도 쏴드리고 싶은맘...
커피대신 장문의 댓글로 표현합니다.
TKS~♡
B/RGDS
JH AHN
루틴 너무 감사해요 ㅠㅠ 혼자 바프 준비중이라 너무 막막한데 좋은 영상 감사합니다 🤍🤍
음 근데 운동하는방법도 같이 올려주시면 감사할거같아요 ㅠㅠㅠㅠ
와.. 댄 승무원 하셨을때부터 승뭔 동경해서 인스타 팔로햇던분을 여기서이렇게 보다니.. 깜짝놀랐어요!! 진짜 대단하세요 몸도 너무 아름다우시고!! ㅠㅠㅋㅋ 헬린이인데 잘 참고해서 운동 하겠습니다!! 그나저나 광배랑 어깨 너무 워너비에요학하악
운동4 개월째 지겨워지는데 이영상 I’m loving it , existing, motivating, need this so much ! Thank you!
방금 내 추천에서 무작위로 그녀의 채널을 찾았습니다. 이제 그녀의 비디오에 푹 빠졌습니다. 그녀는 정말 재능이 있습니다.🎡🥳💘🍭🍭🍧💖🥰🥰🍨🍨💕💗🍡♥️
She didnt say when to do it or split them.. :( she just briefly said once or twice a week… not detailed enough 😞😭😭😭 how to split them
헬스운동법의 정석!
일목요연한 정리 너무 감사합니다
초보헬린이 담아갑니다.
진짜 대단하세요... 헬스장 등록하면 이 루틴으로 따라해볼려고요 멋있어요
운동 루틴 영상중에 가장 하기 좋은 운동들만 넣어주신거 같아요!😊 오프라인 저장해두고 그대로 따라해보겠습니다❤️
진짜 너무 멋있으세요!!
루틴영상 넘 좋은거 같아요❤️
와 근데 비포사진도 사실 보면 라인은 되게 예쁨.. 살빼는데 피나는 노력을 하셨겠지만 저 라인은 어느정도 타고난 부분도 있음 ㅠㅠ
진짜 감사해요오ㅠㅠ 항상 루틴고민하며ㅡ머하지머하지했는데 이밍님 루틴 캡쳐해서 그때그때 잘 섞어서 해야겠어요 감사합니다!!♥️🫶
1:10 워킹런지 1:41 크로스런지 3:10 원레그데드리프트5:47 원암덤벨로우 7:11 사이드레터럴레이즈 7:29 벤트오버레터럴레이즈 9:19 레그레이즈 9:37 크런치
젤 원하던 영상👍😍💕
많은 루틴이 있지만 제일 깔끔한 영상입니다! 헬스 두려운데 첫입문하게해준 너무 고마운 영상입니다!
이거 오리지널 스피드로도 보고싶습니다~ 나도 모르게 영상속 속도처럽 빠르게 하고 있어서, 다른 영상의 속도도 찾아보게 됩니다😅
헬린이 인데 이런 영상 실질적 도움이 되서 좋아요
출산하고 거의 2년만에? 동기부여 받을려고 다시 영상 보러왔어요. 이거보고 운동 열심히 했었는데.. 또 다 까먹은 ㅋㅋㅋ 화이팅!!
I hope you make a vlog about how you split your routine every week; how can we do that all hehe Please, thank you!
영상 감사합니다
찾고있던 루틴이였어요♡
Thank you so much for your wonderful content! It’s very inspiring and informative. I love your videos!
I have a question, how often do you do cardio a week? Especially in the begging of losing a lot of fat. I currently am 35% body fat and would love to be closer to 20%.
THANK YOU!!
She answered another comment asking this. She said 50 minutes a day
@@madjeevilus9938 WHAT
@@indigo2018 that's way too much lolololol I'm only doing 12/3/20 on the treadmill after weights 3x a week. That should be sufficient enough tbh.
웅니..피티 독립 후 혼자 운동하는 중인데 요즘 운동하면서도 자꾸 갸우뚱하게 되고 감 잃은거 같아서 현타 왔는데 언니 영상 보기만 했는데도 넘 도움 되는거 같아효🥺 이걸 왜 지금 발견 했는지..감사합니당 쪽쪽🤭
와 진짜 도움되는 영상이에요... 유튜브 자체에 댓글 처음 다는 것 같에오❤️ 감사합니다 !! 오늘 알게됬는데 바로 구독 좋아요 .. 항상 다른 곳은 다 부위별 따로 영상이있어서 불편했거든요 ㅠㅜㅜㅜ!감사합니다
헬스장에서 영상 키고 운동하면 자극도 많이되고 음악 선정도 너무 좋습니다!! 좋은 영상 감사합니다 ☺️
Thanks for sharing your workout routine 👌🏽💪🏽 impressive
보여주기식이 아니라 찐 운동러인 이밍님이 존경스러워요❤️
진짜 이밍님,, 제 워너비.. 너무 멋져요 저도 계속 꾸준히 하면 더더욱 발전할 수 있겠죠? 좋은 루틴 쉐어해주셔서 감사해요! :)
보는데 왜케 힘들지 ㅠㅠ그나저나 운동루틴 짜는데 도움되겠네요 감사합니다
저 댓글 진짜 왠만하면 안다는데 정리를 너무 잘해주셨네요 운동 영상중 최고인거같아요 앞으로도 자주 보러올게요!! 👍🏻🫶🏻🫶🏻
Hands down the best video ever!! I’ve been looking for something all-in-one video for so so long.
와.. 이밍님 ... 등근육 언제봐도 진짜 미쳣써여... 🥺❤️ 저도 언젠간,,,,!!!!!
진짜 막 길게말안하고 그냥 찐이다.. 동기부여 미쳤ㅠㅠ
Great work girl, u're so admirable. Thanks for english subtitles.
스쿼트
브이스쿼트
런지
사이드런지
힙 어브덕션
레그프레스
힙 쓰러스트
레그컬
이제껏 봤던 운동루틴 중에 제일 도움되는것같아요! 여기서 조합해서 3분할 루틴 짜면 되겠어요😊 좋은 영상 감사합니다❤❤
I think it is a little misleading that the intro is focused on showing the difference in bodyfat % but the video is showing only muscle building exercises.
It would make more sense in my opinion to show the difference in muscle gains in the intro or to show the diet and cardio in the video as well.
Still good video and good job
헬스 누구한테 배우셨어요..??
몸 만드는방법은 간단합니다 꾸준히 많이 하세요 횟수 상관없이 무조건 많이 그럼 무조건 몸좋아져요 너무고중량할필요없음
하체는 진짜 빼기 힘든데 대단하시네... 식단을 진짜 열심히 하셨나봐요
저희 누나가 여러 일들때문에 상처를 받아서 몇년째 집에만 있었는데,
영상 인트로 부분 보고 자기 모습을 본 후에 적잖이 충격을 받았나봐요.
엊그제부터 방에서 나와 저랑 간단하게 산책도 하고 있습니다.
갑자기 이렇게 맘 먹은 이유를 물어봐도 되나했는데, 이 영상을 켜주더라구요. 제가 봐도 시작부터 비포 앤 애프터를 때려박는 인트로가 강렬했어요. 누나가 큰 결심하게 된 동기를 주셔서 감사합니다.
Can you show us a routine for the week? I love this, but also bummed that my gym doesn't include all of this
Definitely start with either 2x lower body and 2x upper body focused workouts per week. If time doesn’t allow you, then do 3 full body workouts. Also, include cardio; can be long walks, running, cycling; whatever fits in your lifestyle and IS SUSTAINABLE.
Also don’t forget that exercise is like 20%. It’s just a tool to tone your body and help you lose weight but what you eat is literally the most important. Please don’t do any extreme diets because that will damage your metabolism. Go for a slight calorie deficit; don’t forget that your body literally burns calories while you do absolutely nothing (BMR), burns calories to keep you warm, burns calories for digestion etc.
Don’t starve yourself and try to find a ‘diet’ (god i hate that word, lets just call it a lifestyle) that works for you and you imagine doing it ‘for the rest of your life’ (good grains, lots of veg, good protein source, healthy fats, fruit, cut processed food & limit sugar intake). And you’ll see how much better & more energised you are going to feel and that your body actually craves healthier food.
Also, remember that results take time. Have rest days, sleep well and have that birthday cake in moderation. Balance and consistency = 🔑
Hope this helps xx
@@ayoooou7011 Thank a lot very encouraging and motivating
@@ayoooou7011what size kgs or weight should I use? I’m a 20 year old 60kg 5ft5inch woman
복근운동을 종류가 젤 많을거라 생각했는데 아니라서 놀랍고 덕분에자극받았어요!!
Do you have an At Home version of this? I have weights at home, but not acess to the gym. Would love a full version like this video but at home!! Thank you!
Most of this exercise can be done at home, just modify it. For example, instead of doing hip thrust on machine, you can put weights or barbell on your lap and hip thrust it. You can also do hamstring curl using dumbbell and that lat pull down you can also do it at home by using resistance band instead of machine.
@@unexpectednoone534 convert them all for meeeeeee lol. especially the back ones
Check out Erin Sterns channel. She offers variations that can be done at home.
그냥 운동초심자들이 참고해서 루틴 짜기도 좋은 영상이네요.. 감사합니다!!
Thank you so much! How did you split the workouts during the week? Upper and lower body days?
헬스장가면 머해야 하나 고민되었는데 감사합니다
그런데 일주일 루틴을 어떻게 짜서 해야할지 고민되는데 헬스장 분량이 상체 하체로 나누는지
전신으로 해야하는지 궁금해요 주1회,주1~2회 나누어 진 것들을 같이 하는 운동 종류도 알수 있으면 너무 좋을것 같아요~ 영상 너무 감탄했어요 ^^
오마이갓 완전최고ㅜㅜㅜ❤️❤️❤️❤️
ㅠㅠ 감사해요,, 오늘 이밍님꺼 틀고 하체 했어요… 혹시 올려주신 하체 상체 루틴들은 하루에 다 하시는 걸까요?
Hi I like to know how you schedule these exercises. Like do you do them all in one day? Or do you spread them out?
다이어트 헬린이인데 PT도 받지만 혼자 운동할때 무엇부터 해야되나 난감했는데 이렇게 좋은 영상이 있다니 너무 고마워요~^^👍🤗
Awesome transformation!
PT here -
With the lunge I would say to step further with the front foot.
With the smith machine go lower.
The leg press needs more range of movement.
The hip thrust - ensure you squeeze your butt at the top and keep your core engaged.
how much should the weight i use for each exercise, I'm confused as I'm a 20 year old female, 5ft5inch 60kg?
영상 참고해서 운동하고있어용ㅎㅎ
근데 하체운동 스쿼트나 레그프레스 무게들은 보통 몇정도로 달고 드시나요..? 물론 사람마다 다르겠지만 어느정도 들어야 평균인지 아예 모르겠어서ㅠ