關於 20 minute step workout ，我們在網路上蒐集到這些相關的討論、資訊與評價

Been getting back into my daily workout routine lately.

Felt like my body’s getting burned out this recent half year, with all the work and stress (and age too🙈); decided to pick myself up with my daily 20 minutes rope-jumping. It was one step at a time, didn’t do much on the first few days, but one week in and i am starting to feel this big difference.

Now my irritated eyes are healing, my body less bloated, i feel more energized and lighter, and my mind is also sharper.

20 minutes per day doesn’t sound like much, but actually that is all you need to stay sane and healthy in a hectic schedule. Even if that means I have to get up at 7:30/8am each morning to fit this in, trust me, it is worth every early minute.

That’s why all those greatly successful ppl must include exercise into their daily routines, i fully understand now.

#goodaily #exercise #startuplife #businesslife #hecticlife #multitaskinglife

Checkout our girl from England. I am so proud of her for taking a step further and strive to achive her goal despite her illness. IF MY GIRL GEORGIA CAN DO IT ! SO CAN YOU ! Go girl ! Keep inspiring others !

#Repost @giigiixox (@get_repost)
・・・
Day 20 of my fitness diary. Today I went for a walk, weights, tension hold, a minuite plank and just did a 30 minute low impact cardio workout. So far I'm feeling great knackered but still positive. And as promised i would like to keep @germaineyeap updated in my progress as she has kept me motivated and inspired. ☺
#day20 #workout #selfie #bodyselfie #selfconfidence #workingonit #fitnessdiary #fitnessmotivation #fitnessjourney #healthy❤️ #health #nowtimetorest #weights #walk #cardioworkout #cardio #lightworkout #fibromyalgiawarrior #fibrojourney #fibromyalgia #fibro #fibroworrior #nomakeup #nofilter #justme #nowtimetorest #betteringmyself #nottobad

前幾天寫的文章：鐵人三項是個充滿挫折的運動（http://www.don1don.com/archives/91650） 。

本來只是隨便寫寫的心得文，竟意外的大受好評，一天時間就60多次分享，本來已經打算封筆不再寫文章了，既然有人看，又燃起了我一點文青魂XD

今天吃飯時看到這文章，頗能忽應我寫的那篇，分享給大家！

先談個問題：有沒有所謂的失敗的訓練？

我態度跟本文作者一樣，沒有的！

我喜歡文中的幾段話，包括

First off, I don’t believe there is any such thing as a failed workout. Your session may not go as you expected, but there is always something to be learned from these situations if you are willing to listen.

先姑且不論你到底在練啥課表，所有的訓練都是累積，不管好與壞！好的讓你成長，不好的讓你反思問題核心在那？

反而一直練得很好，你才要覺得奇怪！當所有的課表都能輕鬆解決，那你也要懷疑，這課表不管在質與量上都有問題了；但另一方面，所有的課表都吃不下，你也要懷疑一下這那門子課表了。

The second step is to adjust your mindset. We live in a world of technology and it is easy to get tied to a certain number of miles, pace, heart rate, etc. Sometimes the best thing to do is to unplug and just move.

不要太被數字侷限住了，數字不好看，不見得沒練到。尤其我發現過許多人反而太過在意於Easy workouts的數字，怎麼這麼慢啊？跑不快啊怎麼辦？會不會比賽時也這麼慘啊！！

這句話說得很好！
Remember, training is the investment. No one cares if you ran a 20-minute 5K in training. What matters is the work you do and how you take that to race day.

誰管你平時練得多好多慢啊？一切比賽見真章！ 不要因為訓練時表現差，就全盤否定了自己！ 況且，誰在比你的easy workouts的速度？

最後結尾完全說中我的心聲
I always tell my athletes that a ‘bad’ workout means good data.

練得不好，你不只得到檢討自己的機會，也讓教練看到了資料，這些資料都是幫助你往上走的重要資訊。!

#CoachJ
#J帥專欄

Try this 30 Minute CARDIO based HIIT Workout! ?

40 Work | 20 Rest

Workout includes:
1️⃣ 4x Star Jumps + 4x Mountain Climbers
2️⃣ Skaters
3️⃣ Lunge + High Knee (Right)
4️⃣ Lunge + High Knee (Left)
5️⃣ 2x Up Down Plank + Plank Pikes
6️⃣ 10x Bicycle Crunches + 10x Flutter Kicks
7️⃣ Side Step + Jump Squats
8️⃣ 2x Push Ups + 2x Frog Jumps
9️⃣ 8x High Knees + 2x Burpees
? Plank + Side Step
1️⃣1️⃣ Inch Worm + Chest to Knee
1️⃣2️⃣ Glute Bridges
1️⃣3️⃣ Tricep Dips + Toe Touches
1️⃣4️⃣ Side Plank
1️⃣5️⃣ Sit Throughs

1 Minute Rest

?2x Repeat

#HIIT #Cardio #FullBody

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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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EXERCISES
1) March on the Spot
2) Step Jacks
3) Leg Curls
4) Reach & Twist
5) Squats
6) Lunge Step Back
7) Standing Crunches
8) Cross Punches
9) Low Impact Burpees

Interval: 40secs Workout 20sec Rest - 9 Intervals
Sequence: Repeat 2 sets.
Total Workout Time: 20 mins

To progress:
- Repeat a total of 3 - 4 rounds.
- Increase the workout time to 50 secs and reduce the rest time to 10 secs.
- You can choose to lift a pair of light dumbbells.

________________

MORE WORKOUT VIDEOS TO GUIDE YOU THROUGH YOUR JOURNEY
-
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
-

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.facebook.com/joannasohofficial/
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
-
How to Stop Overeating: 7 Types of Hunger
https://youtu.be/RLnKz7WbFdU
-
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
-
How to Eat & Exercise Correctly According to Your Body Type
https://youtu.be/IOHVzKOoCW0
-
Here's the complete playlist to more than 50 videos:
https://www.youtube.com/playlist?list=PLyP8pbBMxcsjSQjf_2V8ZJku_njMfh