Coach Giana Llanes, PINAGOT sina Iya Villania at Camille Prats! | Mars Pa More - video Dailymotion

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Para ma-burn ang calories ng cake pops nila kanina, tinuruan ni Giana Llanes ang mga Mars ng isang workout routine na tiyak na magpapa-fit sa inyo!

Transcript

00:00 Summer flex and summer eating

00:02 in the upcoming fiesta with this workout

00:04 will be led by our beauty queen,

00:06 Mars Giana.

00:08 Yay! Let's go Mars Giana!

00:10 Hello!

00:12 I am Giana Llanes,

00:14 Miss Philippines Earth Water 2020

00:16 or you can call me Coach Giana

00:18 for this workout.

00:20 Okay.

00:22 We have a chef, Emanuel.

00:24 Coach Giana.

00:26 And actually outside of pageants,

00:28 I do teach indoor cycling and HIIT as well.

00:30 And this is a big help

00:32 when I do join beauty pageants.

00:34 Not just for your physical health

00:36 but also your mental health.

00:38 It gets you going.

00:40 So that's exactly what we're going to do today.

00:42 We're going to do a quick workout

00:44 that's going to give us a big boost of confidence.

00:46 And especially with all the desserts that you love.

00:48 Yes!

00:50 We ate the same thing earlier.

00:52 Let's go to the workout guys.

00:54 Okay. So we're going to do a few workouts.

00:56 We're going to do four of them.

00:58 The first one we're going to do is stretching.

01:00 Of course, we got to get our bones going.

01:02 We got to get our bodies going.

01:04 So the very first thing we're going to do,

01:06 just stretch down, touch your toes.

01:08 Go all the way down.

01:10 Give me a plank position.

01:12 Foot forward and stretch.

01:14 Alright.

01:16 Same thing for the other side.

01:18 Foot forward and stretch.

01:20 You're just going to give me five reps of those.

01:22 Okay?

01:24 All the way down to your toes.

01:26 Touch your toes.

01:28 Give me a plank position.

01:30 Nice. Nice girl.

01:32 Yes.

01:34 And stretch. One on each side.

01:36 You got this. Feel that stretch.

01:38 Reach for the sky.

01:40 Just give me five quick ones.

01:42 That's going to be our quick stretch.

01:44 Yes. Good job.

01:46 Now this is great because it stretches your entire body.

01:50 So you stand up.

01:52 You're going all the way back, touching your toes again.

01:54 And up. Can you feel the stretch?

01:56 Does it feel good?

01:58 Everybody feels good?

02:00 The next thing that we're going to do

02:02 is called an AMRAP workout.

02:04 So this is incorporated in HIIT

02:06 and it means as many reps as possible.

02:08 The first thing we're going to do easy,

02:10 just give me five jumping jacks.

02:12 Three, four, five.

02:14 And then five body squats.

02:16 One, two.

02:18 Okay. And that's it.

02:20 Five and five.

02:22 We're going to do as many reps as possible within 30 seconds.

02:24 Now let me ask you before we get started.

02:26 Mga Muars, are you ready?

02:28 Yes, we're ready!

02:30 Let's get it.

02:32 Five, four, three, two, one.

02:34 Let's go.

02:36 Five jumping jacks.

02:38 Of course.

02:40 Yes, you can modify it any way you want.

02:42 Do we have to jump?

02:44 I don't know.

02:46 Why am I so fast?

02:48 I don't know, guys.

02:50 Do it at your own pace.

02:52 You can do it.

02:54 Looking good.

02:56 Five more seconds.

03:00 Five, four, three, two, and one.

03:06 Very nice.

03:08 Very nice, very nice, very nice.

03:10 But it's not yet done.

03:12 So the next one we're going to do

03:14 is called a Tabata workout.

03:16 When we're saying that,

03:18 it's 20 seconds of work, 10 seconds of rest.

03:20 Okay.

03:22 So for this one, it's just going to be easy.

03:24 We're just going to do some skater slides

03:26 for 20 seconds.

03:28 Slide across your mat.

03:30 20 seconds.

03:32 After 20 seconds, we have 10 seconds of rest.

03:34 Are you guys ready?

03:36 Five, four, three, two, one.

03:38 Let's go.

03:40 20 seconds.

03:42 Keep it low.

03:44 Keep it low as fast as you can.

03:46 Try to do it faster.

03:50 20 seconds.

03:52 You got this, guys.

03:54 Give me a little bit more.

03:56 In five, four, three, two, and one.

04:02 And we can breathe for 10 seconds.

04:04 Great job, guys.

04:06 Awesome job.

04:08 The last thing we're going to do,

04:10 we're going to do some ab workouts.

04:12 So usually what you do,

04:14 you have to finish the sequence,

04:16 and once you're done, the rest of the time,

04:18 you can just chill.

04:20 So pretty much, fabilisan.

04:22 The first thing we're going to do,

04:24 we're just going to do 10 crunches,

04:26 and then 10 pairs of heel touches.

04:28 Okay.

04:30 And we're going to do that in 30 seconds.

04:32 Okay.

04:34 Are you guys ready?

04:36 Five, four, three, two, one.

04:38 Let's go.

04:40 10 crunches.

04:42 Just 10 quick ones.

04:44 10 quick crunches.

04:46 You can do it.

04:48 You're doing good, guys.

04:50 Reach higher.

04:52 Feel those abs working.

04:54 10.

04:56 And once you're done with 10,

04:58 just 10 pairs of heel taps.

05:00 And when you're done with that,

05:02 you can chill.

05:04 All right.

05:06 When you're done with that,

05:08 we're going to go ahead and wrap up our quick workout today.

05:10 Thank you guys so much for participating.

05:12 Thank you so much for that, Gianna.

05:14 Guys, we did three different types of workouts.

05:16 Yes.

Coach Giana Llanes, PINAGOT sina Iya Villania at Camille Prats! | Mars Pa More

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