Abt KpopX & Subprogram

For Chinese, see below end page.
1. What is KpopX Fitness (K-Pop-X Fitness)
Jump into the ultimate K-Pop-inspired workout that makes fitness feel like a party! Simplifying K-Pop dance and pairing it with powerful fitness moves, KpopX helps you lose weight and tone up in a fun, easy way. No dance experience? No worries! The moves focus on arms and legs, making it accessible for everyone—young, old, or anyone looking for an exciting workout. Join us for an E.P.I.C (Easy, Popular, Intense, Creative) fitness journey!

Let’s get moving! Hwaiting!

Program Structure (Overall)

1. KpopX Workout Structure One.  Time: About 50min ( include 1 break & explain steps)

• KpopX Trainer to explain some steps/technique/do at own pace options etc.
• First Half - Warm Up to Song 7. 
• Quick Water Break and Trainer to explain some steps/techniques etc
• 2nd Half - Song 8 to Cool down 
  
  

• KpopX Trainer to explain some steps/technique/do at own pace options etc
• First Half - Abt 4 to 5 songs include warm up
• Quick Water Break 1 & Trainer to explain some steps/techniques etc
• 2nd Half -  Abt 4 to 5 songs include warm up
• Quick Water Break 2 & Trainer to explain some steps/techniques etc
  
• 3rd Half - Abt 3 to 4 songs including cool down. 
  
  note:lesson may still end few min early instead an hour.
  
  About Cool Down.
  

  Note: In our classes, the cooldown is included in the last song, often lasting 3-4 minutes, to gradually lower the heart rate and relax muscles. Typical Aerobic programs focus primarily on cardiovascular endurance, so they don’t typically allocate extended time for stretching. Stretching for 20-30 minutes would take away from the high-energy cardio that defines aerobics. . For a complete flexibility session, please add 20-30 minutes of stretching at home to support recovery."
  
  
  

  3. Why a 45 to 50Minute KpopX Fitness Workout?
  KpopX Fitness is designed to be a balanced 50-minute session that optimizes fun and fitness without overexertion. Roughly 45 minutes are dedicated to energizing K-pop-inspired songs and routines, with the remaining time for water breaks and step explanations.

  During these breaks, our trainers may guide you through the moves, explaining how they work, why they’re effective, and the benefits they bring. This ensures everyone, from beginners to seasoned participants, feels confident and at ease while working out.

  This flexible approach allows you to pace yourself while enjoying an engaging, full-body workout. KpopX Fitness is all about keeping you motivated, happy, and ready to come back for more!

  
  Tip: Copy the trainer’s movements during the demonstration! This helps you learn muscle coordination and master the steps faster when the music is on.
  
  ps:if you request the trainers not to explain steps with quick 1 min water break, then expect the lesson to end around 45 min. 
  
  

  4. Why Not a Long One-Hour Workout?
  At KpopX Fitness, we believe in maximizing the fun and benefits of your workout without pushing participants to the point of fatigue. That’s why our sessions are designed to last 45 - 50 minutes—a perfect balance to keep you energized and motivated.

  Longer workouts, such as an hour or more, can sometimes lead to overexertion, especially for beginners or those returning to fitness. Instead of boosting happiness and well-being, excessively long sessions risk leaving participants feeling drained or discouraged.

  Our 45 to 50 minute structure ensures you enjoy a high-energy, effective workout while having enough time for hydration and step explanations. This keeps the experience enjoyable, sustainable, and something you’ll look forward to every week.

  KpopX Fitness is about fun, not fatigue. Our goal is to leave you smiling, and become strong and fit! 

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Or Join our Classes here! 

Here's the translation in Chinese:

**什么是 KpopX Fitness (K-Pop-X 健身)**
跳进这场终极的 K-Pop 灵感健身派对，感受如同聚会般的运动乐趣！KpopX 将 K-Pop 舞蹈简化并结合强力健身动作，让你轻松愉快地减重和塑身。没有舞蹈经验？不用担心！动作主要集中在手臂和腿部，适合所有人——无论年轻人、年长者，或是任何想要尝试令人兴奋的健身运动的人。加入我们体验这场 E.P.I.C (轻松、流行、强烈、创意) 的健身旅程吧！

让我们一起动起来吧！加油！（Hwaiting!）

**课程结构（整体）**

1. **KpopX 健身结构一**
时间：约45 -50分钟 
- KpopX 教练将解释一些步骤/技巧/自由速度选择等。
- 第一部分 - 热身至第7首歌曲。
- 快速喝水休息，教练将解释一些步骤/技巧等。
- 第二部分 - 从第8首歌到冷却结束。

2. **KpopX 健身结构二**
时间：约50 至60分钟 
- KpopX 教练将解释一些步骤/技巧/等待/休息
- 第一部分 - 大约4至5首歌曲，包括热身。
- 快速喝水休息1，教练解释一些步骤/技巧等。
- 第二部分 - 大约4至5首歌曲，包括热身。
- 快速喝水休息2，教练解释一些步骤/技巧等。
- 第三部分 - 大约3至4首歌曲，包括冷却（cool down）


3. **关于cool down** 
注意：有氧健身项目主要关注心肺耐力，因此通常不会分配长时间用于拉伸。20至30分钟的拉伸会削弱定义有氧运动的高能量运动特性。在我们的课程中，冷却包含在最后一首歌曲中，通常持续3至4分钟，以逐步降低心率并放松肌肉。如需完整的柔韧性训练，请在家中加入20至30分钟的拉伸，帮助身体恢复。

4. *为什么选择50分钟的KpopX Fitness课程？

KpopX Fitness是一堂经过精心设计的45 -50分钟平衡课程，旨在让你在享受乐趣和提升健康的同时避免过度疲劳。大约45分钟专注于充满活力的K-pop灵感舞蹈动作，其余时间则用于补水和讲解动作。

在这些休息时间，我们的教练会引导你学习每个动作，解释其原理、效果以及带来的好处。这种方式让每一位参与者，无论是初学者还是经验丰富的人，都能在锻炼过程中感到自信和舒适。

这种灵活的课程设计让你能够根据自身节奏完成一堂充满趣味的全身锻炼。KpopX Fitness的目标是让你在保持动力和快乐的同时，期待下一次的课程！

**小贴士**：在示范时复制教练的动作！这有助于你学习肌肉协调，并在音乐开始时更快掌握动作。

5. **为什么我们不选择一小时的长时间锻炼？**  

在KpopX Fitness，我们注重在锻炼中充分发挥乐趣和效果，而不会让参与者感到过度疲劳。因此，我们将课程设计为45 -50分钟的时长，这个时间恰到好处，能让你保持活力和动力。  

较长的锻炼时间，比如一小时或更久，可能会导致过度疲劳，特别是对于初学者或刚开始恢复锻炼的人来说。过长的课程不仅无法提升幸福感和健康，反而可能让参与者感到疲惫或失去动力。  

我们的50分钟课程结构让你可以享受高能量、高效率的锻炼，同时还能有时间补充水分并学习动作讲解。这样既保证了锻炼的乐趣，又让课程变得可持续，并让你每周都期待参与。  

KpopX Fitness追求的是快乐，而不是疲惫。我们的目标是让你在微笑中结束课程. 

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**或者在这里加入我们的课程！**