00:00Oras muna para gumalaw-galaw ngayong maga dito sa Fitna Fit Fridays.
00:04At kasama na po natin si Superbond and Fitness Coach PJ Galang.
00:08PJ, good morning!
00:10Good morning din po sa mga ka-RSP na atin.
00:12Thank you for joining us, waking up early para sa ating Fitna Fit Fridays.
00:16O, mission po natin ngayon, bigyan ng quick workout ang ating mga ka-RSP na walang oras pumunta sa gym.
00:22So, Coach PJ is here to teach us easy home workouts.
00:26So, paano ba ito, Coach PJ? Hindi na kailangan mag-gym.
00:29Oo naman natin, Diane. Kasi karamihan nga sa ating NABC.
00:32So, may pinrepare ako na konting workouts lang para hindi na natin kailangan umalis.
00:37Lalo na ngayon tag-ulad din.
00:39So, kayang-kayang natin siyang gawin sa bahay.
00:41Ayan. So, kayo po habang siguro kayo nagpe-prepare ng umagahan,
00:45hinihintay niyo pong maluto yung kanin, sabayan niyo na po kami ni Coach PJ.
00:49At syempre, para kumplituhin ang ating Fitna Fit Squad,
00:52tawagin natin si Ice and Leslie. Come on, ladies!
00:55Gamit kami!
01:00So, mayroon tayong props na nagamitin mamaya.
01:03Oo naman.
01:03Chair. Pero mamaya mag-warm-up po na tayo.
01:07Alright? Coach PJ, we're ready!
01:09We're ready!
01:10We're ready!
01:10So, sa warm-up po natin, konting stretching lang.
01:15Dynamic stretch lang tayo.
01:17Ang tawag dito ay side arm rotation.
01:22Okay.
01:22Oo, ayan.
01:24Konting stretch lang tayo.
01:25Habang nagpapainit ng mainit na tubig.
01:27Gawin niya ito.
01:29Ayan.
01:29Tapos, reverse naman po.
01:31Reverse.
01:32Okay.
01:33Siguro, yan.
01:34Habang inaantay niyo pong magising ang inyong alagang anak,
01:37gamalaw-galaw na.
01:38And next naman natin ay side-to-side arm swings naman.
01:43Para, ano yung chest natin.
01:45Dito.
01:46Ito magdadadog ginagawa pag sa umaga tapos nasa labos ka nakatingin ka sa sunrise.
01:50Ah, nagre-reflex.
01:52Replex.
01:53Pulihinga nang malalim.
01:54Morning reflection.
01:56And yung next po natin is, uh, uh, hip circles.
02:01Hip circles.
02:02Ay, ang sarap.
02:03Ano mo ito laging ginagawa ni Papa?
02:05Kasi every morning, ang routine niya, nage-exercise siya.
02:08Ay, maganda yan.
02:09Kailang taun na si Papa mo.
02:10Ay, ang giling.
02:10Si Papa ay, parang 55.
02:1355.
02:14Ang sarap.
02:15Perfect to pag nanonood kayo ng, ano, mga teleserye.
02:19Ay, yan.
02:19Ganyan-ganyan kayo hap.
02:20Halong mo, yung mga seniors.
02:22Kasi hindi niyo mararanggaman na papagod ko yung pag pinapanoodin ka.
02:26Next, Coach P.G.
02:27Mag-sert po tayo.
02:28Siguro ng jumping jacks para mabuhay yung dobo na kayo.
02:30Cardio agad.
02:31Epa na, cardio agad.
02:32Okay, let's go.
02:34Ready na po tayo?
02:35Ready na.
02:37Okay, three.
02:38Siguro mga kahit ten lang.
02:39Ten ka.
02:40Okay.
02:41Okay.
02:42Three, two, one.
02:43Let's go.
02:43Okay.
02:44One, two, three, four, five, five, six, seven.
02:47Ikaw ba?
02:48Sumabay ka na rin?
02:50Sino gusto sumayin?
02:51Let's go.
02:52Nine, nine, nine.
02:53Yan.
02:54Parang basic na basic lang po sa inyo.
02:56Hindi kayo napapagod.
02:58Hipakilapan na pa ako dito.
03:00Okay, so we have our chair over here.
03:02Yes po, maya yung ginawa ko na workout, basically gagamit lang tayo ng chairs.
03:07Okay, sige.
03:08Ito po, pwede natin siyang gamitin para sa, pwede natin siyang gamitin para sa push-ups.
03:15Oh, push-ups.
03:15Okay, sige.
03:32Tapos, push-ups lang.
03:34One.
03:34Ay, ito na pinahirapan na tayo.
03:36Hiniling nyo yan.
03:37One.
03:38Two.
03:39Two.
03:39Three.
03:40Kailangan na upper body strength.
03:52Pwede natin siyang gamitin para sa tricep dips.
04:08Okay, tricep dips.
04:10Ah, ito.
04:10Ah, ito.
04:11Sige.
04:11Hiniling mo yan, Leslie.
04:13Arms for today.
04:14Arms for today.
04:16Okay.
04:16Okay.
04:17Tapos, straight lang natin yung pa.
04:19Okay.
04:20So, yung hands on the side of the chair.
04:22Okay.
04:23Tapos, baba tayo.
04:24Oh, wow.
04:26Intense for the arms.
04:27Two, three, three, four, five, six, seven, four, eight, nine, I can feel it in the arms.
04:45Coach, grabe ka naman.
04:49Ag na pago diretsyo upo ka na.
04:51Okay.
04:52Ayun yung mga pwede natin gawin.
04:54Siguro pwede tayo mag squats.
04:56Okay, sige.
04:56Ayun, favorite mo ng mga girls.
04:58Oo.
04:59Yes, sir.
05:01Dawood yung inuha natin, Coach.
05:04Marunong kapasakos.
05:05Paano po tayo, paapaba tayo from upper body.
05:08Sige, paano yan po.
05:09Squat lang.
05:10Ilan.
05:10Yung squat, sigurado naman po, ginagawa niyo na lahat.
05:13Ay, ito pwede pwede kahit saan.
05:15Yes, po.
05:16Kwarto, kusina, garabi.
05:17Tapos, pag wala akong magawa, gusto ko mag-squat.
05:20Ganon.
05:21Ganyan.
05:22Ay, kasi nga madali, di ba?
05:25Saka wala akong kahit anong equipment.
05:27Actually, pwede kang mag-maghawak ng mabigat.
05:29O, pwede naman.
05:30Extra challenge.
05:31Magandang may hawak ka na kettlebell.
05:33Ano?
05:34Pang-Ig stories, eh.
05:35Pwede.
05:37Pero, kasama na rin.
05:38Oo.
05:40For the real surrender for the ground.
05:42Alright.
05:43Ayun po, ayun lang yung mga basic workouts na pwede natin gawin.
05:46Nakasya naman yung pang iba, pero yan muna siya ngayon.
05:48Okay.
05:49Parang naman yung kasi si Coach.
05:52Saka, siyempre po, pagkatapos niyan, kailangan din natin mag-stretch ulit.
05:55Okay, sige, stretch tayo ng konti.
05:56Stretching na pan tayo.
05:57Cool down.
05:58Yes po, cool down.
05:59Cool down.
05:59Ito, tricep stretch.
06:01Tricep stretch.
06:02Ang sarap.
06:05Okay.
06:06O, pwede ni ulit-ulitin tung bigu.
06:09Ayun, korek.
06:14And then, shoulder stretch naman po.
06:17Shoulder stretch.
06:18Ayun.
06:19Sige.
06:20Pwede niyong ulit-ulitin tong video na to over the weekend.
06:23Sabayin niyo kami habang nahihirapan.
06:26Pala to, kami lang nahihirapan.
06:27Tapatay lahat.
06:28Ayun.
06:30Ayun.
06:30Ang madal dahabang naga-ahun.
06:33Ayun.
06:34Ayun.
06:35Kasi kailangan ngayong vocal stretch then.
06:37Ayun.
06:38Ganon.
06:39Tapos po, ano naman, siya para sa lower body.
06:42Ayun.
06:43Ayun.
06:44Oo.
06:45Balance is the key.
06:46Balance.
06:47Okay.
06:48Right leg muna.
06:49And then, left leg naman tayo.
06:51Ay, ito pa.
06:52Okay, sa likod naman.
06:53Ay, mali.
06:55O, after ito, wag kalimutan mag-hydrate, ha.
06:58Yes.
06:59Ayun.
06:59Ayun.
07:00Ayun.
07:00Tapos, hit niyo na yung protein intake kung tayo.
07:03Ay, korek.
07:03Pagkatapos ko, balas na.
07:05Maraming pwedeng kainin na magbibigay ng protina sa ating katawan.
07:09Kailangan merong go-grow and glow lagi.
07:11Korek.
07:12Korek.
07:12So, you have your fish, your chicken, chicken breast.
07:17Eggs, eggs.
07:18Ayun.
07:18Ayun.
07:19Ayun.
07:19Ayun.
07:19Ayun lang po yung ala natin yung workout dadle.
07:21Ayun.
07:23Ayun.
07:23Ayun.
07:41Ayun.
07:42Advice na lang sa ating mga Korespy na sinasabing walang time lagi na mag-workout.
07:47Ayun lang siguro po yung tamang, ano talaga, time management lang talaga.
07:52Kasi lagi namang may time basta gusto natin.
07:55Ayun.
07:56At simulan.
07:57Simulan.
07:57Yes po.
07:58Kasi pinakamahirap yung mag-simulan.
08:01Totoo po, totoo po.
08:02Well, thank you Coach PJ.
08:03Thank you so much po.
08:04Thank you so much po.
08:05Thank you so much.
08:05Thank you so much, PJ.
08:06Let's try again this one workout and take some time, of course, para po gumalaw-galaw.
08:11Daking po laging ating aalalahanin, kailangan gumalaw-galaw para sa marusog at masayang buhay.
08:18Thanks, Coach PJ.
08:19Thank you po.
08:21Thank you so much po.
08:22Thank you, Coach PJ.
