Subtitles prepared by human
[Jongkook] When you work out it's best to do it quickly in a short span of time Rather than doing various things, it's best to stick to the basics [GYM-JONGKOOK] To have firm muscles all throughout, you have to work out and develop mass and to be able to do so with at-home workouts, you gotta do The basics We have to get this straight There's no difference between a man and a woman's exercise It's just a difference in the area that women and men want to focus on There isn't a difference in exercise for men and women Now then, the basics, elasticity of the thighs Hips Backline Abdomen (Haha) Abdomen Let me tell you something There's no exercise just for the abdomen You just lose weight in general You have to make a good lower body to burn a lot of calories Because the muscles in the lower body are big To burn more in the big muscles, (Big muscles) let's do lower body and back exercises Simple exercises I'll teach you the moves and we'll start exercising But, take a look First, the squat-- Get up - You said you'll show me - No, hey get up Why are you sitting down? You should be doing it
- I was going to watch you do it - No, I'm trying to teach you Why would you sit down to watch? Is this a movie? [GYM-JONGKOOK] (Is this a movie?) We're going to do squats Spread your legs shoulder width apart That's it, great posture Try doing the squat that you know of Just a normal squat Let's go Oh, that's so wrong (There he goes again) The biggest problem when women do squats Because they're flexible, there are people who do it like this Pulling their hips all the way out like this When you squat, you fundamentally stand up tall There's a general shape of the upper body when you stand straight, right? The shape of the spine, you have to maintain this shape Just think of pulling this upper body down in between the legs The most common mistake is bending your knees like this first In this case, you're putting pressure here first This is where we fold You're not pushing your hips out as you push your pelvis out You're supposed to maintain this shape and fold like this - Oh, like this? - Yes The knees are one thing, but it's this is where you should fold That's it, it folds there, right? There? Yes, kind of like that Get up, there you go Push your pelvis back and then, again Try sitting like that, fold your joints That's it, not your knees, that's great!
Again, go - Straight down again - OMG - I know how it should be done - Oh, great I have to mind the knees It's fine, that's a nice pace Go on, straight down Great Oh, that's great Oh, great posture Again Straight down, oh! That's it, this is it Ji-Hyo, this is it It's better to have more tension in the hips and back of the thighs than the front After a brief pause when you sit, stand up with the power of your thighs and hips Push it in, push your pelvis in - Like this? - That's it What do you think? That's how a squat feels (Gotta bear it...) Support with the strength of your hips and thighs, then put tension in your hips and thighs and stand up with this You can't go in like this When you do this, your upper body remains intact Okay, that's good That's it, nice How does it feel? In which part do you feel the most stimulated? (Here and here) The sides and here Alright, alright, that's great Do a bit more Jongkook, it feels like I'm going to fall backward, is that okay? Your body is trying to balance itself Oh, good From here it's better if you go down a bit more Only once you get used to this... Go straight down
and try sitting a bit lower Okay, get up I can't get up... You have to get up You have to get up! (Feeling wronged) Seriously, I'm not kidding I can't get up I want to get up, but I don't have the strength to Get up, hold on Great, your squat is just fine Next, we'll get down on our stomachs and I'll teach you how to exercise your back Get down on your stomach Why don't you show me first? Ji-Hyo, you don't have to overdo this (Sitting down already) Ji-Hyo, you don't have to overdo this Ji-Hyo, you don't have to overdo this Look carefully (Legs and arms) My legs and arms are down like this, right? No need to raise your hands too much (Comfortable) No need to raise your hands too much Just beside your shoulders Put a strain on your back overall then go down This doesn't have to be overdone (Looking grave) This doesn't have to be overdone This doesn't have to be overdone Watch When you do this, there are people who get tense here Later, you put your palms down completely and raise it like this, too This stimulates the back of your shoulders a lot, too The palms don't go that far behind That's it, that's about it This bit, right? This bit, this back part gets stimulated, too Are you ready? You're not dead, right? Up, try raising it
There's no need to raise it hard just raise it slowly Don't raise quickly, now go down Slowly Ji-Hyo, you can't just plop back down You can't fall to the ground You have to lower it as if you're about to touch it Ever so slightly Again, don't raise your chin too much like that It could be bad for your neck So again, stretch You have to raise it once your body touches the ground, that's it (The stimulation) Where do you feel it? In your hips and back, right? - My back and hips... - Your hips, too, slowly - My thighs, my thighs, too - That's right, your thighs, too Get up, that's it That's it Like that, yes So the pace... You held it here once, so go down You have to raise it as soon as you touch the floor Up! That's it! Then, go down, go down again And raise as soon as you touch That's it! Overall, you have a great balance Again, up That's... it! You're good Ji-Hyo, you're doing great You understood quickly this time (Dead) As soon as you touch-- No, no! You can't die like that (The next exercise) You know the squat with your legs apart? You're doing the squat outwards, outwards Spread your feet out and sit to the side To the side, got it?
Dip down like that, this doesn't bend your back a lot, right? - Oh! - Yeah, get up straight (The pain is here) - I got cramps... I almost got cramps - Hey, what's the matter? I almost got cramps I said I almost got cramps! (I almost got cramps!) (Let's go to our GYM...) (Satisfied) (It's delicious) Towards the tip of your toes You can't open it inwards Like this, there you go! Oh, great, all the way down Then, all the way up Okay, again (Your legs) It's a little bit weird Try spreading them more, try spreading them more - I'll get cramps... - This side, no no (I'll get cramps) I'm getting cramps - You need to maintain balance - Alright, alright, okay, okay, alright - In the right position - (Fine X 2) Fine, fine I'll do it, darn it - Get up - Did it do it or not? - Tell me, quick - It worked, try it again, go! - My legs... - Try sitting down Why do you lean so much this way? There's no symmetry... I thought you were a crab That's it, get up That's it! You just have to do three like this Like this but reduce the break time and focus You can't drag on when you're doing at-home workouts Make the greatest effect in a short span of time You have to finish your at-home workouts like that - Okay? - Okay At home, you don't have to wear leggings to do it You can wear comfortable clothes at home
No, but you have to dress like this to feel like you're exercising Start your at-home workout Go in when time is up - Like that, you have to... - Wow There has to be something to keep you going, otherwise it won't work Do it intensively, you understand? Now, it's a bare body squat I think you should do at least 15 Try it first, I'll see how you do Okay, ready - Tell me if I go out of shape - Alright, try now Okay, now ready You can't make me do another one for falling out of the posture - Stop talking - No, but I have to say this Alright, go ahead Okay, ready, start Go down just like that Okay, now you have to get up That's it, one Great Keep up the pace like this, two When you go up, don't stop Think of maintaining this pace Just like that, continue like that You have to go down, that's it (Set 1, 15 reps) Keep it up Oh, that's great - Wow, you're really... - Two Get up Okay, now go back down Three Don't lower your upper body here (Your thighs have to sit) Sit, your thighs have to sit! Three! (Song Ji-Hyo has to sit) Get up! Again, quick!
Get up, get into the posture Hurry, hurry, hurry, hurry Okay, let's do two Go! - (Have mercy on me) - (Nope) Sit, sit, I said sit If it's hard, come over here You're going to sit on this couch and get up No, I'm not asking you to sit Sit, touch, and get up Just your hips Hurry, squat, go! Hurry up, now! You can't do it like this, go! Alright, touch, touch Maintain your upper body and touch Get up immediately It's much better, right? Two more, go! Immediately, immediately Touch it slightly and get up That's it, now let's do one more - Go! - Oh, you bastard... Up! Alright, done Okay, you can stop (I'm going to measure your break time) Now, we're going with the stopwatch Don't sit down Stand up, you have to stay standing Usually, you can take a 30-second break for at-home workouts Huh? 30 seconds? (Set 2) That's it, let's do two more, go! No, do one more Get up Come to the back here, lean on the seat, and five more Just touch the tip of your hip Come forward a bit more - I think you're adding more - No, it's 15, go! (2=5, the lie we've all been told) Let's do two more, two more, go! Again, go! Then Jongkook, can't I just start from the couch? Oh, be quite Okay That's enough, take a break I'll tell you why we don't start from the couch
What this is, is an assistant It's an assistant If this is here, then at least you can sit slightly like this Time is up Why are you drinking water now? You can drink later! Why are you telling me off for drinking water? Your breaks keep increasing, you can't do this, you have to restrain yourself (Ad for water no one asked for) No, close it quickly Now go back (Set 3, 15 reps) Enough, get up, no It's fine, okay Let's do two more and go to the couch Go, let's go! Straight down Okay, get up Get up, that cracking sound Get up, oh, get up Okay, again Now go to the couch, you can sit slightly and get up - My legs won't listen to me - Got it, Ji-Hyo? Sit ever so slightly You can sit Sit slightly, then get up Again, go! Slide down, slide! Touch the couch first, then sit Touch it slightly and then get up with your thighs, that's it! Again, two! - I think this is harder(?) - This is okay, right? This is okay, right? (It seems harder but it's okay(?)) Sit ever so slightly then get up Okay! Again, go! Hang in there, go down and slightly It's a bomb that goes off when you sit hard, that's it! You understand what the couch is, right? When you sit, it'll explode
(It's my legs that'll explode, you bastard) Go! It's the last one Straight down, sit slightly Sit slightly and then up! Good, that's it But you didn't sit properly this time Your upper body didn't fall back completely Get up, get up You can't sit down, get up - I'm exhausted I can't see straight - In the middle of an exercise... - No, you can see fine, it's the lighting - I'm seriously exhausted No, it's alright, I'll let you take a break for 40 seconds, get up I'll let you take a break for a minute Alright, alright, a break for a minute - Can't I sit down? - No, that's not how you exercise Don't think of sitting down Stand up and move your legs slightly Move like this, I said move - How many times are we doing this? - Five sets, you have to do this five times Now, have we done it three time? We did it three times Oh, we're going to have to censor your mouth a lot Okay Ji-Hyo, you just have to do it two more times - You told me you could do it - Oh, of course, I can Okay, ready No, no, you don't have to be ready just yet I'll let you take a break for a minute No, for 40 seconds Alright We're almost there Ji-Hyo, we're almost there Hey, you brat We're almost there - We're almost there, we're almost there - My legs are just... - They're getting numb - We're almost there, ready! Ready, okay, ready You took a break for a minute
(Oh, this bastard) Okay, ready - (Shall I kill him?) Here I go - Okay, let's go! Okay, slowly Stretch your thighs Stretch your hips and thighs (Set 4) Slowly, slowly Come up! Good Okay, great Now there's just one left - Jongkook, I feel dizzy, is this normal? - No you're not (?) Oh, you're fine, this is fine You just started your at-home workout 5, 4, 3, 2, 1 (Non-reducing magical water) Stop drinking and come here, hurry Hurry, come on, hurry up Oh, stop drinking (Set 5) Up! Okay, done Most importantly, there are a lot of exercises where you run and jump But they're unnecessary You're not trying to run fast or become strong This is for our diet and making our bodies fit and healthy This is how you should exercise all the time, the pace is great You've got a great pace Now get down on your stomach Your back as well, this one's easy, right? Get down on your stomach, quick - We need to save time - I want to get down quickly, too
But my legs won't move Why won't your legs move? Now, ready Okay, up! That's it, slowly Go down slowly It's the same, come up when you touch You have to come up immediately (Set 1, 15 reps) Jongkook, we shouldn't do this after eating Stop! Hold Now go down slowly Let's do some stretching on our knees, hurry, don't stay like that, hurry (Squirming) Yeah, your knees (Squirming) (Zombie born from at-home training) Kneel Back stretching, back stretching That's it, just like that No, stretch your arms forward Stretch your arms out, Ji-Hyo That's it, stretch like that Let's go! (Set 2, 15 reps) That's it Good Alright, come down slowly That's it, now we'll do it three more times If you want to drink water, hurry Okay, sit up Sit up and drink it quickly Hurry up and drink it, if you want That's it, move swiftly Ji-Hyo - I am moving swiftly, Jongkook - We're not taking long breaks You have to keep doing it No, that's enough stretching, stop Now get back to it, hurry Don't swear in that position Get down, hurry Get down, get down Get down, quick! (Set 3, 15 reps)
If it's too hard, you can raise your chin a little bit Let's go! Raise it (She isn't NOT raising it) Your head has to come up Again! (Set 4, 15 reps) Good, that was great Now you just have to do it two more times, then it'll be over (Gonna go to the Witch's Diner after 2 more sets..) It's only been 15 minutes since you started working out No, Jongkook In just 15 minutes, your day's worth of exercise is coming to an end It doesn't even take 20 to 30 minutes This isn't even like exercise The viewers will be laughing at us (Set 5, 15 reps) Now, take a break Okay, that's great You should always do the basics when you exercise Not a combination of stuff from wherever Instead of doing things like that, you should stick to the basics You have to burn one certain area of your body first Now, lie down (Set 6, 15 reps) Raise it, up! That's it, slowly, oh that's great Hold, hold, hold, hold... Alright, let's go down Oh, great job Ji-Hyo, you can get up now Get up Get up Ji-Hyo, you're done You can't do this, you have to cut this out You have to end it quickly
(Sitting like a sinner) Get up, get up (Sinned by having Budae jjiage) (+ sinned by drinking yesterday) Wide squat (Wide stress) Wide squat - Let's go - Oh, my legs... - Alright, straight down - Jongkook, does this make your legs As if you're stretching That's it, get up, that's great - It's normal to be shaky like this, right? - That's right(?) (Set 1, 15 reps) That's it, okay Alright, there we go How is it? (On her way to the Witch's Diner...) Are you dying? We're nearly there, we're nearly there Ji-Hyo, we're nearly there We're nearly there, we're nearly there - Wow, at-home workout is really tough - Yes, at-home workout isn't easy at all (Set 2, 15 reps) That's it, let's do it up to here Get up, you're done Okay, good We can do it like we're wrapping up You can definitely feel it though, right? You can't sit down, get up, Ji-Hyo! Get up, you have to burn it off We're almost done It's over Just three more and you're done We're nearly there, we're nearly there We're nearly there (Set 3, 15 reps) That's it, hold on Okay, good There are just two left Okay? What do you think? You can feel it, right? (We have 2 sets left?!) Just two more You've done three, right?
What do you think? Think of doing this every day Ji-Hyo (Don't even want to think about it) How will your body turn out? You'll be super healthy, right? (Cussing him out with her glare) Let's just do one more, how about that? Once more, focusing on it Okay, great Let's go! Think of spending a good 30 minutes like this everyday You think about it, right? 30 minutes, this half an hour isn't just one that passes - Okay - Yeah! (Last set) Great, Ji-Hyo Great job, it's over Eunjeong, I'm not kidding Do you want to touch this once? My legs have become super hard Can't you invest half an hour out of your 24 hours? - I want you to answer me - Look at all this sweat - Look at my sweat - No, answer my question - Everyone... - Tell me This is how you exercise And from how I felt... Don't ever eat before working out Of course, it's hard when you think about the process of doing this But it's your choice whether you spend that half an hour or not - Right - I think so, too (My choice is to lie down) Ji-Hyo, Ji-Hyo - "The Witch's Diner!" - Way to go "The Witch's Diner!" - Don't look for me - Okay
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