@hypahph: Vậy là đã gần 3 tháng kể từ ngày em bt tới anh và sp cho anh rùi. Khoảng tgian ấy k quá dài, nhưng đủ để anh trở thành một phần trong cuộc sống hằng ngày của em. Mỗi lần thấy anh vui làm em cũng cảm thấy vui theo nx. Cảm ơn Amray vì đã khiến gần 3 tháng qua của em trở nên đặc biệt hơn một chút.#amray #amrayskymars #skymars #idollive

𝐬𝐡𝐚𝐠𝐠𝐲🪽
𝐬𝐡𝐚𝐠𝐠𝐲🪽
Open In TikTok:
Region: VN
Wednesday 08 July 2026 10:51:20 GMT
634
91
4
2

Music

Download

Comments

amray_skymars
Amray 🪽 :
Accc nhỏ thư kí nào đây
2026-07-08 12:16:01
4
hypahph
𝐬𝐡𝐚𝐠𝐠𝐲🪽 :
và cmung kỉ niệm chũi 30 ngày làm thư kíii
2026-07-08 10:55:21
2
.hypahph_
haph :
hqua ảnh sến nên nay cx sến 1 trútt
2026-07-08 10:52:56
2
To see more videos from user @hypahph, please go to the Tikwm homepage.

Other Videos

Want to train five days a week, burn fat, and get stronger—but have no idea how to organize your workouts? Save this split 🤍 The biggest mistake is assuming every session needs to be intense cardio. A better approach is combining strength training, conditioning, core work, daily movement, and proper recovery. Here’s the weekly structure: Day 1: Lower Body + Glutes Goblet squats, Romanian deadlifts, reverse lunges, glute bridges, sumo squats, and frog pumps. Day 2: Upper Body + Core Shoulder presses, one-arm rows, floor presses, lateral raises, hammer curls, and plank shoulder taps. Day 3: Cardio + Abs Incline walking, step-ups, kettlebell marches, weighted Russian twists, bicycles, and leg raises. Day 4: Lower Body + Glutes Train your glutes and hamstrings again using different exercises, angles, or rep ranges. Training them twice weekly gives you another opportunity to build strength without repeating the exact same session. Day 5: Upper Body + Full-Body Burn Dumbbell thrusters, rows, incline push-ups, step-ups, suitcase carries, and weighted planks. Then use the weekend for active recovery and rest. Walking, light stretching, mobility, good food, hydration, and sleep all count as part of the plan—not time wasted. A few reminders: You don’t need to destroy yourself in every workout to make progress. Choose weights that challenge you while still allowing controlled form. Rest around 45–90 seconds between sets, gradually increase the difficulty, and give the program enough time to work. Fat loss also comes from your overall habits—not one “fat-burning” workout. Prioritize protein, include vegetables and fiber-rich foods, eat enough carbohydrates to support training, stay hydrated, aim for regular daily steps, and maintain a realistic calorie deficit rather than using extreme restriction. Use the 📲 Workit App to follow structured workouts, track your steps, log your meals and water, and stay consistent with your fitness goals. #workoutsplit #5dayworkoutsplit #fatlossworkout #womensfitness #gymworkout
Want to train five days a week, burn fat, and get stronger—but have no idea how to organize your workouts? Save this split 🤍 The biggest mistake is assuming every session needs to be intense cardio. A better approach is combining strength training, conditioning, core work, daily movement, and proper recovery. Here’s the weekly structure: Day 1: Lower Body + Glutes Goblet squats, Romanian deadlifts, reverse lunges, glute bridges, sumo squats, and frog pumps. Day 2: Upper Body + Core Shoulder presses, one-arm rows, floor presses, lateral raises, hammer curls, and plank shoulder taps. Day 3: Cardio + Abs Incline walking, step-ups, kettlebell marches, weighted Russian twists, bicycles, and leg raises. Day 4: Lower Body + Glutes Train your glutes and hamstrings again using different exercises, angles, or rep ranges. Training them twice weekly gives you another opportunity to build strength without repeating the exact same session. Day 5: Upper Body + Full-Body Burn Dumbbell thrusters, rows, incline push-ups, step-ups, suitcase carries, and weighted planks. Then use the weekend for active recovery and rest. Walking, light stretching, mobility, good food, hydration, and sleep all count as part of the plan—not time wasted. A few reminders: You don’t need to destroy yourself in every workout to make progress. Choose weights that challenge you while still allowing controlled form. Rest around 45–90 seconds between sets, gradually increase the difficulty, and give the program enough time to work. Fat loss also comes from your overall habits—not one “fat-burning” workout. Prioritize protein, include vegetables and fiber-rich foods, eat enough carbohydrates to support training, stay hydrated, aim for regular daily steps, and maintain a realistic calorie deficit rather than using extreme restriction. Use the 📲 Workit App to follow structured workouts, track your steps, log your meals and water, and stay consistent with your fitness goals. #workoutsplit #5dayworkoutsplit #fatlossworkout #womensfitness #gymworkout

About