Slim Arms and Flat Belly w/ 11 Line Abs Workout (Para PALIITIN ANG BRASO AT TIYAN)
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00:00.0
If gusto mo ng slimmer arms and flatter tummy with 11-line abs, ito ang perfect standing workout para dyan.
00:11.3
Dito sa workout na to, meron kang option to use dumbbells kung gusto mo mag-tone or mag-build ng muscles
00:16.8
or just do the no-equipment version kung gusto mo lang mag-burn ng caloes.
00:21.0
Ano ba ng choice mo, this workout will help you burn the excess fat sa braso at chat.
00:26.0
So kung pwede ka na, let's go!
00:28.0
As always, simulan natin sa step jacks pang warm-up lang natin
00:32.0
or jumping jacks kung feel mong tumalod.
00:34.0
This move works out our arms, abs, and legs.
00:46.0
Ayan, nagsisimula ng gumilis ang heart rate natin.
00:49.0
Ready na tayo sa mas intense na arms and belly fat burning moves.
00:59.0
Good job! Front punches naman, with or without dumbbells.
01:03.0
Punch as hard as you can, sabay exhale. Alternate lang left and right. Engage your abs.
01:11.0
Kaya mo yan, Sepilog? Madali lang yan. Super effective kahit walang dumbbells.
01:16.0
Samahan natin ng konting bend sa legs at belly.
01:19.0
Kaya mo yan, Sepilog?
01:22.0
Very good, next move is called water
01:45.0
Jump as high as po possible, with arms then legs.
01:50.0
Next move for our triceps is to get rid of flabby arms.
01:54.0
It's faster if you don't have dumbbells and slower if you do.
02:03.0
If you're using dumbbells, do one move at a time so you won't endure.
02:08.0
Feel the burn at the back of your arms.
02:10.0
And don't forget to breathe.
02:30.0
Next move, left side lunge with bicep curls.
02:33.0
To help us tone our arms and get rid of belly fat, do this low and controlled.
02:38.0
Observe proper form and breathing.
02:42.0
Inhale and exhale.
02:45.0
Keep your hips facing forward.
02:49.0
It may look easy but it's not.
02:51.0
You can really feel it in your arms.
03:09.0
Now let's do the same for the other side.
03:11.0
Lunge with bicep curls.
03:13.0
We are starting to burn lots of calories.
03:19.0
Inhale down, exhale up.
03:22.0
Take your time, don't rush this.
03:24.0
Do it slow and controlled.
03:42.0
Next, squat to shoulder raise.
03:44.0
This is my favorite because it's super effective for fat burning and toning.
03:49.0
Inhale to squat, exhale to shoulder raise.
03:55.0
Inhale and exhale.
03:59.0
Inhale and exhale.
04:04.0
Let's do the other side.
04:07.0
Inhale and exhale.
04:10.0
Very effective with or without dumbbells.
04:30.0
Next move, punch and twist.
04:33.0
Punch forward and side with the knee lift to work out the abs and help burn belly fat.
04:38.0
Do it fast without a dumbbell and Snow is using a dumbbell.
04:47.0
For those who don't have a dumbbell, take your time and breathe.
04:50.0
Exhale every punch and twist.
04:53.0
For those who don't have a dumbbell, punch as hard and as fast as you can.
05:03.0
Let's do the other side.
05:05.0
Punch and twist again for slim arms and flat belly.
05:34.0
You're doing great!
05:35.0
I can see you there!
05:57.0
Next, side raises for our whole body.
06:00.0
Next, side raises for our shoulders and upper arms.
06:03.0
Do side-to-side squats or just side-to-side steps if using dumbbells.
06:22.0
It looks easy but it's so intense, right?
06:32.0
Slide overhead triceps extension to knee crunch.
06:35.0
Alternate left and right.
06:37.0
Do this slowly if using dumbbells.
07:01.0
Keep your abs nice and breathe.
07:03.0
You're doing a great job, sexy love!
07:30.0
Next move is easy.
07:32.0
Upward punches only.
07:34.0
Exhale kajak punch.
08:14.0
Of course, this workout is incomplete without a side chalk.
08:18.0
Let's start on one side.
08:20.0
Lift your arms diagonally then pull it down to the other side with an exhale.
08:24.0
Sa mga may dumbbells, you can take your time to breathe in between reps.
08:33.0
Inhale up, exhale down.
08:35.0
Sa mga walang dumbbells, keep moving and follow the pacing.
08:56.0
Kabilang side naman tayo.
08:57.0
This is the second to the last move ng ating Slim Arms and Flat Celling Workout for today.
09:03.0
You got this, Sexy Love!
09:27.0
Malapit na tayo sa finish line.
09:41.0
I'm so proud of you!
09:42.0
Last move na natin, Inchworm.
09:45.0
Lakad lang using our hands, papunta sa high plank position, then balik.
09:50.0
Kayang-kaya, madali lang to.
09:56.0
Walk, walk, walk, then hold.
10:08.0
Take your time to breathe.
10:16.0
Last move, Inchworm.
10:29.0
Workout complete!
10:32.0
Well done, Sexy Love!
10:34.0
Alam mo, you can do this workout everyday if you wanna burn fat.
10:38.0
Or every other day kung gagamit ka ng dumbbells and you wanna build your muscles.
10:42.0
And pwede mong i-alternate ang workout na to dito sa arms and back workout.
10:47.0
Or kung gusto mo naman ng mas challenging na slim arms and flat belly workout, itryin mo naman to.
10:52.0
Ako nga pala si Pushkat.
10:53.0
And if you need more help bukod dito sa mga free workouts natin,
10:57.0
I'm so proud to announce that I am doing an online coaching program.
11:01.0
Kung gusto mo akong maging personal fitness coach,
11:04.0
if you are in the Philippines, Australia, Japan, Dubai, or anywhere in the world,
11:08.0
you can sign up for my online coaching.
11:11.0
So, i-check mo lang yung link diyan sa description box.
11:14.0
And I'm so excited to work with you on your fitness goals.
