關於 minimal weight workout ，我們在網路上蒐集到這些相關的討論、資訊與評價

Weight Interval Training (heavy weight + Cardio + minimal rest) that burn fat with great after burn and maintaining lean muscles 💪🏻.

Cos too much bodyweight HIIT/ tabata/ cardio, will cause losing muscle mass too.

Tomorrow is Labor Day, let’s put our labor on loving ourselves by giving our body a good burn 🔥. Join me on my Facebook page #oalworkout LIVE at 4pm!

Ready all your weights, preferably 5-10kg.

This workout video detail:
🔥 10 Tuck Jump Burpees
🔥 combo 4 renegrate Row + 4 push ups + 4 mountain climbers + 4 plank jacks + 2 thrusters (I used 20pounds each DB)
🔥 15 Kettlebell swings (I used 20kg)
🔥 Snatch L-10 R-10 (I used 30pounds)
No rest in one circuit.
Total 3 rounds (rest 1-2 mins between rounds)

#oalworkout #oalfitnessjourney #oalworkoutsquad #weightintervaltraining #hiit #highintensity #weightstraining #girlsthatlift #getfit #fitspo #thesweatlife #workoutvideo #burnfat #getlean

Absolutely pumped! 💪 Home workout done! It’s always a party 🎉 at home when you complete a workout session. Agreed? 😅
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Did upper body workout with some dumbbells and resistance band and ended with a kickboxing workout on Fio 🙌
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I’ve been doing and filming home workouts for many years and I know how effective it can be despite having limited equipment. YES, if you keep it consistent, you can lose weight and lean up at home! 😎
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I love the workouts on Fio because the instructors are super fun and motivating, they are creative with the workouts using only very minimal equipments and the workouts are extremely effective.
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What’s your home workout routine like? Let me know! 😉
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#jsohactive #homeworkout #homeworkouts #workoutathome #sweatyselfie #postworkout #workout #fitness #fitnessgirl #fit #fitgirls #fitgoals #fitspiration #fitspo #fitgirl

New YouTube Video is up!

https://youtu.be/jUDvgh8z1YI

This kind of workout is something I will add into my weekly workout regime. I love weights, because it gives more challenge to my body and it can burn fat even more while building lean muscles! Plus doing this kind of Weight Interval Training, you raise Heart rate at the same time, it will also gives you great after burn.

Do not be afraid to carry heavier to challenge yourself, and push for minimal resting time. For beginners, this workout might be slightly challenging for you, but I have seen beginners doing this. It is still doable, but just take note on all the key points of precautions that we explained in the video before starting the workout.
I know many people don’t like to watch workout videos that has a lot of talking, but, I find explaining the details and key points of each moves are very very important.
DO NOT just simply jump in to any workout video and follow along! You might still sweat a lot, but you won’t be able to maximise the work and effect of every exercises if you don’t do the form correctly. Plus, there is a possibility that you may expose yourself to get unnecessary injury. Please please..... understand each exercises before you start the workout.

The back pack is an add on. It’s optional. I put in 5kg plate to my backpack. And you could see I started with double 5kg dumbbells first, then reduce to only single dumbbell when I couldn’t push on.

1st Circuit (3 rounds):
10 squats with dumbbells
10 shoulder press with dumbbells
10 squat press with dumbbells
10 overhead squats with dumbbells


2nd Circuit (3 rounds):
10 x (Push up + squat thrust )
Push up hold 10 seconds

5 minute EMOM Death by burpees:
1st min 10 burpees
2nd min 11 burpees
3rd min 12 burpees
4th min 13 burpees
5th min 14 burpees

Mobility exercise: Side bent get up

Do share with me your experience after you have tried this workout. Click on the like button, and share it with your friends.
If you find this workout is too intense, do browse on my other videos that are beginners friendly. Do not give up on Exercising!

#Hiit #oalworkout #fullbodyworkout #girlsthatlift #weighttraining #burnfat #buildleanmuscles #workoutforwomen #fitness #dumbbells #muscles #calories #intervaltraining #afterburn #weights #Workout #mobilitytraining

Download My Fitness App & Get 25% Off All FIO Premium Plans: https://www.fiolife.com/go-premium/FIOWITHJO
SUBSCRIBE: http://bit.ly/SUBJoannaSoh | Follow my IG: https://instagram.com/joannasohofficial/

Post Covid: How to Get Back in Shape (4 Weeks Exercise Guide) | Joanna Soh

This video is meant to offer you a guideline on how you can get back into exercising after Covid-19, for those who have had mild to moderate symptoms. While exercise is important for your health and recovery journey, it is also essential to AVOID pushing yourself too far. Doing so could slow down your recovery or cause your symptoms to worsen by increasing the levels of inflammation in the body. So listen to your body, take it slow, and follow these 4 phrases by gradually reintroducing exercise into your routine.

If at all you have any concerns, ALWAYS refer to a health care professional for advice.

I’ve included 4 exercises for each week, a total of 4 weeks. Try to exercise at least 3 - 4 times weekly. All the workouts are home-based with minimal equipment.

Here's the playlist with all the workouts in order: https://youtube.com/playlist?list=PLyP8pbBMxcsgwc3-Bv3de2LOc-gQzmMMS

WEEK 1
15-Minute Gentle Morning Stretch: https://youtu.be/fTuEG7MYqbI
15-Minute Firm & Flat Abs: https://youtu.be/jEED_shbms4
15-Minute Standing Ab Exercises: https://www.youtube.com/watch?v=OPNNA5IEKTk
Low Impact Knee Friendly Beginner Workout: https://youtu.be/DUSEIGMAQco
15 Minute Express Morning Workout to Boost Metabolism: https://youtu.be/hJDCqq7s7XA

WEEK 2
30-Minute Low Impact Bodyweight HIIT: https://www.youtube.com/watch?v=LI9yb8HRkRo
Fat Burning Walking Waistline Challenge: https://youtu.be/mLzCVfSsK9Q
Get Strong! No Weights Strength Training at Home: https://youtu.be/LhhWNixj5zE
30-Minute Toning Chair Workout: https://youtu.be/VmrjukolSAo

WEEK 3
35-Minute Total Body Strength Training with Dumbbells: https://youtu.be/9GASeOEr0Hk
3KM Fat Burning Indoor Walk (Burn up to 400 Calories!!*): https://youtu.be/vrfpqgev0ZE
40-Minute Total Body Strength Training (Low Impact): https://youtu.be/mwUcAe6ABI8
Low Impact CORE Functional Training (No Weights, No Jumping!): https://youtu.be/s4swVrc3fYA

WEEK 4
Intense Cardio & Core Kickboxing: https://youtu.be/035mDnFLvJ0
500 Plank & Crunch Challenge: https://youtu.be/r5QtfrmH4-Q
No Equipment Strength & Explosive Cardio (Burn & Build): https://youtu.be/7e37GVeWVss
30-Minute Strength & Sculpt Fat Burning Circuit (Burn 300Cals!) https://youtu.be/TfvZpZ8a5Zg

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Record a video or take a picture of you doing the workout, tag me @JoannaSohOfficial #JSohActive #postcovidexercise #covid19

I'm a certified Personal Trainer (ACE), Women’s Fitness Specialist (NASM) and Nutrition Coach, with over 10 years of experience.

Stay connected and follow me:
Joanna Soh:
http://joannasoh.com/
https://www.instagram.com/joannasohofficial/
https://www.facebook.com/joannasohofficial/
https://www.youtube.com/user/joannasohofficial
https://twitter.com/Joanna_Soh
(Subscribe to my website for printable workouts & recipes)

My Fitness App
https://www.instagram.com/fio.app
https://www.facebook.com/fioapp
________________
Post Covid: How to Get Back in Shape (4 Weeks Exercise Guide) | Joanna Soh

Download my Fitness App here: https://www.fiolife.com/ SUBSCRIBE: http://bit.ly/SUBJoannaSoh | Follow my IG: https://instagram.com/joannasohofficial/

Weight Loss Tips: https://www.youtube.com/playlist?list=PLyP8pbBMxcsjSQjf_2V8ZJku_njMfh_Zm

Weight Loss Meal Plan & Recipes: https://www.youtube.com/playlist?list=PLyP8pbBMxcsiVZKn2idlOzVppEmkQuXBp

Abs & Core Workout: https://www.youtube.com/playlist?list=PLyP8pbBMxcsi0MwwHzR5tWUjphLt7vt5q

Crazy Workout Challenges: https://youtube.com/watch?v=g83v1m2P4_g&list=PLyP8pbBMxcsgw079OkBK0o-sjKzX4qE0Jm

35-Minute Total Body Strength Training with Dumbbells | Joanna Soh

In order to get stronger, lean up and lose weight, you have to lift weights! Strength training will NOT make you bulky, but rather it will help to increase your metabolism, making your body burn fat more efficiently and to give you that toned and sculpted look. I perform strength training at least 3 - 4 times weekly and you should too.

This workout is a total body strength training using a pair of medium weight dumbbells, between 4 - 5kgs each. If you can lift heavier, then do choose a heavier pair of dumbbells to challenge your muscles. The technique used in this workout is called SUPERSET, that means we will be doing 2 exercises back to back with minimal rest in between. We'll be targeting your legs, butt, arms, chest, back and also abs! This workout is mainly low impact, with a short cardio blaster at the end of each circuit to drive your heart rate up. Only 35 minutes, but you'll be getting a solid full body workout!

Circuit: 6 rounds, repeat each round twice.
Sequence: 40 secs Work - 20 secs Rest
Duration: 35 minutes

SUPERSET 1
1) Goblet Squat
2) Curtsy Lunge
Cardio: Squat Jump

SUPERSET 2
1) Hammer Curl to Shoulder Press
2) L Raises
Cardio: Punches

SUPERSET 3
1) Glute Bridge
2) Kneeling Hip Thruster
Cardio: In-Out Squat

SUPERSET 4
1) Push-ups with Shoulder Tap
2) Bridge Pullover
Cardio: Lateral Shoot Through

SUPERSET 5
1) Renegade Row
2) Superman Squeeze
Cardio: Skaters

SUPERSET 6
1) Full Crunches
2) Plank Arm Raise
Cardio: Mountain Climbers

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Record a video or take a picture of you doing the workout, tag me @JoannaSohOfficial #JSohActive

I'm a certified Personal Trainer (ACE), Women’s Fitness Specialist (NASM) and Nutrition Coach, with over 10 years of experience.

Stay connected and follow me:
Joanna Soh:
http://joannasoh.com/
https://www.instagram.com/joannasohofficial/
https://www.facebook.com/joannasohofficial/
https://www.youtube.com/user/joannasohofficial
https://twitter.com/Joanna_Soh
(Subscribe to my website for printable workouts & recipes)

My Fitness App
https://www.instagram.com/fio.app
https://www.facebook.com/fioapp
________________
35-Minute Total Body Strength Training with Dumbbells | Joanna Soh

Download my Fitness App here: https://www.fiolife.com/ SUBSCRIBE: http://bit.ly/SUBJoannaSoh | Follow my IG: https://instagram.com/joannasohofficial/

Here's the WORKOUT CALENDAR which you can download and print: http://joannasoh.com/fitness/detail/188

Here's the playlist with all the workouts:
https://www.youtube.com/playlist?list=PLyP8pbBMxcshzvTtHfSwHtA2VFXERbFzN

Do remember to take pictures or videos, share it on your IG or FB and tag me @joannasohofficial #jsoh30dayfitchallenge

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Here's a 30-Day Workout Plan to lose weight and sculpt your body!
This program has a combination of HIIT workouts and STRENGTH training to boost your metabolism, burn calories, lose weight and sculpt lean muscle mass effectively. All you need is ONLY 30 minutes a day to get the workouts done! And the best part is, you can do it at home in a small space with minimal equipment.

All my workouts are done in REAL TIME (no voice over instructions!). I’ll be guiding you through the entire class making sure that you are doing the exercises correctly and to keep you motivated, plus we’ll be having lots of fun. If at all you feel that the exercises are too tough, then feel free to choose the easier version, and slowly progress through the weeks.

SHARE this workout plan with your friends and get them to join you too! Be ready for the after burn and amazing results! All the best.

xx
Joanna

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Weight Loss Tips: https://www.youtube.com/playlist?list=PLyP8pbBMxcsjSQjf_2V8ZJku_njMfh_Zm

Weight Loss Meal Plan & Recipes: https://www.youtube.com/playlist?list=PLyP8pbBMxcsiVZKn2idlOzVppEmkQuXBp

Abs & Core Workout: https://www.youtube.com/playlist?list=PLyP8pbBMxcsi0MwwHzR5tWUjphLt7vt5q

Crazy Workout Challenges: https://youtube.com/watch?v=g83v1m2P4_g&list=PLyP8pbBMxcsgw079OkBK0o-sjKzX4qE0Jm
________________

I'm a certified Personal Trainer (ACE), Women’s Fitness Specialist (NASM) and Nutrition Coach, with over 10 years of experience.

Stay connected and follow me:
Joanna Soh:
http://joannasoh.com/
https://www.instagram.com/joannasohofficial/
https://www.facebook.com/joannasohofficial/
https://www.youtube.com/user/joannasohofficial
https://twitter.com/Joanna_Soh
(Subscribe to my website for printable workouts & recipes)

My Fitness App
https://www.instagram.com/fio.app
https://www.facebook.com/fioapp
________________
30-Day Home Workout Plan: Fitter, Stronger, Leaner | Joanna Soh