After School's Beauty Bible - Summer body line project: 4th week

[@reshamm95]

for everyone who's asking how many reps and sets. It says it in the grey boxes in the bottom. The average is around 10-20 reps for leg exercises, and 20-30 reps for ab exercises; each of the leg and ab exercises will be done for 3-5 sets. Then you have 15 reps for the chest exercises and 20 reps for the arm exercises; you do each of these exercises for 5 sets. Hope this helps anyone that is confused. If you still want you can go through the captions in the grey box and translate them. :)

[@konstellations810]

Resham m What's a rep O.O Omg I'm so stupid

[@Summer-sm2wy]

hAy :3 reps basically means you should do 15 push-ups to complete one move.

[@reshamm95]

it means repetition. Example, 10 reps=10 repetitions=repeat exercise 10 times

[@kbsworldtv]

If you bought the swimsuit, then you gotta make the perfect body for it! Ready to work out with After School members? :)

[@marinhoramone]

poor UEE

[@clenggzepeda930]

how lang should we do this

[@analynsucayre5669]

for how long you shoul do it ?????

[@dollyaguero4841]

Lеаrn How Тo Lооsе Bеlly Fаt 2 - 4 Inсhes Within 10 Dауs! Аnd Hоw То Lоse Wеight 7 - 12 Pоunds in 7 Dауs Fоr Wоmеn.>> twitter.com/19f27f6aa6515d1c5/status/788632172043366400 Аftеr Sсhооl s Bеаutу Biblееее Summеr bоdу linе prоjесt 4th wеееk

[@ivynguyen8903]

For those who wonder if this work. It does. Been doing it for almost three weeks. My legs and arms have already toned up and build muscle. I can see it start slimming down. It works. The thing is u should work in a normal temperature ( no air conditioning) for the sweat to come out

[@Torimay62]

Ivy Nguyen would you please type out clearly on what to do from the video? I understand the exercises and HOW to do them but due to me not being able to read korean and such I can't tell the exact amount of reps, times, etc

[@stanvixxstanbapstantalent]

tori may usually 3-5 sets and 15-25 reps.

[@annc6152]

I came to get motivated but then i realized my school's PE class is much much MUCH more intense lol wtf why am i still like a potato

[@serranodiana6301]

Ann Kat you have to care for what you eat to reduce body fat

[@May-he3cq]

Ann Kat meeh too!

[@strawberrymochii7460]

dude same

[@thanulipanditha2539]

omg that trainer is too beautifullll!

[@superET4]

I tried one of their work out and it really works! Now I have nice firm leg hahaha! I'm going to try on this now!!~ hopefully it works too!^^

[@KRISTY462]

Which work out ??

[@superET4]

They uploaded a full video of one of these workout before. These is a complied cut ver of the workout. I did the 1st week ver for 4 weeks and I got quite a nice leg. Now hahaha! Of coz you have to be persistent on doing it~ I challenged myself and did other leg work out too.

[@tykawuzhang9394]

faezzah hussin how many a times a day u did this exercise?

[@ritasaati6027]

i am gonna do this workout , i will do all the exercices from week 1 to 4 combined for 1 month .. its april 21 👍 wish me luck... i am gonna update and you can ask everything ❤ gd luck for you guys

[@Torimay62]

Rita Saati hope it worked? How did it go? :)

[@batainleilaclarriz3587]

its been a year dear ... so, did it worked?

[@enfpflower5751]

Rita Saati they never comeback

[@sleepy9765]

I recommend Blogilates and FitnessBlender! They have all of these moves and it's fun to workout with these youtubers! ;)

[@lenaaalonso]

Fitness blender help me loose 10 kg

[@mewsao]

Lenaa Alonso wow what clip do you use

[@margorosful]

just do blogilates and be happy

[@ffruyeuiturrirrur1869]

Rita Nextdoor true .i try that exercises video from cassy

[@MochaxMatcha]

Rita Nextdoor I WAS THINKING THE SAME THING! X,D

[@diana-pw9fw]

Cassey is life ! 💙

[@denielkailabine6614]

Same. Blogilates is the most effective though

[@kanaeyuma9956]

Blogilates didn't work for me. I don't know why xD. I just do kpop workouts because you get to dance to your favourite kpop songs.

[@theMusicFairy1]

LOL so funny when Uee couldn't lift her left leg hahahaha

[@lulabellewebb6739]

This work out was more difficult than I expected. I have been doing this workout 3 sets 15 times of each exercise just in this video for 6 weeks now and my legs and waist are a lot slimmer now. I didn't have any muscle before the work out but now I have some. My waist went from 27 to 25 inch. I am happier with my body now. Definitely recommend trying it!

[@Lily-km5ro]

did you do it every day? especially if you get very sore (if you got sore muscles) do you do it anyways?

[@aleidb4262]

They already have perfect bodies..

[@periwinkle2881]

Kphap they achieve those slim bodies through mainly starving and not really exercising. It might look like they have healthy bodies but in reality their bodies has no shapes to it.. :(

[@batainleilaclarriz3587]

yes they do but i believe that they don't have that toned muscles since they are having a hard time exercising .... but still, i envy their perfect body :(

[@kayland.5724]

AleidB I hope your opinion has changed since you made this comment :( A perfect body, in my humble opinion, is a body you’re comfortable with that’s also healthy

[@stephanieozora6129]

I loose 2kg after doing this for one week :D thank you beauty bible

[@anastasiaaaph]

Are you sure?

[@leesooman9500]

Really?

[@1999AFA]

Thank you so much for these simple workouts. You don't need any workout materials, but I bet they are effective.

[@dalyla911]

All those exercises seem so simple and I thought I will never get sweat much. And guess what, I SWEATED LIKE HELL ! So today is the first time I did this and I only did ten times each for only 2 repetition as I get so tired. So, we will see after a month what will happen.

[@ClorisLu]

+Kim Amber pls reply here if it works! :)

[@r.addison4767]

+Kim Amber pleaaase reply if it works!

[@77kiy]

+Kim Amber how is it going so far?

[@michyeosseo]

+Kim Amber IT HAS BEEN A MONTH! how was it? :D

[@black-exoinurarea8996]

Kim Amber hello

[@naomiklaire3855]

i'll do this for 4 weeks, and i'll see if there's a difference . Of course i'm going to go on a diet while i do this.

[@방탄마루아]

tell if it worked plz tag me

[@nataliesiah5478]

you can do it! 💪 haha

[@hofelicia9045]

Hi,so does it works?

[@naomiklaire3855]

Meroua Hanguk My waist was 26 inches before now it's 23

[@naomiklaire3855]

ho felicia yep it worked!! :') But you should avoid any sugar, otherwise you won't really see any difference

[@Living321ani]

love it added some to my routine :)

[@sweetluvish]

So gonna do these routines 💪👍

[@lanlai5986]

Uee is beautiful

[@christybernadette4168]

UEE is so cutee

[@imnowan1363]

Uee was sooooooo beautiful in this era.... she is still beautiful too now, but she is toooo skinny and looks so stress.. please just stay healthy Uee

[@HKim0072]

I think its preference. When someone is skinny, their features become much more sharp. On some people, this looks good. Uee used to have softer rounder features when she has more weight. Looks are personal preference.

[@rgc7609]

Lee gaeun 😍

[@meemoo7]

This is awsome, gonna try it out :)

[@kozo1325]

Gaeunnn 💖💖

[@airicaxoxo]

Wow, they may be skinny, but they are out of shape. They make me look like an athlete.

[@meech5407]

There aren't out of shape what are you saying

[@airicaxoxo]

Park Chorong Watch a video of "Insanity Workout"

[@MiaFoo_mollymia]

i guess she meant out of form? i'm a uee fan and due to her swimmer's history i thought she would have done a lot better.... how can these ladies stay so slim when they hardly workout???? is it really all genes and dieting?

[@vexatiousPedestrian]

+Mia Foo definitely their diet. most kpop groups starve themselves, but they do dance a lot

[@fabulousunnie2959]

I'm about as thin as these girls and just as unfit but I don't starve myself at all. Nor do I watch what I eat to almost any extent, I try to keep sugar as low as I can but I'm not strict with that.

[@sphiad4724]

Since it's summer and I'm heading to the beach in August I'm going to try this out! It doesn't seem too hard which is nice but it still seems like good exorcise

[@eleonoraangelaleticia7237]

Thankyou beauty bible! I will try.... hahhaha

[@ariannalee5303]

Oof I did this for swim training. This whole routine was a part of the daily warm up for swim team, haha

[@soohyunface]

Aahh, i think i'm going to break my neck doing these ;-;

[@LollipopLiana287]

I needed this 😂😂

[@beautifullife1259]

Does anyone know how to slim muscular legs? My thighs and calves have a lot of muscle because I train as an athlete, but I also have fat on my thighs that I really want to lose. Every "leg slimming" exercise is doing different squats, but those are what got me the muscles in the first place.

[@yk_zyk]

damn u have great genes but u dont like it? cuz my legs are so thin af and i wanna have a muscular legs like yours

[@crystalzee7524]

Good old day when uee is so tone

[@1rene568]

Gonna do thisss

[@kajitani13]

Finally! Thankss

[@pikunkray9186]

l Love🙆💖😻

[@senadall2372]

When they say breast exercise i was like "Attention"😮😮

[@akhyarrijal7124]

Lee kaeeun

[@chocolatepuppy2129]

Do we do the exercises in the order of the weeks? Or is there a better order to help maximize the benefits of the workout?

[@iKokoroPanda]

Does anyone know how much the first two exercises in week 1 should be done?

[@ashleymikolajczyk6777]

If you want slim legs, do Victoria secret workouts. seriously, it works.

[@ChrishtinaRaut]

Ashley Mikolajczyk do you know where to find the workout???

[@ashleymikolajczyk6777]

Just search up Victoria secret workouts, there will be a variety of different ones and just.. pick the one that works for you..

[@ChrishtinaRaut]

Ashley Mikolajczyk okie thank you

[@3loveseeker373]

I’m actually doing the Victoria secret leg work out from Xhit

[@TrinityPR]

Same, I did the VS workout for 2 weeks and I looked AMAZING. I had abs and all you could wish for

[@ritasaati6027]

i am gonna do this

[@94percent39]

This exercise does work. I used to did it 3-4 times a week for 1 or 2 months and my thighs gap were visible and got some abs (+ situp). But then I'm too lazy to do it again so yeah they're gone now and I'm back to be a mashed potato again

[@antonialie3215]

Please do this excercise.. for me the first time i only do 8 rep and 1 time only... if i think it’s too easy .. i will do 2 times... all set takes 10 min for me with lots of sweat and feel the muscle on my butt and tummy

[@jennifermiraberman2445]

uee i love you..

[@daphnelortingyi6670]

is this good?,can it slim our leg and hips?

[@lili011]

THAT LAST MOVE THOUGH.

[@letsgopartyturnup3382]

Are they really that new to those exercises? They already have good bodies to start wity wow

[@itswilda2359]

Produce 48 bring me here.

[@Yoshi-wg3np]

I want to do this but all of my efforts on doing this exercise will lose because I don't have a healthy diet. I'm poor 😥😥

[@reshamm95]

try shopping at farmer's market for fruits/some root vegetables (zucchini, green leafy vegetables, carrots, etc.) and for lighter/hearty vegetables (like chillies, peppers, or onions/potatoes) and bread, shop at a superstore. Buy fresh bread or buy flour, yeast, salt, and baking powder to make your own bread. Buy rice in big bags since it will last longer. You can use cooked rice water or meat boiling water for soup/stew broth. You can save vegetable peelings, like end stalks, leaves, carrot tops, lettuce roots, etc. to boil with the broths to make a hearty soup. For meat, try to eat more legumes (beans, lentils, etc.) for protein, but if you really want to eat meat eat fish (buy frozen salmon fillets since they have about 10-12 in one pack) or buy whole animals (the butcher can cut it for you and this way you have different parts of meat that can last you a long time, which breaks down the cost and makes it cheaper than buying individual pieces of meat)

[@Yoshi-wg3np]

Resham m Thanks! I'll definitely try that

[@imsleepy4391]

my thighs have muscles and im scared to do squats now, because i don't want thicker legs ;-;

[@MinttMeringue]

This is a pretty sad workout. If you're a beginner you can try this, but if you're actually trying to workout, this is just a warm-up.

[@_yussra]

Bicycle crunches is my worst nightmare

[@Lily-km5ro]

is it true that you get better curves, with the first stretching? I have very bad hip dips so I'll try it, but does anyone who tried it can tell me how long it takes, like: how many weeks/days until you saw a difference?

[@josielau1218]

how many repetitions of each exercise we need to do to lose that one inch?? thanks!!

[@sorb95]

how many sets of how many squats should be done? can someone please tell me? thanks!

[@Pikabunny.27]

10-20 squat 3-5 sets

[@TheHyungyu]

so i gotta change my outfit for each workout?

[@sitihafizah]

actually they filmed this in different week so of course they change their outfit

[@lauraemilia5648]

To everyone saying they already have ”perfect bodies”: they may be skinny but are really unhealthy. They get tired after a couple reps and have no muscles. Being skinny doesn’t equal to being healthy

[@christinetoribio2897]

Do you get muscles by doing this? Anyone please answer! 😣

[@weeshnaaa]

You need to use something more than a two pound weight and a towel if you want to get any muscle lol

[@SS-dc4gt]

And remember to eat well.

[@pikachurk4836]

Does doing all these 4 workouts help you burn 1 inch in all parts of the body or is it that u burn an inch in 1week???? Plzz answer... +clengg zepeda

[@senadall2372]

I will do the chest workout and tell you guys what happend after 1 month (start on 1 November)

[@MakeItBouncy.MakeEmMadKSJ]

Do you do this along with cardio every single day or 6 times a week with one rest day? Do the results come out different is its done with or without cardio?

[@OM-hc5xi]

depends on what sort of cardio, the only thing you need to lose weight is to raise your heart beat, if you do that by running and you don't know how to run you'll likely just get knee and hip issues

[@sunshinerssunfany2966]

I don't understand about the exhaling part . you exhale while doing it or you inhale then exhale only then you do it ..?? Can someone explain it to me ...~~

[@hamda229]

you exhale going up and inhale when your down because thats when its is easier for you to breath

[@SS-dc4gt]

You inhale when the move is easy exhale when it's hard.

[@Vampire7111]

+Shai inhale when u relax, exhale when u use the muscle

[@clenggzepeda930]

how long should we do it per day

[@glaysag.617]

How many burpees?

[@kozo1325]

Why are their outfits changing tho 🤔

[@denielkailabine6614]

Whose the girl in the yello off sleeve Hoodie- like clothing? 5:23

[@va4s450]

How i can download this

[@snizhankasalamakha1747]

I don't understand one thing...4th week we'll do all exercises, which we was doing previous weeks? 'Cause I see the same exercises, which were in other weeks. We must do all exercises every day and 1st week only on these parts of body, next week only on another parts of body etc...yes? Am I right? I don't understand, please, sb explain!!!(((

[@2587andy]

I suppose that most kpop stars prefer starve themselves instead of doing some excercise to lose fat. Eating healthy (Eating all the nutrients that your body need) and doing some excercise is the long/difficult way but the one with most rewards. Starving yourself is the easiest and also the saddest way that brings you only unhappiness and illness to your body. So sad these girls are body goals to some young girls.

[@joyceannnicolas9881]

ISTHAT LEE KA EUN

[@romanenko4752]

What the heck... They made me do these exercises in school ....

[@laylac]

Tbh uee doesn't need to work out cause she alr has a great body lol

[@011mph]

she maintains her good body by working out.

[@saharafareeakhalifa9665]

its not just that, a great body doesnn't mainntain itself yk

[@NymeriaWolf98]

What's the song in the beggining??

[@uglybunny8728]

She wolf by shakira

[@maepepperoni4104]

I have a bigh thigh and hips, I want to make it slim, any advice? please reply 😭

[@doyoung3932]

Shella Mae Refrain from doing squats, when you run DO butt kickers, run on your heels first, don't wear heals and don't do any incline and uphill things. And do a lot of waist exercises. Coming from a Korean who weighs 90 lbs and is 19 in lunar age. Trust me.

[@maepepperoni4104]

Kookie omg thank you!!!! and do you have any vids that I can follow?? :((( I'm a college student and my class starts from early in the morning so I can exercise only in the evening :((( I really want to make my thighs & waist slim!!

[@doyoung3932]

Shella Mae I'll try to make one in the future, but also try a diet, maybe a no carb diet?

[@maepepperoni4104]

Kookie You know, I'll visit Korea next year and befor that I want to lose weight esp in my waist and thighs. Because I'm not tall so everytime I wear shorts, I don't hVe confidence 😭😂 what should I dooooo

[@maepepperoni4104]

Eyeswideshutzxc yes po I also want to lose weight on other parts of my body like arms & stomach, but I think I need to focus more on thigh & waist 😭 anw, do you have any suggestion / links of exercise that could help me lose weight on arms, stomach, thigh and waist? hehe thank you 😊

[@sahayeda5220]

most of these are actually basic exercises im surprised they dont know them lol

[@leesooman9500]

They do, it's because of broadcasting purpose they act like that. It's meant that they don't know anything and get trained

[@buzzlightyearandco]

Just get them to lift weights

[@memememe5644]

idance kpop and do this exersic

[@loveofchiaki]

What do they mean by 10-20 3-5 sets??? Anyone???

[@iKokoroPanda]

Do the exercise 10-20 times = 1 set Do 3-5 sets.

[@loveofchiaki]

in a day??

[@iKokoroPanda]

Robin Y. Yup!

[@jannamamat5006]

Adriana Flores if we r runner , and we run 30 minutes for every day , how much we need to do this exercise then ?

[@iKokoroPanda]

Anna Mamat Im sorry I don't know much about exercises to answer you >< but Im guessing doing 5 sets would give you better results since you're also running. You could start off with 3 sets and once you feel comfortable or just want to push yourself more go for 4 and then 5. Hope that helped a bit >

[@rachelm8589]

Thanks for uploading this.... But tbh i dun like the trainer very much... He seemed to be a bit... Idk... Just hope he can be more aware of where he was touching when teaching the girls

[@scarlettjohnston4152]

whenever i watch this kind of video, I always feel it's not fair because they're all skinny :( and then there's me... look like a potato :(

[@sunshinerssunfany2966]

Each of the workout ... how much set do we need to do ? I really have 0% knowledge on exercising workout ~

[@hamda229]

it really depends but the should be 10 , then average is about 15 and 20 3times maybe or at the least thats the workouts i do

[@SS-dc4gt]

The workouts are good but the their postures are not so good.

[@princeariel6577]

nur aishah.reply b please.-RiL

[@niceday9837]

Someone recommended me a diet plz

[@Skidern]

HOW MUCH U BENCH BRA

[@ellamadisson]

alright bikini, here i come!

[@eksine]

wtf, she can't lift her leg

[@1rene568]

Gonna do thisss

[@eleonoraangelaleticia7237]

Thankyou beauty bible! I will try.... hahhaha

[@daphnelortingyi6670]

is this good?,can it slim our leg and hips?

[@issasoul6223]

what's the song at the beginning