00:00And of course, this 2025, it's not just resolutions that should be new, but also our bodies.
00:10And to help us in our Balik-alindog journey, we will be joined by Coach John Javilio.
00:17And good morning, welcome to our Research and Development Team, Coach.
00:21Alright, first of all, what is Balik-alindog workout?
00:25That's what we always hear, especially after the holidays.
00:29Yes, first of all, we always hear about Balik-alindog.
00:34We want all the personal trainers and coaches in the country,
00:38we want to make it our lifestyle.
00:42So not just Monday, January to May, our Balik-alindog,
00:47let's make it our lifestyle.
00:50Yes, consistency is the key.
00:52Coach, what are the common mistakes that you see in people
00:57who are starting their Balik-alindog workout or their fitness journey?
01:03The common mistake is, first of all, we don't eat enough.
01:07First of all, we should eat enough macronutrients.
01:11What is macronutrients?
01:13Macronutrients are what our muscles need.
01:17This is protein, this is carbs, and fats.
01:22If we have the right count, we can produce muscle growth.
01:27And then we can burn our body fats faster.
01:31Alright, so let's not waste any more time.
01:34RSPs, please follow me.
01:36Coach John will teach us some workout routines.
01:40Yes, okay.
01:42Alright.
01:45Okay, number one is stance jacks.
01:48Stance jacks means like this.
01:50Okay.
01:51Ready, 3, 2, 1, and go.
01:531, 2, 3, 4, 5, 6, 7, 8, 9, 10, 5, 4, 3, 2, 1.
02:04Then the high knees, the regular high knees.
02:061, 2, 3, 4, 5, 6, 7, 8, 9, 10.
02:11We should properly wear our RSPs.
02:141, 2, 3, 4, 5, 6, 7, 8, 9, 10.
02:20Remember, always tighten your core.
02:22Tighten your core, like stomach in.
02:24Squats jacks.
02:26Jump squats.
02:33The posture is right.
02:34Okay, good.
02:35Okay.
02:36Breathe.
02:37Inhale, exhale.
02:38Inhale, exhale.
02:39I forgot to inhale and exhale.
02:41Inhale, exhale.
02:43Then the power knees.
02:45Okay, ready, go.
02:472, 3, 4, 5, 6, 7, 8, 9, 10.
02:53Do I have to do this fast, coach?
02:55Yes, 4, power, 3, 2, 1.
02:58Other side, 1, 2, 3, 4, 5, 6, 7, 8, 9, 10.
03:06Alright.
03:07Alright.
03:08So usually, how many times or repetitions do I have to do this?
03:11You can do this 3 times.
03:13I'm out of breath.
03:143 sets, right?
03:153 sets.
03:16And if you're stronger, you can do 4 times.
03:19Okay.
03:204 sets and how many counts?
03:21Like 15?
03:22You can reach 15 to 20 seconds.
03:24Alright.
03:25What are your tips, coach, or advice for our RSPs?
03:31I'm out of breath.
03:33This is really a power workout.
03:36Your tips for them to maintain their discipline and motivation?
03:39Because I think that's what they want,
03:43not to enter their fitness journey,
03:46but consistency and motivation to continue and be part of its lifestyle.
03:52Yes.
03:53First of all, we should have a personal trainer
03:55to help you achieve your fitness goals.
04:00And then, you should be taught the right macronutrients
04:04so that you can burn your fat faster.
04:06Yes, so that we can understand better.
04:08I'm out of breath.
04:09That's really effective.
04:10So, RSPs, what are the first things we did?
04:15Stance jacks for warm-up.
04:18High knees.
04:20And then, jump squats.
04:23And the power knees.
04:24Power knees.
04:25So, that's a full body workout, right?
04:27Yes, more core and cardio exercises.
04:30It's high-intensity, so it's a bit hard.
04:32We're a bit tired.
04:34So, there.
04:35Yes, it's good for the heart.
04:36So, coach, what's your social media?
04:38Where can they see you?
04:40You can reach me on Jong Habilio Facebook.
04:44And then, you can reach me at Anytime Fitness Ethon Tower, Makati.
04:49So, there.
04:50You can look for me there.
04:52And then, you can DM me for more tips on macronutrients.
04:56That's your fitness goal.
04:58All right.
04:59Thank you very much.
05:00This was Balik El Indog workout coach, Jong Habilio.
