My kpop workouts, and more.
Since you guys said you’d be interested, here’s my kpop workout post y'all! These workouts helped me burn some fat and build muscle especially in my abs and glutes that I could feel. That being said: you have to be aware that since each workout is only 3-4 minutes long, it’s intense nonstop work. So if you’re a beginner and have to take a couple seconds in between moves don’t worry! You’ll get stronger just keep pushing! They can be short, or they can be long it’s all up to you and if you choose to do one song, or a whole set!
My Challange for those that really want to be crazy 👀
My advice to you if you want to really feel it and see changes, do six weeks. I know that sounds like awhile, but trust me. This is the MINIMUM amount of time you can workout before you see results. Make this a challange! If you have free time, take at least 30 minutes away from the internet as time for yourself five days a week. As an example schedule:
Wednesday-total body/cardio
Wednesday you can either do the full body set, you can look up a Kpop dance tutorial on YouTube, or go for a walk/run.
Keep this schedule for SIX weeks, and try to eat a decent diet 5-6 days a week with one day to treat yourself with anything. The better you eat, the more noticeable your results will be.
Take before and after pictures for yourself! Seeing the change is an amazing feeling :)
What to do for each level:
Everyone should stretch as a warm up for at least ten minutes to prevent injuries. Hold your stretch between 10-20 seconds but no longer, as that would be static stretching which is bad to do before exercise and could actually cause injury.
For the absolute beginners:
Do two-three songs a day! Pick any of them you’d like :)
Do two-four songs from a specific muscle group!
For my intermediate children:
Do each set (ex: all the abs, or all the legs)
Add ten minutes of cardio each day to the set!
For those who are inSANE:
Add ten+ minutes of cardio, and do each set twice!
I can’t say these are 100% my idea because I got the idea of making workouts to songs from a YouTube workout channel (you can also find her on Instagram!) called Blogilates (which you should really go check out she’s so positive, realistic and an amazing role model), but she didn’t really have any songs I was super into so I said to myself “what if I made my own?” So that’s how I ended up here. Some of the moves I used I think she made herself, so I’ll have a separate post if there’s no room at the bottom the with a bunch of links to her videos that I can think of, took inspiration from, and her song challenges for those who are interested. But I’ll at least put a link to her channel at the bottom. So without further adieu, let’s get to the songs!
Anpanman, BTS- 1:00 parachutes, 1:00 Superman pulses, 1:00 Walnut crushers, cobra push ups till the end
Come Back, NCT 127/WayV- 1:00 hamstring curls, 1:00 leg swimmers, 1:25 stomach scissors
Black on Black, NCT-(for a satisfying switch start at 0:08 seconds!) 1:00 bird dog left, 1:00 belly snow angels, 1:00 bird dog right
Lullaby, Got7- 1:00 triangle butt per side, 45 sec donkey kick pulses per side
Regular, NCT 127/WayV-1:48 glute circles per side (ooooff this one is painful)
MOVE, Taemin-1:00 lateral leg lift per side, 45 infinites per side
Cherry Bomb, NCT 127- 1:00 regular glute Bridges, 1:00 butterfly bridge, 1:00 outer Bridges, 45 sec hamstring curls
BboomBboom, Momoland- (start at 0:08) 1:00 single legged bridge right, 1:00 single leg bridge left, 1:28 grasshopper
Power up, Red Velvet- 1:00 u lifts per side, 1:22 reverse lunges
Blooming Day, EXO-CBX- 1:35 altitude raises per side
WANT, Taemin- 1:45 clam shells per side
Trivia: Love, BTS- 1:52 second side seals per side
Baby Don’t Stop, NCT U- 1:00 single leg raise, 1:00 lower abdomen push, 1:00 reverse crunches
Touch, NCT 127- 1:00 toe touches, 1:00 bicycle crunch, 1:00 rope pull sit ups
Shoot out, Monsta X- 1:20 double leg raise, 1:00 little u’s, 1:00 clock turn
SOLO, Jennie- For each verse do slow alternating Spiderman planks, and for each chorus either just plank, or do plank butt lifts
Love Shot, EXO- (this one is D E A D L Y) hip dips all the way through. For the verse just tap the floor once with your hip, but during the chorus tap it twice like a pulse.
Ko Ko Bop, EXO- elbow to knee crunch 1:30 per side
Tempo, EXO- 1:50 if the single arm lifts done in Blogilates “feel it still” arm song challange (Link in next post)
Trivia: Seesaw, BTS- 1:00 tricep push up (on your knees if you have to! Go at your pace!), 1:00 cobra push up, repeat.
CLAP, Seventeen- 1:00 angel arms per side
45 sec angel arms both sides
DRAMARAMA, Monsta X- 1:00 shoulder push up per side, 1:00 regular push up
Peek-A-Boo, Red Velvet- 1:00 prayer pulses, 1:00 peekaboo chest, 1:00 Walnut crushers
Shine, Pentagon- 1:00 tricep dips, 1:00 tricep push backs, 1:00 pull behinds
Alligator, Monsta X- 1:00 curly arms, 1:00 robot arms, 30 sec alligator chomp per side
My first and Last, NCT DREAM- 1:20 regular calf raises, 1:00 toes facing in calf raises, 2:00 toes facing out calf raises
1,2,3, NCT DREAM- for the verse do regular squats, for preverse youre going to pulse in place so almost like a wall sit, and for the chorus you’re going to do 123 squats
Lie, BTS- 1:45 pointed leg circles (inner thighs)
Oh My!, Seventeen- 1:00 side lunges, 1:00 squats, 1:00 wall sit
Dance the Night Away, TWICE- 1:30 split squats per side
Fire, BTS- Plie squats 1:20, 1:00 Plie pulses, 1:00 Plie pulses calves raised
Trivua:Just Dance, BTS- 1:50 alternating forward lunges, 1:50 alternating reverse lunges
YESTODAY, NCT U- alternating side lunges all the way through
Drippin, NCT DREAM- 1:00 forward lunges, 1:00 squats, 1:00 in and out planks
We Young, NCT DREAM- 1:00 jumping jacks, 1:09 curly arms, 1:00 “jumping rope” in place (you don’t need a rope, just pretend) 45 sec arm circles
Silver Spoon, BTS- 1:00 jumping rope, 1:00 push ups, 1:00 alternating jack knives, 53 sec sit ups
BOSS, NCT U- 1:00 little u’s, 1:00 lower leg lift crunch, 1:00 Walnut crushers, 30 sec crunches
VERY NICE, SVT- 1:00 criss cross jumps, 1:00 jump kicks, 1:15 Russian twists
Fantastic Baby, BIGBANG- Just rave. Straight up bop to it, dance around like no one is watching idc.
FAKE LOVE, BTS- 1:00 bicycle crunches, 1:00 oblique crunches per side, 30 sec fire hydrants per side
MIC DROP full version (5:08) jump rope the whole way through
Let’s Shut up and Dance, Jason Derulo, NCT 127, Lay- alternating courtsy lunges all the way through
Disclaimer: I’m not a professional by any means. I’m just someone who loves working out and the feeling that I get after and wanted to share it. Please talk to a doctor or do lots of research to make sure it’s okay for you to workout especially if you’ve had injuries in the past.
For tips on form, make sure your always bringing in your core, keeping your shoulders down and relaxed, your back straight, chest open, and if you’re on your hands and knees keep your hips square and back flat. And if you’re doing squats or lunges, don’t let your knees pass your feet when you look down. You’ll have to naturally start out slower with correct form and gradually get faster as you get stronger. But it’s way better to learn with good form than go ham with bad form and hurt yourself in the long run. Like I said Blogilates is a great source for this. You don’t have to do her workouts but watch her videos if you need to see proper form, different unique work out moves, and she’s just such a great role model.
If you have any other questions please feel free to ask! I love talking about positive health and helping people. So if you have any questions about fitness, health, favorite workouts, different workout routines, health advice, if you need help to get motivated, diets ( I’ve had a normal diet, restricted diets, vegetarian and vegan diets), etc I can answer them to my best ability. Like I said I’m not a professional, but I’m a real person who knows the confusion and mixed messages from different sources, and how hard it can be.
Blogilates YouTube: https://www.youtube.com/user/blogilates
Off of the top of my head, I used moves from her isolation series, her wedding series, her “Feel it Still” song challenge, the hip video,and her 100 ab challenge videos. Please check her out reference!
I wish you luck and hope you enjoy!
P. S: leave me other sing recommendations and a muscle and/or a muscle group and I can make more! I love these they’re so much fun XD
dededos
turnnoffyourmind
discoholicmusic
gummygunk
