the ONLY ab routine that worked + is ‘healthy & fitness’ EXPENSIVE? (+ tips)
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- čas přidán 17. 09. 2022
- #abworkout #absroutine #coreworkouts
#howtogetridofbellyfat #flattummy #cardioworkouts
#workoutvideos #fitness
Cardio + Core Workout + answering the question "is
leading a healthy lifestyle expensive" and I also go
in on how I started my journey 💕
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FAQ:
Age: 23
Height: 5’5
Weight: 158lbs
I’ve been working out for 3 years.
⚡️Connect With Me⚡️
Instagram: / bodybybongegumede
tiktok: www.tiktok.com/@bongegumede
⚡️Business Enquiries⚡️
collaboration enquiries: gumedebonge@gmail.com
3 July 2022 - first CZcams video
12 July 2022 - 100 subscribers
26 July 2022 - 1000 subscribers
31 July 2022 - 6000 subscribers
02 August 2022 - 10 000 subscribers
07 August 2022 - 16 000 subscribers
12 August 2022 - 20 000 subscribers
29 August 2022 - 27 000 subscribers
07 September 2022 - 30 000 subscribers
Some links are affiliate links which means I earn a little commission if anyone decides to purchase using my link so thank you so my loves for support! 💕
Summer ‘23 please know I will be READY!! Did y’all do her challenge? If not hop on the next! I was literally yelling at her in my gym 😩😂 but like ma’am my legs are about to be AMAZING! 😂😂
Yess 🙌🏾
I’m so proud of youuuuu and I did say y’all would hate but love me by the end of it 😂😂😂❤️
@@bongegumede hi Is this challenge she's referring to is on Instagram or here?
@@bongegumede where is the challenge, fee? sign me up right now
How do we sign up?
I will be ready too summer 23!!!!!! ❤😂
12:20 you can absolutely accomplish all your goals right in your living room. I lost 100 lbs (240 to 145 lbs) all at home. Started with a jump rope and using my own body weight. Still gradually adding equipment. All about perspective and changing your mindset first.
how can i lose my hanging belly if it's so stubborn?
Incredibly proud of you
@@raniamostafa7815 I’m dealing with the same thing. hanging belly is going to be one of the last regions to go imo or at least for my body its also my stubborn area. My focus currently is ab and core workout to hopefully build muscles in those areas to help burn the stubborn fat and to help tone.. but I’m really no expert
@@reginadavis1028 💛
Di finitely gotta change that mindset; or it will not work!
omgosh I love the authenticity. So many students can't afford gym and gym clothes. thank you so much love❤.
🙏🏾❤️
WORKOUT:
Cardio:
1 min jog
1 min quick walk
8-12 Rounds
30 sec ON, 30 sec OFF
Round 1-4 60% sprint
Round 5-10 80% sprint
Round 10-12 90% (machine doesn’t really allow 100%. To go 100% I would suggest running on a track or outdoors)
CORE
30 sec work, 10 sec rest time
1 minute rest between each set
4-5 sets
How long to you sprint for ?
@@nasjahdickey2832 I think you sprint for 30 Secs, stop for 30 secs and that’s 1 round.
Weighted High Knee Marches
Knee Ball Slams
Plank
Plank Knees In/Out (Stationary Bear Crawl)
Side Plank 15 sec/15 sec
Starfish Sit Ups
Repeat 4/5x
What’s the speed setting throughout the cardio? xx
@@irene2158 1-9 is the % Example 1 = 10%
Abs, unlike quads lats etc, are grown in the kitchen. Situps strengthen your core, a good diet shows your abs. I hear people say its too expensive to eat right, while they eat $25 worth of mcdonalds. For $25 i can meal prep for a week. More videos on these topics are always appreciated. Education is key.
What you said about not being able to afford the gym and just NOT working out is me.. even though right now I can't afford it, I should be working on push ups, sit ups, taking a jog around the corner ect.
I appreciate the pep talk. Working with what I got now, will probably help me get to where i wanna be in the future. At least that's what I think.
KEEP THE VIDEOS COMING 💜
Yes! We do what we can with what we have 🙏🏾❤️
@@bongegumede What do you mean by 60% sprint ?
i felt that message about not being able to afford gym clothes and seeing everyone wearing expensive gym clothes etc, it was not relatable, thanks for being so vulnerable, i struggled with this as well
you look amazing!
🙏🏾🤎
I've been buying my gym clothes little by little. Sometimes a rock some walmart shorts. It's not the clothes but the gains that make the outfit ❤️🔥❤️🔥❤️🔥
I couldn’t stop looking at how TONED and DEFINED your legs are. Girl talk about GOALS! Love watching your videos 😊
Also, what’s the incline and speed when you’re doing sprints? How long do you sprint for?
Thanks mama!!🥺
I am really obessed with this channel , am I the only one
Thank you for this! I wear whatever I have and use my last dime towards staying fit 💪🏾 releasing endorphins eases stress praying for anyone else in a financial situation prosperity is coming 🙌🏾
🙏🏾❤️
Abs
Knee raises 22:01
Mountain Climbers 22:54
Side planks 23:05
Sit ups 23:25
I love that feeling when your body is about to fall, your heart is pumping and you’re drowning in sweat. That’s when you know you pushed so hard 😂❤
Seeing your struggle in the gym love, is so raw and uncut which is SO INSPIRATIONAL!! NOW THAT'S GIVING! Thank you for being so vulnerable and real! Will def help ME during my workouts!
❤️❤️❤️
Speaking of home workouts…we would love to see some home workout videos for those who are unable to make it to a gym!
Keep doing your thing queen 🤎
This was a good video. Abs seem to come much easier when you are younger but if you are 48 years old and perimenopausal like me, your belly starts to hold on to fat and you may have to think about different eating habits and exercises than when you were younger. This is my problem now. My glutes, legs and arms are progressing nicely. But my stomach fat is like, "I'm not budging." And I'm hitting the gym five days a week and eating well. I say this for the ladies over 40 like myself. You have to think differently about shaping your body now. That's my journey.
So what are you doing different?
@@mimimwa4380 Hey. I am doing a lot of strength training. Less cardio and more building muscle. That has helped me shed and tone a great deal. Also, I cut out grains and sugar. That has helped immensely with my weight and pms symptoms. I found a personal trainer at my gym to create a workout plan for me so that I know exactly what to do. And I stopped listening to the younger women here on CZcams because their metabolism is not that of mine since I am in my late forties. I can't follow what they do or eat anymore. It's not good for my age range. I started listening to women my age who are working out. And I listen to their suggestions instead.
I will be 49 next week. I was initially just doing cardio and someone told me to stop doing that and to do sprints and weights. I do 40 minutes of sprints and walking and after that weights. I have lost weight but when I woke up this morning, I noticed a difference in my stomach and how it is definitely shrinking and trying to form a little. I struggled at first because I am the only female at my gym but I pray before I go and God seems to clear it out so I can do my weigh activities with no one in the room. I have weights at home as well that I do when the gym closes early.
I just turned 40. Where do I stand? Am I considered older? Should I focus more on building muscle too?
@@TheYazmanianyes more weight lifting and add more protein too in the diet and like was mentioned earlier cut out sugar and carbs as much as possible
Bonge I love how down to earth and authentic you are. You're an absolute inspiration and I look up to you - not just physique wise but as a human being as well. The part where you cried really made me believe that there's good in the world, that it's possible for people to feel this deeply about their struggles and not just numb themselves out. I really love your spirit and strength for being in touch with yourself despite of facing harsh realities. I aspire to have a body like yours, and being in loop with your videos keeps me motivated. Thanks for being a strong, beautiful woman that you are, and keep posting such videos!
This is so well said!!
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Can you make a video on how to build muscle, specifically on the glutes/lower body, while losing upper body fat like the belly, back and arms? I really appreciate the work you put into your videos and find them super motivating. Your channel has inspired me to finally put in the hard work and not give up on this journey. Thank you❤️
Keep going sis! You are absolutely killing it and motivating us all. You’ve got this.
You are glowing!!😍 one thing about me - ab workouts will always make me cry. That stuff hurts😭. I’ll definitely be trying this so I can cry even more🥹.
Thank youuuu!!❤️❤️
Can we take a minute to appreciate your skin pls?? 😍 The Skin is Skinning 💯😍 Can’t wait to try these exercises.
🥺🤎
The talk I needed.. even though I'm a working mom I still budget for the gym but I do have 4 dumbbells and resistance bands for now ..thank you little by little I'll get my abs
I love the way you think ❤️ your approach towards this whole thing ❤️
I'M CALLING IT!!!! 100K BEFORE THE YEAR IS OVER!💜💜
Just subscribed. Her authenticity and vulnerability did it for me.
You are truly amazing and inspiring. Not just from a fitness aspect, but from a life aspect. You are so resilient and you make me feel so much better about my situation. I hope you continue to reap the fruits of who you are!!!!!!
you have no idea how much what you said really motivated me to keep going. i’m literally in the gym watching this and was ready to stop. ❤
the little hand that grabbed the strawberries was soooo cute!!
You’re definitely a great motivational speaker, felt every word you said! I’m going to try this out because I’m ready to get my body to the next level!
Awwww... Thank you for sharing Sis! You can cry if you want to, the struggle is real and look how far you've come🎉🎉 Kudos to you Sis, you look Amazing ❤❤
I LOVE THIS ONE!!!! Stressing to us the importance of not giving up . I Like the genuineness. You saw, 😮 believed, persevered 😢, & succeeded!!! 😭tears of joy. Then you gave to us… Bless you and your family 🙏🏽
My eyes were clued from start to finish because I see the future me in you. Your videos have been so helpful and real AF. I'm excited for me, lol - and thankful that you reintroduced me to myself!
Exactly the content I needed to see. I love her.❤️
Thanks for sharing. Sprints here I come!!
You really came out the gate swinging with this channel and content. I love to see it! Super motivating. Will be trying this on my next cover day 🥰
😂🫶🏾
You have brilliant vids across your channel but the realness and most importantly, the transparency in this vid is what has made me subscribe to your channel. Really awesome sis! Keep sharing and being You!!
Dont you dare apologize about making things about you! We're here to watch you and your jounrey is inspiring for people in the same position :).
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THANK YOU SO SOOOO MUCH!!! I’m so glad that you actually did this, thank you for responding to me and following through - giving everyone an authentic, and real workout once again (purrr 😋). Ima do this workout today when I go to the gym, and I’m so excited!! Again, thank you!!!
Let me know how it goes boo!! ❤️
I have been waiting for this video for a while 🥰🥰thank you
I’m so happy I subscribed to this girl
I loooove "that workout humbled me" 🤣🤣🙌🙏 ... I can totally see why as well ... BUUUT .. great circuit .. definitely gonna try 👍
Gurl!!!! I love how raw and real this video is!! lots of love from Canada! xoxo
Thanks mama❤️🫶🏾
I usually do not comment on a lot of things on CZcams. I don't have social media outside of Snapchat, but since becoming a massage therapist I have had to branch out more into CZcams for bodywork videos and I have recently become more invested in my own wellness and health journey. I stumbled on your videos and I am so SO happy I did. As a mixed African girl I have always been too much of "either" to really be Caucasian or African and it's not very common to see a dark skinned beauty in the fitness world. I love EVERYTHING that's going on on your channel, and how it's so relatable. 👏 🙌 Consistency is KEY, successes are the sum of small efforts day in and day out!
🥺❤️🙏🏾
The way you slapped the ball away at @24:34 😂 I felt that in my spirit
I was DONE! 😂
I love you Bonge! I started at home too! I got sick - was fainting and having seizures - which led to a ton of weight loss to the point where I was actually being accused of having EDs that were causing the fainting and seizures (was untrue and was an extremely messed up situation). I was seeing a cardiologist who thought a heart arrhythmia could potentially be causing the fainting. He kept asking me if I was exercising - I wasn’t but I told him I was. I started feeling guilty about it and felt like he could def tell I was lying to him. I started doing home workouts every day (I wasn’t allowed to drive or lift weights because of seizure precautions). I started small and built on that. When I was cleared to drive and started going to the gym. I was fueled by an “I’ll show you” energy towards all of the people who were accusing me of causing my own trauma. It’s been a little over 2 years now since the start of my illness and fitness journey and I’ve never been stronger. I love working out, I love feeling strong, looking strong, and being strong. My biggest advice is to start small and BUILD. Be CONSISTENT and KEEP BUILDING. Try not to take extended time away (I fell off for a month or so a couple times and I regret it every time). You have to rebuild - there’s no possible way to go back in at your peak after taking extended time away. But that’s OK. Start at a base and build up again. Don’t over exert yourself, you’ll burn yourself out. I believe in all of you!!!
Also just want to note that my workouts, although similar to Bonge’s in some ways, are very different than hers. Like I said, I have to be careful about weight lifting due to seizure precautions so I don’t lift any heavy weights for my own safety. Find what works for you and is in the best interest of your health! Push your own limits, they look different to everyone. 😊
P.s. I love that Bonge shows the struggle during workouts because the struggle really is real lol but the strength you feel in the long run is worth it 💗
🥺❤️
I’m genuinely so proud of you 🙏🏾
Thanks Coach 🙌🏼 you give such insight on so many levels
Pleasureeeee 🥺❤️
You definitely touched my heart. First video I've watched also. Definitely subscribed after the First 5 mins. But you're right! 100% from start to finish in this video. You gave us it all! 💕🏆
Thank you so much ! 🤎
When I saw this video I was like « yup I gotta get into it » because the leg workout has literally been making a difference thank you hun for being so open and transparent with us 🥹♥️
I love your videos ❤I’m a newbie!! Your inspiration, your love for what you do is amazing and motivation for me you have no idea…thank you lots❤❤❤
I literally do the same thing when doing my cardio and that's how I keep my belly flat 😜😍 I can never get myself to do any ab focused exercise,never I'm too lazy 🤦🏾♀️
Great video as always Bonge, that advice in the beginning 💯 top tier.🥰
Tysm!!❤️
I literally love you 💕 thank you for your videos!!
🥺❤️❤️
you make me feel so cozy
This is the most realistic concept!
I appreciate you so much Bonge you have no idea 😭❤️❤️ thank you for this video
I appreciate you moooore!!
I’m happy I found your page you are very informative and relatable Thank You for sharing your knowledge and experience with us
🙏🏾❤️
I’m actually so obsessed with you 😂😂😂 love that I found your YT I’m excited for me
Your editing makes your videos so interesting ✨
🫶🏾🫶🏾
Thanks for the motivation
Your body, ma’am. Goallsssss!❤️
Sissssss the quality is on point 👏🏾👌🏾PERIOD ✨
Thank you so much babe!
You are amazing! ❤
Your videos are dope. Starting a more serious weight training with a weekly plan only with your videos! Thank you!
You’re amazing 🙌🙌
Would love to see a full week training breakdown from you. How do you sort out your exercise and what an ideal month (how many times you go to the gym per week) of exercises looks like to you.
🤞🏾🤞🏾
You’re so helpful. All your videos are amazing. I’m a mother, I’ve had two kids. I’m young and I’m taking control of my life. Workout is so important to me. Thank you for these videos ma’am. 🤍
Amazing video, it's the editing skills for me😍. Please do a shopping with me/grocery haul, budget friendly. So much love for you and the content you put out💗
Yes please, follow along workout for the win🥳
Tysm!! I’ll do one soon 🤞🏾🤞🏾
Good afternoon 🌞 my beautiful queen!! Love ❤️ the ab routine with the medicine ball!! Also the fruits 🍉 bowl look delicious!! Keep the videos coming my queen!!
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You made me cry too lol!! Keep smashing your goals-love you x
😭😭thank youuuuu
I followed your workout to the tee 😢 and I regret it all 😩😩😩 My body is paining in places that God only knows and the thought of going back to the gym is bringing me to tears 😭 I don’t know if I love you or dislike you. I’ll say thank you when the pain is gone 😊
😂😂😂 this tells me you put in WORK and I’m so proud of you. If you don’t lowkey hate me after the workout, did we really go hard? I’ll be here waiting mama😂❤️
Yes please at home version too!
Got you!!
yessss must have a at home
version 🎉
I love her advice on the finance part of things. However I wonder will she ever assign excercises for someone who is starting out that's bigger and trying to lose weight but not able to do exercises that deal with holding up their body weight or jumping excercises due to bad knees like (side planks,planks,body pullups etc) because when she started out she was already slim. So... And most bigger ppl have bad knees or ankles. So I think non jumping excercises would help... hopefully she sees this and give it some thought 💭🤍I love her channel so much!
This is a good suggestion! Modifications or a video on it could be helpful for many people :) Like people with joint problems could also benefit too!
Noted! Thank you ❤️❤️
I saw this comment I wanted to provide some advice. I was a bigger person who lost 12kg over the last two years. I had knee pain also and I used to avoid doing these exercises Because I struggled. One day I just said enough is and enough and started doing them. For example with Planks I started holding planks for just 50 second for 3 sets. However I did one set by holding the plank for 5x 10 seconds and giving myself a 10 second break inbetween each 10 second hold. I can now do 50 second planks like nothing. My point is modifications are just an avoidance of having to use your knees or holding your body’s weight. What you need to do is break down each exercise sets into small intervals and build yourself up. Another example with pull ups is you can just hold yourself up for like 10-30 second or even until failure in each rep in each set.
I started working out regularly only a few months ago. I’m pretty overweight and while my trainer offers accommodations for me to do he told me when I first started that I need to get comfortable being uncomfortable. Body weight exercises like plank are HARD especially when you are overweight but not impossible. Start with holding them for small amounts of time and work your way up- BUT don’t get complacent- my rule of thumb is if you succeed at holding it for x length of time for more than 1 or 2 workouts than you can easily add 10-15 seconds.
I love the music on your videos. Makes it fun to watch
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U are amazing👏🏾…🫶🏽love your videos💯
I just came across your videos today and now I'm hooked. I've been working out for almost 2 years and I've lost 12.9 pounds. I've done a variety of different things from Jillian Michaels videos to various CZcams videos.. I even bought a Fitbit and a rebounder (mini trampoline) and all my own equipment for at home so I have my own gym. I have dumbbells, resistance bands, a mat, etc. But I like what you said in the last video I saw about keeping it consistent and not switching it up when you get bored because lately that's what I've been doing with my booty workouts and so I'm SO glad I found your video cuz I'm gonna try your routine for my glutes to grow my bootayy! 😆 Lol I just feel like I've gotten sort of complacent with all the same old glute workouts so I'm excited to try something new. And I'm also gonna try your ab exercises and other routines. You're beautiful btw! And I love how you show your progress and keep it real. I'm definitely inspired. 💕
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This was a challenge but I love every bit of it afterwards ❤️
So happy you gave it a try!!❤️
Omggg!! I love your body shape 😭
You bring out the vibe in me and the energy to go harder, grateful I got someone close by(SA) to look up to❤❤😭
I’ve never tried sprint before. I think now I will start
YESSS !!!!!! Bonge 🙌🏽🔥🔥💪🏾 ❤❤❤
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I know what the channel is for, yet I still come just to hear you speak your views😊❤
Not me liking before I watch😂
I do that all the time😂😂 sometimes I’ll be so busy, I like and watch the video hours later
@@nothandotshuma 🤣🤣
Same😍😂
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You Maddame are the real OG thank you for your energy and being vulnerable on camera with us. You are seen and your emotions show where you came from. PSSSS Thank u for working out with your afro, becoz.. why aren't we talking about the struggooo?! I just finished deep treatment, the way I've been working our for 1 month (4/5x a week) Please.
Oh it is a struggle 😂 but we be looking gooooodt!! 🫶🏾🫶🏾🫶🏾
great video , thank you so much for your information . can't wait to incorporate it in my routine . beginner btw 7 months in
Keep going girl! 😍
If you are a student definitely look into whether you college has a gym for students to use. I had no idea mine had a beautiful gym for student use "free" until like 2 yrs in!
@bongegumede can you please give more details on cardio can you please give your personal speed and incline levels please from set 1 -12 x thanks x
Thank you🥺❤️
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Girl can you please share your playlist !🫶🏽
Before getting gym clothes I wore regular leggings and t-shirts to the gym. The only reason I even by gym clothes from time to time is because I wanna feel cute while working out sometimes. The last time I bought gym clothes was over 6mnths ago, it’s a range rom cheap to expensive but what matters is if I like them or not, not the price. If what I want is on the expensive side I either save up for it or wait for a sale or I just don’t get it at all. My issue is the food. Clean ingredients are expensive….and I love food too much so it’s a battle every time for me lolz I can workout constantly but eating right consistently is where the battle is for me
Absolutely love this your amazing how many times a week Do you recommend doing this ? ❤
I have started doing "sprints" on the stair master and it is kicking my butt. Worth it but sooo challenging.
I’ve suffered enough 😂 God bless babes ❤️🏡🇹🇹
Ever since I started my fitness trip, everyone is asking, what's the secret? 😋😋😋💃am happy got my figure 8 body I had been admiring from others🙌🙌🙌🙌keep them coming bae🤩
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I loveeee your page 😢❤
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Thank you first time commenter I will certainly try these out some I do already. What about if your trying to work your bottom more, will the sprinting affect that training?
@ 13:00 mins. I just started doing your workouts at home and all I have are two sets of dumbbells (different weight, of course) and some resistance bands! I promise y'all, those few items will take you very far!
Can you make a 'follow at home' version. Not sure what to use in place of the ball.
Great video! How many sprints and for how long did you do in the treadmill? Also what headphones are you using? Those are cute!
I’m also a college student. I’m getting ready to graduate 🎉🎉but I just got my first apartment and I love my freedom but of course it comes at a price. I pay $10 a month for my gym membership but the struggle is food. I my goal is to feel confident wearing sleeveless shirts/a bralette etc. in public being in the best shape I’ve ever been. The healthy ingredients especially organic foods are more expensive than the great value but I control portions.For the gym outfits I see then all the time at my gym and they look so cute but I just see it at the end of the day they’re just clothes to sweat in. As long as I’m clean and look presentable it’s about the workout not the outfit
What about a consistent run on the treadmill for 1-2miles instead of the sprints? Will this give the same thing?
Who out here working out on an empty stomach? I tried that and I struggled through my workout. I felt like I was going to pass out.
I eat a high-protein breakfast because it's light and sustains me through my workout and I can still enjoy a light lunch after my workout. Always do what works best for you. ❤️
Feeling great in the gym is a big part of why I am sticking to my journey! The clothes can matter. I know people may think that's materialistic and shallow but feeling good about how you look can impact your confidence and motivation... just don't make it the reason you don't start.