“난 꼭 운동짱이 될 거야!”🏋 TWICE 대표 종이인간 채영이의 운동 도전기 (with. 지효)
I’m gonna become a workout beast for real (CHAEYOUNG’s Lil Fantasy Project) (Some random gym in Seoul) (Son CHAEYOUNG (TWICE’s official paper human)) Hello everyone (Awkward…) This place really doesn’t suit me You’re probably wondering why (Huff huff huff…)
So (A girl working out, back view) (The reason I’m here)
While prepping my album, I realized my stamina was so bad So I thought, ‘Okay, I really gotta work out~’ So I brought in a special trainer And came here to train (HAHA yep) (Today’s PT coach makes a strong entrance) (Enter in style)
Hello there TWICE’s very own (Park JIHYO (TWICE’s muscle queen))
Muscle queen, JIHYO unnie Even though today’s her day off, she still came here (Honored appearance)
To coach me But honestly, it’s been months since I last worked out (Confidence drop due to off-season(?))
– My body right now is…
– But You saw ‘Lollapalooza’ recently, right? Unnie, you were insane there (Good point)
So today I prepared the ‘Lollapalooza Abs Set’ (Terrifying name) There’s this hardcore abs routine I do For real? – You ready for this?
– Oh no, I’m doomed (Trying to negotiate)
Can you maybe go easy on me? (How does that even work)
– Easy?
– Yeah, just… A little easier than you would do it yourself… That was the plan, actually ‘Cause CHAEYOUNG, you really don’t work out at all, right? (Fact check)
Yeah So even if you do just a little, you’ll probably struggle That’s what I’m kinda worried about (When was your last gym visit?)
It’s been like… 4 or 5 years since I’ve been to a gym (Can’t believe my ears)
– For real?
– Yeah, for real Oh HAHA… (…gasp)
– This is gonna be fun HAHA
– Since I don’t work out (Reason I decided to work out)
Lately everyone’s been so worried about me And I feel like my stamina and health went down too So I’m kinda using this content as an excuse(?) Oh… But what I always notice about CHAEYOUNG is She’s got basically no fat (0% body fat member, perfect for building muscle)
Which makes her perfect for building muscle, right? So I kinda put my whole heart into Making today’s routine But honestly it’s also my first time teaching someone (Title of workout beast earned through self-study)
I never learned properly, I just kept grinding alone So I’m not like expert level with details (Thanks for being kind about it)
So please excuse me if it’s not perfect But seriously, working out is for the super disciplined Even when JIHYO unnie was touring like crazy She still hit the gym every morning (Every day at the gym even during world tour)
I thought that was seriously amazing Yo, you can do it too! (Sneaky recruiting)
So what do you think, wanna try it this tour? (Not actually saying I want to…) Let’s just try it today See if it feels like something I can actually do (Chapter 1. Stretching)
– You know the drill, stretching right?
– Of course (Stretching is solo play)
Just loosen up the spots you feel tight in But CHAEYOUNG, your back isn’t great, right? Yeah So no lower body today at all Mostly upper body? And abs (This is so scary… so scary…) Wow it’s been forever since I did abs Alright, all stretched out? Yup Then for a warm-up Have you ever heard of Stairway to Heaven? Oh yeah, heard it tons I wanna try it! – Oh, you really wanna try?
– Never done it before (You’re gonna regret saying that)
That’s actually perfect (Chapter 2. Warm-up)
Step on this and start climbing (First time ever on Stairway to Hell)
This is so cool, it’s crazy We’ll start off slow for now (Starting light at level 4) When I do Stairway to Heaven Holding the handles (Don’t do it)
I don’t think that’s good Oh really? (Already struggling from the start) And here’s my little tip I lean my upper body slightly forward So the glutes really get activated Do you feel it working your glutes now? Oh yeah NAYEON unnie once touched my butt and said It’s way too tiny LOL (Small but precious…) (Side-eye) (Crack) (Crack) My ankle keeps making noises LOL LOL (Joints shocked at the first movement in ages)
– Guess I really haven’t worked out
– Looks like it So… how long do you usually do this? Even I can’t last more than 20 minutes Oh, ‘cause it’s that tough? Feels like I’ll lose my mind mentally Can’t do it, I just go hard for a bit (Just 5 minutes as a warm-up)
– Let’s do 5 minutes, just 5
– Okay Alright, 1 minute down (Speed UP UP) Let’s raise the speed Huff…! Ah this is tough (Yup)
Don’t you feel it really hitting the glutes? – CHAEYOUNG, you’ve got no schedule tomorrow
– True I checked already And nothing the day after either So even if you get sore, it’s fine~ (Yup yup yup)
Yeah (Struggling) (A taste of hell) (Random thought)
I mean… I don’t really need to do this, right? I’m done now CHAEYOUNG really doesn’t fit the gym aesthetic at all Looks like she’s about to snap (Huff huff) Feels like she’s barely climbing one step at a time Can you be a gym beast today?!! Yes I can! (No way with that energy lol)
Too quiet, can you really? YES I CAAAN…!!! (LOL cute) First workout done! (Clap clap) (Stumbling…)
Careful, careful Whoa this place… Is no joke Oh no…!!! Yo this fits in one of my hands Is this real? There’s even room left over (Shockingly skinny legs) (Workout ASAP)
Let’s go! (Chapter 3. Shoulder day)
– Oh this is it
– Have a seat (Groaning) First, grab here – Like this?
– Yeah Then you push it up Wanna try? (More groaning) Heavy? Yeah, kinda heavy? If it’s heavy but you can lift it? That’s perfect Since your back’s weak you can’t slouch like this (Arch your back)
– Make a little arch, and then
– Like this? Engage your core, hold your stomach tight With abs? (Struggling)
Why is this so heavy? I’ll help you at first How far down? Right before it fully drops Two (Pushing through)
Six Don’t bounce it back up Feel it, feel the pain Embrace it (CHAEYOUNG’s “enjoying” face)
– Nice, your face looks so good
– Enjoy it? – You want me to enjoy this?
– How many was that? Seven Good~ Keep the tension all the way down Control it as you go dooown (First set done)
Nice, that’s it Dang I wanted to make you do 4 sets But looks like we’ll end with 3 today (Adjusted for our paper human)
Sounds good But wait, don’t my muscles show already? (Us expecting instant results lol) “Don’t you see my muscles popping out?” LOL But honestly, my arms are kinda decent tho? (Proud of her arm gains) (Check if she’s feeling the burn) Nice Five Okay Ooh~ Nine~ (Look at her go)
She’s still chillin’, but you’re supposed to be dying rn At this point you should be swearing (Scream)
Ten Nice (2nd set done)
Okay Ha… Feels like I’m getting healthier Ooh~ (Gym sesh during tour?)
How about on tour? (Yeah… no) (Last set let’s go)
– Ready for the last round?
– Yup Omg she looks like she’s gonna snap in half Nah nah LOL Start Okay She’s losing strength now, seven~ Eight – This is so hard
– Don’t bounce it I’m totally carrying this for you (Busted) (Don’t laugh)
Nope, don’t lose core strength here Arch your back again (Almost there)
Last one, you got this, you got this (Stomping feet)
You can do it Even your feet gotta hold steady here Huff… Don’t put your feet like that Then how? You got this – Yeah, it’s my first time!
– You did it That’s 3 sets done Next exercise coming up So like… I have this dream, you know? I’ve got a bit of body fat So it doesn’t show This front shoulder muscle right here – I don’t really know the name, I never learned it
– Wait, there’s a muscle there? There’s a front muscle? They say it’s super sexy But I don’t have it at all (So you gotta live my dream for me)
Grab here and do it like this (Switching posture)
Go down Ah~ oh yeah, I feel it – You feel it more in the front, right?
– Yeah I do Nice nice nice, the sexy muscle is coming in! (JIHYO’s name for it: Sexy Muscle)
Good good, five (Let’s go Sexy Muscle)
Sexy muscle Oh yeah the stimulus is totally different – Right? It’s hitting the front now
– Here and here Whoa… It feels like the cells in my body Are panicking right now (CHAEYOUNG’s workout cells working for the first time in 26 years) Nice, nice (Staring off…) (Next set)
Shall we? (Please let 10 seconds feel like 10 hours)
– Just 10 seconds
– 10 seconds, got it This is insane – Done?
– Yep So? Feels totally different? – Totally
– Good You got this…!! (C’mon c’mon) Four Right here, the sexy muscle (The sexy muscle finally appears)
– I can’t lift it
– Push it up, push! Wait I need to work out more Can you see this?! (Congrats! Son CHAEYOUNG unlocked Sexy Muscle)
Sexy muscle Ugh… gah… Down, no breaks allowed No breaks Seven (Completely drained)
Unnie, you’re insane For real, insane… You good? We just started, what do we do? I don’t think I can even hold my phone (Pray for CHAEYOUNG’s arms)
Like right now… But I kinda wanna try that Glute workout Oh really?! I didn’t plan glutes for today though Let’s finish shoulders first (Today’s OG routine: Shoulders-Arms-Abs)
Then arms here, and jump straight to abs If you want glutes though, we can (One true desire)
adjust it a bit (Let’s go find a glute machine)
Okay let me check what machines they got (Back already)
Man this is so exhausting Pretty girl booty HAHA (A small but pretty booty is peak cuteness)
Small but cute, that’s the goal Dude I can’t even lift my arms right now (Muscle pain came a lil early) Fans are gonna laugh their heads off if they see this Honestly I’d laugh too LOL (JIHYO back after scouting machines)
Let’s hit the last set (Last set)
Leggooo Four Heehee Five (Hold up)
If you can still laugh, you ain’t working hard enough? Six (LOL) (Reason she could still laugh)
I’m literally lifting all the weight for her (Excuse me??)
Like if I let go she can’t even budge it (LOL totally exposed)
How is this even real? No but it’s actually heavy (Current weight: 5kg (lowest setting))
There’s literally nothing loaded on (Tried lifting solo… complete fail)
Lift it, lift it So cute LOL Unnie can you demo it once? (Natural toss)
– I kinda wanna see
– Wait I didn’t sign up for that? (Who’s spotting who here)
– Am I supposed to lift it?
– What if I can’t either? But fr this thing is heavy CHAEYOUNG you’re wild for this (Shocking truth) CHAEYOUNG you’re actually hopeless (Can’t believe it)
Wait… this is doable? (Feeling wronged)
It was legit so heavy tho?? Nah you’re the problem here This ain’t it for you Think I got mus… muscle loss (Sir you can’t lose muscles you never had)
It’s not loss, it’s that you never built any LOL Don’t I look pumped tho? This spot feels insane (Her shoulder actually looking pumped)
– Should’ve taken a before pic
– For real Wanna move on to the next workout? (Chapter 4. Booty workout)
Have a seat here Feels like a dentist chair? (It’s not) (Easy peasy, right?)
Just open your legs, kinda like this (Awkward form)
But like… uh Feels like you should go wider, something’s off? (Idk how to teach this either)
– How do you even…
– Right? Feels weird, huh? (Gym owner pls help)
Do it for me I’ve literally never trained anyone before (Facts)
Weren’t we supposed to be teaching here? (Label made me do this)
Honestly I just got dragged into it (PT crash course from the boss)
Yeah, that’s it First, you really gotta breathe (CHAEYOUNG, don’t forget to breathe…) (I forgot how to breathe)
Talking while doing it makes it feel less like a workout (Still pulling it off tho)
– You can keep going, right?
– Yeah – That’s enough
– Honestly, you could add more weight Wanna try 5kg? – Two 5kg plates should be fine
– Yeah? (+5kg) (Checking out the machine next door)
What’s this one? This? Want me to demo it? Yeah (Curiosity mode ON for a new machine)
– It’s hydraulic adjustable too
– Never seen this one before Got heavier But it’s fine if you don’t focus here? It’s fine, looks like she’s figuring it out herself (Good job)
I’m doing good, right? Try this one, it’s actually super good Really? But her back’s not great… (Thud)
If she works out steadily… (Clap)
It’ll get better, right? You heard that (The truth she doesn’t wanna hear)
– You heard?
– Yeah (Final 4th set already)
Two, three, four, nice job Ughhh Whoaaa (Melting)
– CHAEYOUNG’s melting
– Insane (I’m fine) So? You said you wanted to do booty workouts (Mature)
I like it! (Oh?) Honestly I like this way more than arms That’s wild Still, because of dancing (10 years of dance = built-in leg muscles)
– No matter how skinny
– I still got muscle (Workout queen demo time)
Lock the hinge first, then like this Look at the booty (All smiles) – Too pretty, right?
– That’s how you do it (Try it, try it)
How is it? – Feel it?
– Idk… I don’t really feel it… (Weird…)
You don’t feel it? Feels more in my legs than my butt tho? (Diagnosis time)
– Legs? You know how bad that is?
– Should I bend more? Your legs don’t have enough muscle, so even sitting like this is hard (Shook)
Oh no… I’m trying to use my glutes while sitting? Before your glutes even kick in You know that horse stance? – Fr?
– The stance itself is already tough (Hit with a heavy fact bomb, speechless)
– You need to stop here
– You just got no muscle at all (How does she even do concerts like this?)
How do you even dance and do concerts? Maybe ‘cause you’ve been doing it for 10 years? I just dance with my joints (Joints: pls… end me…) You seriously gotta start (Supportive)
Let’s do it together, I’ll study hard for you (Nods)
(Promise locked in)
For real, okay? You gotta But honestly, I really should ‘Cause I even got a slipped disc… Yep! I figured as much “Figured as much” LOL (Endless fact bombs got her dizzy!)
– “Figured as much” LOL
– She keeps dropping truth bombs (Not trying to be mean tho)
Even when you first sat down – Your back didn’t look great
– True (Let’s go, let’s go)
Yeah, that’s it, that’s it I gotta treat this like rehab fr She’s literally shaking (Compliment)
You’re doing totally fine It’s been so long since I’ve… Felt this kind of strain and shaking… Weirdly feels good (Touched) (Wait what)
Did CHAEYOUNG just say that? Never thought I’d hear this today Do you usually eat well? (Quiet…)
Nope Make sure you get enough protein Okay! What even counts as protein? Salmon Beef (Interested)
Ooh tasty ones Oh beef… (Shy)
I like it (Oh okay then) (That’s not what I asked)
I wasn’t asking about fav foods tho (Hope you get plenty of that beef you love)
– You’re just naming what you like
– That’s not it There’s something I really wanna try – What is it?
– Like this Lie down and lift it up – Hip thrust move?
– Yeah Do they have a machine for that? This is the one I hate most This is literally why I started hating leg day (And I’m the one doing it?) Feels like only you two are hyped rn HAHA (Fit queen goes first)
JIHYO just looks so cool when she grabs stuff like this (Meanwhile me = comedy)
I just look funny (Living up to the gym beast title)
When your hips go up, you gotta feel that tension lock in And the breathing— At the top, go HOO! Hoo! Woooahhh Hoo! How long are we doing this? (All in the job)
Just a bit more Ah okay (Having fun)
Yup, that’s it (Paper human’s turn)
– Four, five
– Go a little lower then push up I’ll help you outLOL (Struggling)
Seven She really looks like she’s about to snap LOL I’m scared too Right? LOL If I was seriously teaching, I wouldn’t give this one (Paper human suffering for the laughs) – Just for me?
– We’re only doing this ‘cause it’s on camera (But why is she low-key good at it)
Again, just 5 more Nice work – Gooood~~
– Now you can sit So? Super hard, right? Yeah, it’s actually tough (Condition check)
– My least favorite one
– Back’s okay? Yeah, my back’s fine Then I guess… (LOL)
Maybe 2 more sets (On second thought… feels sore now) Any other fun machines around? Wanna try that “Lollapalooza” ab set? Oh, you wanna see the “Lollapalooza” ab set? (No equipment…)
Would’ve been perfect with a gym ball, but there’s none here But we can still do it! (Eyes lighting up)
Then should we go with that? CHAEYOUNG making excuses (Getting ready)
She’s about to run away (Run Away)
Just show it once (As if she’d escape) Don’t just swing back and forth (Listen up)
Still, I should~ Gotta start finding gym life fun (Arms crossed too)
Now she’s making excuses all loud and confident (Trying to escape… moving on) (Chapter 5. Abs workout)
It’s kinda like mixing in some back too. I’ll hold your feet (JIHYO down)
Go down (JIHYO up)
Come up (+Back workout bonus)
Then while doing it, shape it like a W But how do I even get up? (Panic)
Uh…? (Trainer going too fast)
Wait, is that already the problem? (I did it!)
I came up! Think like you’re squeezing your muscles together here And then go back down Ughhh Don’t just flop down – I won’t rest my head when I go down
– Okay… Come back up (Hardcore training style) Okay, one more Don’t touch your head Come up now, now! – Let’s go
– Like this…? Good good Usually we bundle like 3–4 similar moves and do them nonstop Without resting But you look like you’ll die doing that (Trying one move at a time as a sample)
– So let’s just sample one move each?
– Yeah, one move each There’s this one This one’s a bit harder Now you don’t put your legs down You do it all by yourself Wow… that’s impressive Your upper body needs to go down a bit more (Going down) (This wobble doll came defective)
You got this, I’ll help you You can do it! Just try it once Let’s go! That’s it (Shaking shaking…)
Never drop your legs (Stamina has been depleted)
– I don’t think I can
– I feel like I’m out of strength (Still curious)
So what’s next? (Raising one leg at a time)
Like this, one side at a time That’s for upper abs (Lower abs workout)
If you can hold onto something behind you (Whoa…)
Lift yourself up and lower while holding it (What did I just see)
Like this (Difficulty skyrockets)
Go up, hold, and lower slowly (Giving it a shot)
Raise your hips (Push through)
Hold it, lower while holding Hold it, hold it, hold it (Can’t push through)
Nope (Easier said than done…)
Think of it like lowering one vertebra at a time as you roll down (Unbreakable paper human) Slowly, slowly, slowly (But CHAEYOUNG actually pulls it off)
I’ll hold you, one vertebra at a time (Key tip)
Keep your core tight so your back doesn’t flip when you go down Whoa… (Respect)
Unnie, you’re so badass… You can do it too! (When you hit the gym on tour)
– You can do it too!
– Seriously, that’s so cool (It’s not over yet)
– Side ones like this
– Ugh that’s literally the hardest And backwards like this too (Spartan vibes)
With abs, you just can’t rest LOL So how many of these do you even do? How many? I’ve never counted Just until I feel like I’m about to die (Impressive) Go down more, more, more Now come back up (Key point: keep your hips straight)
Don’t lean forward Gotta keep your pelvis as straight as possible Six (Self-inflicted pain)
– This feels like the hardest one
– Seven Right now it’s just your head moving, okay? Go all the way down Relax then squeeze Relax then squeeze, again and again And (Hold that form)
We’re not done yet Shorter reps now (Entering hell’s gate)
Down, down, just a bit right there Don’t come all the way up, just a little One! Faster, two! Three! Can’t just move your head… I’ll count for you, seven (Save CHAEYOUNG)
Faster, faster, nine Ten, nice, nice I feel like I’m gonna die… (No mercy)
Gotta do the other side too (Can’t believe my ears) (Sales pitch)
This part really builds up nice But like for real it’s gonna… (Slipping up words)
– I mean, this routine’s gonna build it nice
– Right? Normally this is the finisher workout – Let’s hit the other side
– Wait, this is the finisher? Am I actually gonna turn into a muscle beast? (Chirp chirp) With this one, going down deep is key And breathing Hoo~ You gotta breathe like you’re squeezing your whole chest tight – Hoooo
– That’s it This part needs to move (Pushing through till the end)
Three, okay Eight, nine, ten Niceee (Melting away) That was insaneee… (Gave it all till the very end) (Not over till it’s over)
Alright, come over here (Excited)
Yo, do I got some abs now? (Can’t stop checking)
Come stand right here Yep (‘Lollapalooza’ ab set final recap)
First, warm up with that foam roller thing we did earlier (Then run through all the ab moves we learned)
Warm up, then toss the roller aside and come up like this (+Extra level)
And if you’ve got a gym ball This one’s honestly the hardest Super simple though You wedge the ball here (Leg-arm gym ball relay show)
Bring it up, pass it to your hands, then send it back down Then give it back to your legs, drop down again Do all this nonstop in a row And to finish, hit that move to get your side lines If not, it just ends up like #@&*! That’s why you gotta do it But what’s the most important part of ab workouts? – Breathing!
– Breathing You gotta know how to keep that core pressure tight People are totally gonna copy this JIHYO’s ‘Lollapalooza’ Ab Set Now this makes me feel like (Big pressure)
I gotta maintain it forever (Cram session mode)
But honestly I just rushed it at the gym that day LOL But JIHYO unnie You’ve been working out steadily for years Even if you take a few months off, you still got the muscle With just a little bit (True that)
Yeah (Finally wrapped today’s workout!) – Good work everyone
– Good job Whoa my muscle popped out, that’s crazy (Clearly visible muscle line on her slim arm)
Look at this, omg there’s an actual line here (Proud)
So cool You promoting for 1 week? Yeah, just 1 week Seeing your monitor pop up It really looks like you’re having fun doing what you wanna do That made me so happy Can’t wait Hehe (Conclusion)
Gotta build stamina If I wanna go hard LOL (CHAEYOUNG’s Lil Fantasy Project) But CHAEYOUNG, you’re actually keeping up really well Exactly, you’re good~ Really? This counts as good? It’s super hard right now ‘cause you don’t have strength yet But after just a month, you’ll stick with it no problem! Then it gets easier— the start is always the hardest True, gotta be consistent… But consistency is what I suck at the most… (Facts)
But you’ve been consistent with TWICE for 10 years, right? Guess I really should tag along with JIHYO unnie on tour Finally recruited one (Emotional)
I’ve been trying for 10 years and no one ever joined me Didn’t someone work out for a bit though? (Nobody)
– JEONGYEON unnie?
– Nope, nobody NAYEON unnie just hops on the treadmill sometimes She was like, “I wanna try too” so I taught her (Ran away ending)
But she bolted right after – Honestly, I think NAYEON unnie’s even worse than me
– She is Can CHAEYOUNG really become the workout queen? She’s got tons of potential, just no foundation yet (Still a baby workout queen for now)
– Gotta build that base
– So much potential though (Biggest joy today)
I might’ve found my workout buddy! (The one who earned sexy muscles)
It’s already showing here (And one last check of that lifted booty) Cute! LOL (Posing lesson for the thumbnail)
Just stay like that, pretend you’re squatting (Burned it all out today…!) (Remember, you promised to hit the gym on tour!) Okay, deal (A round of applause for these two hard workers)
– Good job
– Good job (Heading home with lighter steps)
Let’s go home – That was fun, didn’t even feel like filming
– Yeah~ – Felt more like hanging out
– Exactly, it was fun Feels like today’s gonna end on a refreshing note I’m seriously gonna try Let’s do this thinking we’re building stamina – We got this
– We got this – Let’s go get it!
– Let’s go get it! – Let’s do it together!
– Yeah, let’s do it! (CHAEYOUNG’s Lil Fantasy Project -fin-)
I’ll become the ultimate workout queen
“난 꼭 운동짱이 될 거야!”🏋 TWICE 대표 종이인간 채영이의 운동 도전기 (with. 지효)
TWICE SPECIAL ALBUM
TEN: The Story Goes On
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