All About Twice Sana Workout Routine and Diet Plan


Sana Workout Routine and Diet Plan: Sana is a singer who is most known for being a member of the Twice Kpop girl group. The most well-known girl groups in Korean pop music. Whether or not some people believe Blackpink is the best girl group in Korea, Twice receives more attention.

Sana is also well-known for her remarkable weight-loss transformation. She is currently quite fit and super thin, and she is stunning. Continue reading if you want to learn more about the Twice Sana workout and eating regimen.

Sana Workout Routine

Sana is unquestionably a perfect idol; she possesses all of the physical characteristics that a model should possess. Sana has a lot going for her: she’s tall, her body is slim, and she has all the looks that can melt anyone’s heart. So, how does Sana manage to keep up with everything? Sana undertakes a lot of workouts, according to her physical metrics.

Sana’s preferred form of exercise, like that of any other Kpop star, is dancing. We all know how important dance practice is for a K-pop idol, which is why Sana and the other Twice members are all practicing a lot. Their dance class would last between two and three hours every day on average. In which each individual is choreographed by a team of choreographers.

So it usually helps her; however, I discovered that Sana also goes to the gym and performs weight training and other workouts. You can view a photo of Sana doing the leg press in a Koreaboo story. Now, I can’t tell you about Twice Sana’s entire workout program, but I can definitely give you something to try.

We’ll be working out five days a week, and the routine will be a mix of cardio and weight training. We’ll also split the workout into two sections, one in the morning and the other in the evening, to give our bodies a chance to relax.

Sana’s workout entails:

Routine in the morning

We will begin by stretching for 10 to 20 minutes in the morning. You can even look for a full-body stretch workout on the internet. Now it’s time to choose whether you want to join a dance class or do cardio exercises for our cardio. Both of these workouts might assist you in losing weight and toning your body.

Dancing, on the other hand, will assist you in learning something. You can do 30 minutes of jogging, riding, elliptical training, and 10 minutes of hydro-rowing for a cardio workout. All of these exercises will assist you in losing weight and burning a significant amount of calories.

Evening Schedule

For the evening routine, we’ll complete three rounds of four exercises to tone our core, upper, and lower bodies. Make sure you don’t perform a lot of heavy workouts because we’ll be working on all of these body regions every day. We’ll conduct exercises that are easy on your body and can be done on a daily basis. Also, make sure you warm up by going for a 10-minute walk before you begin.

3 rounds | 4 exercises in a single round | In each exercise, there are three sets | 15 to 20 reps in each set



  • Crunches
  • Hanging leg raise
  • Plank hold
  • Plank twister


  • Smith squats
  • Bulgarian squats
  • Leg press
  • Leg extension


  • Bench press
  • Dumbbell flyes
  • Chest press
  • Push-ups



  • Incline crunches
  • Leg raises with a twist.
  • Ball slams
  • Ball plank hold


  • Dumbbell squats
  • Kettlebell squat drops
  • Single leg pushdowns
  • Dumbbell step-up lunge


  • Lat pulldown
  • Cable rows
  • Dumbbell rows
  • Inverted rows



  • Bosu ball crunches
  • Hanging ball leg raises
  • Woodchops
  • Russian twist


  • Kettlebell squats
  • Kettlebell sumo squats
  • Leg curls
  • Dumbbell stiff-leg deadlift


  • Shoulder press
  • Lateral raises
  • Front raises
  • Shrugs



  • Medicine ball crunch
  • Side drops
  • Stability plank
  • Ball plank reach


  • Deep squats
  • Glute cable kickbacks
  • Ankle weight donkey kickbacks
  • Ankle weight fire hydrant


  • Biceps curls
  • Dumbbell isolation curls
  • Barbell curls
  • Hammer curls



  • Crunches
  • Bicycle crunches
  • Plank to side crunch
  • Plank hold


  • Hack squats
  • Thigh abduction
  • Hip thruster
  • Calf raises


  • Triceps pushdowns
  • Triceps overhead press
  • Triceps kickbacks
  • Triceps dips

The Twice Sana workout program is now complete.

Also Read: All About Kim So-Hyun Workout Routine and Diet Plan

Sana Body Stats

Height 5 ft 5 inch
Weight 49 kg
Age 24 years
Breast 32 inch
Waist 24 inch
Hips 33 inch

Diet Plan for Sana Twice

We all know she dropped weight and that dieting was the key cause, but I couldn’t find out more about her diet. So I’d say Sana has probably consumed very few calories in a single day. Many other Kpop idols do the same thing when they need to reduce weight, but I’ll show you a healthy diet that you can follow to acquire a body like Sana’s.

Dietary guidelines for the Sana diet are as follows:


  • Two eggs
  • One slice of wholegrain toast
  • Juice


  • Chicken breast or salmon
  • Veggies


  • Salad


  • Chicken or turkey
  • Veggies

The Twice Sana diet plan is now complete.

That’s All For

Also Read: All About (G)I-DLE Song Yuqi Workout Routine and Diet Plan

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