LOSE WEIGHT WITH 15 MIN WONYOUNG WORKOUT / no equipment

I turned IVE Wonyoung's Reformer pilates routine into a beginner friendly workout (mat pilates version) you can do at home! Many Kpop idols use pilates to tone their body.

Breathing is key! Remember to keep the core tight and feel the body warm up and your circulation increases!

No voiceover so you have the option to listen to your own playlist as you follow along 😊

˖✧ THE ROUTINE ✧･ﾟ
Squats + Hip Hinge (30 sec each) - 3 rounds
Slide lunges (30 sec per leg) - 3 rounds
Swan Lift + Swan Pulses (30 sec each) - 3 rounds
Leg Raises + Leg Circles (30 sec each) - 2 rounds
V folds/taps + Bridges (30 sec each) - 2 rounds

˖✧ COOLDOWN✧･ﾟ
To increase flexibility + lengthen the muscles

˖✧ THE TIMESTAMPS✧･ﾟ
0:07 - Squat + Hip Thrust
3:58 - Slide Lunges
7:45 - Swan Lift + Pulses
11:40 - Leg Raise + Circles
14:07 - V folds + Bridges
16:26 - Cooldown

I workout regularly and lift in the gym but this bodyweight workout had me dripping in sweat!

˖✧ 𝙎𝙤𝙘𝙞𝙖𝙡 𝙇𝙞𝙣𝙠𝙨˖ ✧･ﾟ

˖✧ 𝙋𝙧𝙤𝙙𝙪𝙘𝙩 𝙇𝙞𝙣𝙠𝙨 ✧･ﾟ

˖✧ 𝙀𝙦𝙪𝙞𝙥𝙢𝙚𝙣𝙩 ✧･ﾟ
Edited on - Final Cut Pro & Premiere Pro

˖✧ 𝘿𝙞𝙨𝙘𝙤𝙪𝙣𝙩𝙨 & 𝘾𝙤𝙙𝙚𝙨 ✧･ﾟ

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#workoutmotivation #squats #workoutroutine #homeworkout #kpopworkout #tonedbody #kpopidolworkout #pilates #fullbodyworkout

[fromlumi]

This workout WILL...
• help you build lean muscle
• strengthen your core, legs, and back
• improve flexibility and circulation (which helps with fat loss)
• make you SWEAT
• be gentle enough to do daily or every other day!

This workout WILL NOT...
• bulk you up
• target fat loss in one area (it CAN help with OVERALL fat loss by increasing your daily expenditure 😊)

[xeesos]

reminder: every single workout you do WILL work. it’s just a matter of what you want to strengthen, your diet, and consistency. don’t expect significant weight loss just by working out. put in the work. you can do this.

[ever_my]

Doing this workout (with diet) for 7 days!
DAY 1: ✅
DAY 2: ✅
DAY 3:
DAY 4:
DAY 5:
DAY 6:
DAY 7:

Pls like this comment to remind me!

[itz.sfq]

Doing this working out until my desired weight! ( notify me so i can do each day! )
Day one - The workout was easy, struggled on the squats but everything else was simple!
Day two - sore legs and core, the workout was harder and my legs were aching, but other than that it was not the worse!

Day three - Aching so bad. Stretching helped a lot will keep going a definitely recommend this!

[soren]

I am VERY overweight and VERY sick of it, so I'll be doing this workout daily!

Day 1- could only get to 5 minutes. This is the first time I've worked out in a WHILE so I expected as much. Can't wait until I'm able to do the while thing in one go!

[Lcv_skz]

Day 1 DONE!!💖 if anyone sees this pls remind me to do this again tomorrow!🌷

[strawberrieoats]

This is such a perfect beginner workout and I love that it’s Wonyoung inspired. Just finished it for today, going to do this one often

[brisatehe]

The routine 𔘓

1 - 0:08 Squats (30 sec) - 3 rounds
2 - 0:38 Hip Thruts (30 sec) - 3 rounds
Rest 15 sec.

3 - 3:58 Slide Lunges (30 sec) per leg - 3 rounds
4 - 4:30 Slide Lunges (30 sec) - 3 rounds
Rest 15 sec.

5 - 7:45 Swan Lift (30 sec) - 3 rounds
6 - 8:16 Swan Pulses (30 sec) - 3 rounds
Rest 15 sec.

7 - 11:37 Leg Raise (30 sec) - 2 rounds
8 - 12:07 Leg Circle (30 sec) - 2 rounds

9 - 14:10 V Folds (30 sec) - 2 rounds
10 - 14:40 Bridges (30 sec) - 2 rounds

11 - 16:26 Cool down

[Hanni-wanni]

Doing this for a week!
Day 1 :: didn't sweat, mostly because I had a fan right next to me but I feel good! This wasn't that hard for me. I think the reason why it wasn't hard for me is because I dance and take a lot of walks!!! P. S :: pls remind me to do this everyday! ☁💗

[nerdkitty_png]

hey people who are starting to do this exercise, I've been doing exercises for about 1 month, so don't compare your difficulty with mine (don't compare yourself to wony, I wouldn't like that). I do different exercises every week and I will post my report.
DAY 1: Hehehe I never sweat so much, some exercises were complicated because I'm not familiar with them, but I finished well.
DAY 2: Hi second day here, I woke up with a lot of muscle pain, I couldn't bend my leg very well, but I managed to do the exercise, stay strong.
DAY 3: third day, I couldn't do the squats very well but I did, everything is getting easier to do.
DAY 4: hey guys I forgot to comment on the last day hahaha, it was easy to do everything but I still had a little right to do the squats

[AJung-lzqp]

I just started so I will keep you updated
✅Day 1: It was not that hard but leg circles made me sweat a lot haha
✅Day 2: woke up with a bit of pain in my legs and some exercises were hard to do
✅Day 3: forgot to comment but still had some pain in my abdomen but kept going
✅Day 4: I feel the progress and also leg circles is crazy
✅Day 5: finally day 5…I did my workout in the evening which was a mistake since I nearly puked 😅 today I sweated a lot…but it was worth it since I feel me getting fitter
Result: no change in weight since I did not do a diet but I feel stronger and I will keep on doing this workout☺️

[kinderkaaaa]

Hey, I decided to try these exercises and write you the results. In addition, I also do exercises from Le Sserafim and cardio -1000 kcal from afit. (when I posted the comment I had done it for a few days)

Waist circumference: 61 centimeters
Thigh circumference: 45 centimeters
Day 1: Done
Day 2: Done
Day 3: Done
Day 4: Done
Day 5: Done
Day 6: Done
Day 7: Done

Result:Waist: 59cm Thigh: 44cm

Day 1:My exercise plan for this week:
- Four days out of seven - Wonyoung training, abdominal training from hanadee and -1000kcal from afit,
- Three remaining days of the seven - Wonyoung training, abdominal training from hanadee and two 10-minute cardio and one 10-minute pilates training from shirly kim

Waist: 59cm Thigh: 44cm

*I don't do this training anymore but what I can say is that I recommend this training plan*

[manar-ev]

trying this for a week remind me when you see this!
day one:✅
day two:✅
update i did all the days feeling better than ever

[AverageJaz]

Finished Night One! I will use this to cool down from my weights and cardio workout! I wish luck to everyone trying something new by working out and testing your limits. It'll be hard to keep up with the commitment, but continue thinking about who you want to be! I am striving to be healthy and build habits that will build up my character. I hope you have your own great goal and get to achieve it!

[as.trelle]

this exercise is very fun💗💗 it’s not too hard and not too easy, it’s just right!!! it’s also very effective. my favorite workout yet!!💗💗

[wony.delicate]

doing this for a week!!
( i do it twice a day )

day 1 ~ made my muscles feel amazing and well stretched !

day 2 ~ i got the hang of it and didn’t sweat at all !!! i noticed a small difference!

[lauravagner]

This workout was killing me and I was shaking but I loved it. I will definitely will do this tomorrow.

[Bunni-gfx]

Doing this throughout the summer holidays!:
Day 1 ✅: It was soooo satisfying! The workout was pretty easy for me, probably because I do some of these exercises at volleyball. The leg circles were the hardest exerciseee 😭. I will keep you guys updated!
Day 2✅: Donee! It hurt a bit more than yesterday, probably because I went to a pool party and used all my energies there lol. I really felt the burn, soo satisfying!
Day 3✅: It was much easier than yesterday! I felt a smaller burn though, it’s okay! I’m doing this workout and others as well so that I can speed up the process!
Day 4✅: So easy! I didn’t even sweat, wow! I can start seeing little results, I’m so happy! I definitely felt a burn, and I feel lighter as well!
Day 5✅: Same as yesterday! It progressively gets easier!
Day 6✅: I’m soo close to finishing a week! I’m so happy!!
Day 7✅: One week!! I’m so proud of myself! I lost around 1kg! I did follow a diet though, I cut off all sweets (like chocolate, ice cream etc.) and I stopped drinking fizzy drinks. I definitely recommend this workout! I will keep doing this!

-I’m so sorry everyone…I’m gonna have to stop doing this workout for personal reasons. I will focus on other more intense workouts.
good luck on your fitness journey!!

[prachigusain]

Started today. Target 7 days straight(comment or like to remind me)
Day 1✅: Legs were literally shaking, had some sweat, thighs are hurting. Will update on day 2...
Day 2✅️: Legs were stable compare to first day. (On first day legs were so shaking even after the exercise that I was facing difficulties in walking) will continue to day 3....
Day 3✅️: Thighs were hurting so badly, but while workout it was more stable and clear actions... will update on day 4...
Day 4✅️: Feeling its easy now as body is use to of this pain. Thighs are still hurting but less than past 3 days.... lets catch on day 5
Day 5❌: Very hectic day😪... was not able to do today so will continue this workout till the 8th day to complete 7 days challenge
Day 6✅️: No Pain At All... legs are just normal there is no pain.. felt less tired and more stable today. will update on day 7....
Day 7✅: Flexibility is visibly improved compared to day 1. Tomorrow is the last day 🎯... very excited

[perfectlon]

Doing this workout + Kazuhas Ab workout for 10 Days!

Day 1: ✅Done, Didnt sweat that much.
Day 2: ✅ Done, Woke up with a sore inner thigh and Core.
Day 3:
Day 4:
Day 5:
Day 6:
Day 7:
Day 8:
Day 9:
Day 10:

Results: