Rhatha Phongam is a Thai actress, model, and singer who has appeared in films and television shows such as Jan Dara: The Beginning, The Protector, Only God Forgives, Mechanic Resurrection, Sisters, Angels, and others.
Rhatha Phongam is without a doubt one of Thailand’s most well-known actresses, having worked with some of the country’s most talented actors and actresses.
Aside from that, Rhatha Phongam is known for her stunning body. Continue reading if you want to learn about the Rhatha Phongam workout and diet plan.
Rhatha Phongam: Height, Weight
| Height | 5 ft 7 inch |
| Weight | 56-58 kg |
| Age | 38 years |
| Breast | 32-33 inch |
| Waist | 24-25 inch |
| Hips | 34-35 inch |
Diet Plan of Rhatha Phongam
Now, I’ve seen her eat a variety of diet foods, but always in moderation. Rhatha Phongam enjoys eating outside in a restaurant on occasion, but she prefers to eat healthy most of the time.
Unfortunately, I was unable to locate a detailed diet plan for Phongam. But don’t worry, I’ll give you a diet that will help you get the body of Rhatha in no time.
The Rhatha Phongam diet consists of the following foods:
Breakfast
- Egg whites
- Fruits
- Avocado toast
- Multi-vitamins
Snack
- Walnuts or almonds
Dinner
- Chicken breast
- Veggies
- A small bowl of rice
- Soup
Evening Snack
- Healthy fruit smoothie
Dinner
- Salmon or chicken
- Veggies
- Salad
Workout Routine for Rhatha Phongam
Phongam is an actress who has worked with a number of notable actors, including Ryan Gosling, Jason Statham, and Tony Jaa.
Aside from her acting abilities, fans admire the actress’s commitment to staying fit and healthy. So, if you’re wondering how Rhatha Phongam stays in shape and what her workout routine is, don’t worry; I think I’ve figured it out. It includes a variety of activities such as boxing, running, weight training, action training, stretching workouts, and so on.
The Rhatha Phongam workout consists of the following:
Running
So, in order to research her workout, I tried to find some articles and interviews, but there wasn’t a lot of useful information.
So, later, I went on her Instagram and discovered a few of the things Rhatha does to stay in shape. One of the things that Phongam has fallen in love with is running.
Rhatha Phongam runs almost every day and uses the Adidas running app to track her progress. On her Instagram, she has a lot of posts like this.
As a result, I would recommend that you run at least 5-10 kilometers per day, as that is her average running distance for a daily workout. However, getting the Adidas running app to track your progress will be even better.
Weight Training
The next thing I discovered was that Rhatha Phongam used to go to the gym before lockdown and has recently resumed, as evidenced by this post.
Rhatha Phongam was spotted doing hip thrusters with resistance bands and weights. Now, I’m not sure how often Rhatha Phongam works out in the gym.
If it were up to me, I would recommend a five-day workout routine. So I’ll give you a five-day circuit routine to follow in order to achieve Phongam’s physique.
Every day, we’ll have three circuits, and each circuit must be completed three times before moving on to the next.
Circuit: 3
Reps: 15,12,10
Rest time after the circuit: 80 to 120 seconds
Monday
1st
- Weighted squats
- Barbell squats
- Goblet squats
- Leg press
2nd
- Leg extension
- Lunges
- Calf raises
- Seated calf raises
3rd
- Crunches
- Leg raises
- Russian twist
- Plank hold
Tuesday
1st
- Push-ups
- Chest press
- Dumbbell press
- Dumbbell flyes
2nd
- Wide grip lat pulldowns
- Cable rows
- Dumbbell rows
- Dumbbell deadlifts
3rd
- Ball plank in and out crunches
- Hanging leg raises
- Cable wood chops
- Side plank to a crunch
Wednesday
1st
- Banded squat walks
- Dumbbell explosive squats
- Stability squats
- Leg curls
2nd
- Dumbbell sumo squats
- Curtsy lunge
- Stiff-leg deadlift
- Single leg pushdowns
3rd
- Incline weighted crunches
- Leg lifts up
- Scissor kicks
- Plank reach
Thursday
1st
- Shoulder press
- Lateral raises
- Front raise
- Shrugs
2nd
- Biceps curls
- Barbell curls
- Triceps pushdown
- Triceps kickbacks
3rd
- Reverse crunches
- Bicycle crunches
- Plank twister
- Plank to toe touch
Friday
1st
- Deep smith machine squats
- Hack squats
- Bulgarian squats
- Hip thruster
2nd
- Hip abduction
- Donkey cable kickbacks
- Glutes hyperextension
- Glutes cable kickbacks
3rd
- Toe touch crunches
- Hanging leg raises
- Side high plank
- Stability ball plank
Stretching Exercise
Rhatha Phongam stretches on Sundays, which I discovered during the last workout. After running, she would usually do an hour of yoga or pilates stretching. As a result, one hour of yoga workouts will be added.
It will be a full-body yoga stretching workout that will help you achieve Rhatha Phongam’s flexibility, tone, and slimness.
It will also aid in the reduction of body fat and the alleviation of muscle stiffness. You can watch this video if you’re not sure which workout to do.
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