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Senaman lower body Covid-19 HomeWorkout bersama saya sekeluarga,
Jumping Jacks
Squats ExtraVaganza
Deadlifts ExtraVaganza
Lunges ExtraVaganza
Glute Bridge + 20x Crabs
Kneeling Squats
Jumping Jacks
Intructions:
40 sec/exercise. 20sec rest between exercises.
3 rounds. 1min rest between rounds.
Equipment: Carpet/Mat - Weights: Optional
#14daychallenge #covid19 #covid19homeworkout #stayathome
🔥 I DIED doing this! 😆 Want to lose weight and tone up fast? Don’t just be a cardio bunny, don’t just lift weights or think that doing 1000 crunches can give you a flat belly. The MOST effective way is to combine CARDIO, STRENGTH & CORE exercises into your routine! 👊
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Click & do the full workout here: https://youtu.be/D4V70M9iCRY Follow this workout for the next 4 weeks and I assure you, you’ll notice the difference physically and mentally! Are you game on? 😏
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SHARE & TAG 2 friends to join you. Let’s get ready for SUMMER! 🔥 🔥 .
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Interval: 45 secs Workout - 15 secs Rest
Total Workout Time: 25 minutes
Sets: 2 sets each circuit before moving onto the next
Equipment: One pair of dumbbells, 3 - 5kgs each
Estimated Calories Burned: 200 - 300Cals
Frequency: 3-4 times weekly on alternate days
CARDIO
1) Jumping Jacks with Burpees
2) Side Shuffles
3) Straight Punches
4) Switch Lunges
STRENGTH
1) Squat with Shoulder Press
2) Lunge with Bicep Curl
3) Shoulder Tap Push-up
4) Bridge Chest Press
CORE
1) Plank Walk with Side Knee Tucks
2) Alternate Leg Lifts
3) Alternate Knee Tucks
4) Straight Arm Superman
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#jsohactive #fitness #fit #fitnesstips #fitnessjourney #fitnessmotivation #fitnessvideos #fitnessvideo #workout #workoutmotivation #workouts #workoutvideo #workoutroutine #exercise #fitgirls #fitnessgirl #fitfam #homeworkout #homeexercises #bikini #bikinibody
10-Minute Workout for Teenagers | No Weights, No Jumping!
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Watch Next Crazy Workout Challenges: https://youtube.com/watch?v=g83v1m2P4_g&list=PLyP8pbBMxcsgw079OkBK0o-sjKzX4qE0Jm
Busy with school, never ending assignments, after school activity and have no time to workout? Here's a 10-minute total body workout for you to fit in before going to school.
Record a video or take a picture of you doing the workout, tag me @JoannaSohOfficial #JSohActive
Joanna is a certified Personal Trainer (ACE), Women’s Fitness Specialist (NASM) and Nutrition Coach, with over 8 years of experience.
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Interval: 45secs Workout 15secs Rest
Sets: 1 (want to push yourself? aim for 3 - 4 sets)
Rest: 60 secs in between circuits
Total Workout Time: 10 mins
Exercises:
1) Squat to Curtsy
2) Forward & Back Lunge
3) Wide Squat Side Crunch
4) Inchworm with Shoulder Tap
5) Push-up & Twist
6) Bear Jacks
7) Reverse Plank
8) 4-Times Abs
9) Bicycle Crunches
10) Plank
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MORE WORKOUT VIDEOS TO GUIDE YOU THROUGH YOUR JOURNEY
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Beginner Fat Burning Morning Workout
https://youtu.be/1fDHrKRqy34
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How to Lift Dumbbells to Lose Weight (Gym Training)
https://youtu.be/70GpsTPeNFs
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Burn Back Fat & Bra Bulge (4 Exercises)
https://youtu.be/Cljf5O_3vIs
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Kickboxing to Lose Flabby Arms / Bingo Wings (No Equipment)
https://youtu.be/hDLRNuezpZA
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4-Week Toning Butt & Abs Challenge
https://youtu.be/5rReZm8uDM0
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Gentle Morning Yoga Stretches to Feel Energized
https://youtu.be/Ib1e_eOFZRo
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30-Minute HIIT Yoga for Slimmer Legs
https://youtu.be/MWpNoFdGh4Q
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30-Minute Beginner HIIT Yoga for Stronger Core
https://youtu.be/FxJ3VWscT3I
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Here's the complete playlist to more than 50 videos:
https://www.youtube.com/playlist?list=PLyP8pbBMxcsjSQjf_2V8ZJku_njMfh_Zm
♥ Struggle to get rid of Back Fat / Bra Bulge? Add these exercises into your workout routine for fast results! Filmed in Be Urban Wellness: http://beurbanwellness.com
♥ Snap & Share pictures of your progress. Tag me @JoannaSohOfficial #JSohActive I want you to achieve a healthy & happy weight. =)
♥ LIKE, SHARE this video & SUBSCRIBE http://www.youtube.com/joannasohofficial Support me in reaching 1 million subscribers!!! xx
♥ Joanna is a certified Personal Trainer (ACE), Women’s Fitness Specialist (NASM) and Nutrition Coach (VN).
This workout sequence combines both strength training + cardio, which is the most effective way to burn back fat and lean up at the same time. Do this regularly to achieve results in 4 - 6 weeks time!
Exercises
1) Bent-Over Row
Active Rest: Jumping Jacks
2) Plank Row
Active Rest: Side Step Shuffle
3) Reverse Fly
Active Rest: Sprint Step
4) Superman
Active Rest: Mountain Climber
Sequence: 8 Intervals (45secs each interval)
Total Time: 15 minutes (2 sets)
1 minute rest in between sets
Best Results: Do this workout 2 - 3 times weekly on alternate days. Combine this with total body workouts!
Beginners, if you struggle to keep up, do take it easy during the "active rest" and get back into the workout once you're ready. Keep doing this workout and you'll only get stronger and progress week by week.
To progress:
- Perform 3-4 sets.
- Lift some weights to make the exercises tougher
- Choose the advance version
HER Network is NOT sponsored. It is an online network by Joanna Soh comprised of strong, passionate and like-minded women, driven by the same vision of wanting to support other women across the world to be the best version of themselves from inside and out.
Her Network is an extension of Joanna’s current YouTube channel: https://www.youtube.com/user/joannasohofficial SUBSCRIBE for exciting content every Monday, Wednesday and Friday.
"We aim to offer you meaningful content that will continue to add value in your life. The videos will range from health & fitness, food, lifestyle, beauty, fashion, travel, life guide, parenting, and more."
Stay connected and follow us:
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Joanna Soh:
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https://www.youtube.com/user/joannasohofficial
https://twitter.com/Joanna_Soh
(Subscribe to my website for printable workouts & recipes)
MORE VIDEOS TO GUIDE YOU THROUGH YOUR JOURNEY
10 Food Hacks to Eat Less! (+Lose Weight)
https://youtu.be/_gENF8iiIOg
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How to Stop Overeating: 7 Types of Hunger
https://youtu.be/RLnKz7WbFdU
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5 Must Eat Food for a Flat Tummy
https://youtu.be/SQoFM6EoQQ8
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Changes to Your Body from Age 20 - 70
https://youtu.be/ge9TYh2ZUGg
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My Weekly Food Shopping (Healthy Grocery Guide)
https://youtu.be/6F2qWnBFHRw
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7 Must Have in Your Grocery List
https://youtu.be/Va9qn4kx1ow
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How to STOP Binge Eating for Life
https://youtu.be/g5OxbOUqb4I
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Healthy Ways to Deal with Period Cravings
https://youtu.be/nB7cCrik6hM
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How to Eat Cheat Meals & Still Lose Weight
https://youtu.be/ZpLL8CIPI7k
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How to Lose Weight & Stay Slim WITHOUT Dieting
https://youtu.be/8glBsla0R2A
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Best Guide to Start a Successful Meal Plan & Lose Weight
https://youtu.be/o3X42uXHJ2g
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How to Eat & Exercise Correctly According to Your Body Type
https://youtu.be/IOHVzKOoCW0
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Here's the complete playlist to more than 50 videos:
https://www.youtube.com/playlist?list=PLyP8pbBMxcsjSQjf_2V8ZJku_njMfh
Please READ this box more info. If you are a Pear Shape or an A Shape, you tend to store more weight on your hips, bottom and thighs, with a smaller upper body. What I hear most is that you think you look out of proportion, so in order to balance the body as a whole, we want to slim down the lower body (cardio workouts) and build tone into the upper body (strength workouts).
Equipment: One heavy dumbbell (at least 4-6kgs or more), this is to work on your upper body. No weights needed for the lower body.
Method: Alternate between Upper Body Strength Training and Lower Body Cardio.
Duration: 11 minutes per circuit (Beginner: 2 circuits, Intermediate: 3 circuits, Advance: 4 circuits). Perform this 3 times weekly for 4-6 weeks to see results.
Exercises:
1) One-Arm Shoulder Press Squats (x10)
2) Burpees (x15)
3) One-Arm Row Lunge (x10)
4) Wide Jumping Jacks (x15)
5) 3-1 Push-Ups (x10)
6) In & Outs (x15)
7) Tricep Extensions (x10)
8) Kangaroo Hops (x15)
9) Crunches with Leg Extensions (x15)
10) Plank Jacks (x15)
Examples of pear-shaped celebrities include Kim Kardashian, Kelly Clarkson, Jennifer Lopez, America Ferrera and more. Remember we are all equally beautiful, with different body shapes and sizes. =)
Please LIKE and SHARE this video.
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http://www.facebook.com/joannasohofficial
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https://twitter.com/Joanna_Soh/
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Music Copyright: Days of My Youth by Audio Network
