plank bc

heavy breathing. **we’re halfwayyyyy thereeeee** 

someone brought up today that i’m trying to build the most expensive legendary as my first 

:”)

i thought all legendaries were meant to be this hard and soul crushingly expensive :””))

Monsta X Fitness Challenge |Day 2: Abs/Core strength |

hello again all!!! I am back with some lovely ab exercises!!! For this, please keep in mind that i actually used some of the exercises my ballet teacher makes us do, so if i use terminology for exercises that you may not know then forgive me plz bc i only know them as what my teacher calls them :(  my inspiration for the was Wonho’s beautiful honey abs and can i just thank not only God but wonho’s parents as well like you guys did really really good and the world thanks u for ur service  ~Admin H


You can either listen to the songs recommended, or your own music, whatever gets you pumped up and moving!!!

You can also do all these exercises WITHOUT the use of any equipment!


~~~~~~~~~~~~~~~~~~~~~S~T~R~E~T~C~H~E~S~~~~~~~~~~~~~~~~~~~~

(you’ll be dong the same stretches and warm up from Day 1, just to keep some consistency.)

  • stretch your arm across your chest, using your other arm to pull it, and alternate arms back and forth, holding each arm for at least 18 seconds
  • roll your shoulders backwards for 20 seconds, then forwards for 20 seconds
  • roll your head in a circle, either direction for as long as you want, but make sure to do the same amount of time on the other side, otherwise you’ll be lopsided. 
  • hold your arms out sideways and plant your feet in a firm V shape, and GENTLY alternate touching your toes on a diagonal. Remember, you aren’t quite as warm yet, so be careful not to pull anything!! If you can’t touch your toes, then just get as far down as you can!! (this can also count as part of the warm up, if you do them fast enough.)

~~~~~~~~~~~~~~~~~~~~~~W~A~R~M~~U~P~~~~~~~~~~~~~~~~~~~~~~~

  • make sure to warm up in a nice warm room!! otherwise your body will be difficult to work with even if you’ve stretched and warmed up and you run a higher risk of injuring yourself.
  • first, lightly jog in place for 1 minute, it seems like a long time, but it goes fast!!
  • do jumping jacks for another minute
  • jog in place for 1 minute (If you feel like pushing yourself, you can do 1 min and 30 seconds, or 2 minutes!!)
  • jump rope for 50 seconds, if you dont have a jump rope you can just fake it like i do :’)
  • make sure to keep breathing, in through your nose and out through your mouth!!! if you need to take a 10 second break between the jogging and jump rope please do so! this is supposed to be enjoyable, not a punishment! Take it at your own pace!! :) 
  • do 45-50 seconds of alternating fingertip to toe jacks
  • Then run in place one last time for 50 seconds this time.

After doing that, take a short breather and have a quick 20-30 second drink. Remember, being healthy isn’t just about working out a lot!! be sure to drink a lot lot L O T of water every day!! 

~~~~~~~~~~~~~~~~~~~~~~~C~A~R~D~I~O~~~~~~~~~~~~~~~~~~~~~~~~

This part is going to be really easy!! All i ask is that you dance to a few of your favorite kpop songs!! it can be any fast-paced kpop song, or you could dance to these Monsta X which are my favorite for working out!!

  • Fighter
  • All In
  • Trespass (I do pushups every time they say “knock knock” and “thwack thwack” ??? wowowowwo it’s intense!!! ur doing pushups for like the whole song!)
  • Stuck

like i said, you don’t have to dance to these, if you don’t know the dance, or don’t feel like you could grasp the dances, just jam out and make sure to keep moving!! you can do more jumping jacks or jogging in place, but it’s so much fun to just dance and goof off!!!

~~~~~~~~~~~~~~~~~~~~~~~~~~A~B~S~~~~~~~~~~~~~~~~~~~~~~~~~~~

Now bear with me, this is gonna be a long one >.< make sure to drink water during your rests!!

  • First, sit high on your butt bones with your feet out in front of you and your feet flexed, tuck your chin, and slowly roll down through each vertebra in your back, using your abs to help control your body on its way down.
  • we’re starting out fairly simple and just doing 30 rollups w/ a twist
  • then do 25-35 ankle reaches
  • the next one really,,,,really kills me okay they’re called flutters in my classes and you’re gonna do them for 30 seconds and then Die™
  • *optional, you can rest here, you dont have to but after doing this myself i super recommend it bc after the flutters ur really gonna need it*
  • 30 sec bycicle kicks
  • 45 sec elbow plank
  • 20 leg lifts
  • 30 sec mountain climbers
  • 20-30 sec eagle crunches
  • 45 sec side plank (each side)
  • 50 second criss-crosses!! they suck ass!! but hey!! abs!!(make sure to stretch your legs out ALL THE WAY!!) 
  • 20 hip ups
  • 20 crunches
  • ~rest~
  • 20 reverse crunches
  • 30 sec russian twists! If you can’t be in a perfect V then that’s totally okay!! do whatever level you feel comfortable with!
  • 25 sec plank twists!!
  • hold a 20 sec plank bc i am a kind and generous person 
  • and ta da my friend you!!! are!!! done!!!!!!

~~~~~~~~~~~~~~~~~~~~~C~O~O~L~~D~O~W~N~~~~~~~~~~~~~~~~~~~~

You can do the same stretches that you did before, or you can do these, or you can do both!!

  • 20 sec quad stretch each leg, try to push your hips down instead of letting it be uneven and you’ll get a better stretch!
  • bend down and try to put your forehead to your knees, staying there and just breathing. breathing helps you ease into stretches, and is very useful if you’re trying to get more flexible!!
  • calf stretch, 20 seconds either side
  • shoulder stretch like before, 20 seconds either side
  • lower back stretch(lay on the ground and bring your knees to your chest and gently rock back and forth)
  • mermaid stretch(idk what it’s actually called, this is just what my teacher calls it lol, but lay on your stomach and use your arms to arch up) 
  • roll over and do the final stretch, go into a child’s pose and hold it for 20 seconds, just breathing, and then move your hands to one side and hold, then to the other side and hold, for a good side stretch.

IF you feel like really challenging yourself after that h e l l of a ab workout i put you through, you can do:

  • 40 sec hollow rock
  • 40 sec corkscrew
  • trust me you dont want to do anything after those they suck ass

here’s a kiss from Wonho as a reward for doing all that hard work and doing it so so well!!