Be sure to download the "PUMP UP" app on your mobile phone and follow me @joannasoh http://bit.ly/joinpumpup This is currently one of the best fitness apps where you can share your fitness pictures, log your workout, follow their exercise programme and continue to stay inspired!
So you're ready to start an exercise programme and lose weight! But where do you start? How? What exercises should you do? Watch this video through as I’ll be sharing the foundation for beginners to build and start a simple yet effective workout programme.
It might sound daunting, but once you know the basic and build from there, it isn’t difficult, in fact it’s a lot of fun! I've kept this video really simple and broken it down into 5 steps. So grab a paper and pen, and write down these key points.
1) Assess Your Situation
2) What Exercises Should You Do?
3) How Many Reps, Sets, Weights / Rest Time?
4) Keep Track of Your Workout
5) REPEAT
If you have answer questions in regards to building a workout plan, do leave a comment and I'll strive to answer all of them.
Here are the playlists I mentioned in the video:
1) Lower Body Strength - Legs, Thighs, Bums
https://www.youtube.com/playlist?list=PLyP8pbBMxcshCsG0ajhFggKJvFgb8E4Id
2) Upper Body Strength - Arms, Chest, Back, Shoulders
https://www.youtube.com/playlist?list=PLyP8pbBMxcsiKBLqVZuR3htI8Co65urVJ
3) Core / Abs
https://www.youtube.com/playlist?list=PLyP8pbBMxcsi0MwwHzR5tWUjphLt7vt5q
4) Cardio + Strength Fat Burning (Short & Intense)
https://www.youtube.com/playlist?list=PLyP8pbBMxcsgeSNdFmsg9y1VZOhQwfV0r
5) 7 Steps to Permanent Weight Loss video
https://youtu.be/VWnDZdRIWd8?list=PLyP8pbBMxcsjSQjf_2V8ZJku_njMfh_Zm
More Useful Playlists:
1) Healthy Recipes for Weight Loss
https://www.youtube.com/playlist?list=PLyP8pbBMxcshOHu4RTkZser4rdnR0bdXp
2) Full Workout and Meal Plans
https://www.youtube.com/playlist?list=PLyP8pbBMxcsjTjQ3Z2H_7HSzYfwXoW7zE
Please LIKE, SHARE & SUBSCRIBE to my channel. Do READ this box more info. Let's stay connected!
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(Subscribe to my website for printable workouts & recipes)
Lots of Love xx
Music Copyright: New Leaf by Alex Arcoleo (www.audionetwork.com)
how to start strength training as a woman 在 Joanna Soh Official Youtube 的最讚貼文
Please READ this box more info. Burn 200Cals in 20Mins! Your body is your best tool to burn fat and lean up.
No equipment needed, only your strength and motivation. Each set is only 4 minutes with a total of 8 interval rounds: 20 seconds exercise, 10 seconds rest. At the end of the 1st set, rest for 1 minute and continue on the 2nd set. Complete 4 sets in total for a quick and intense total body fat burning workout in under 20 minutes. (I did 2 sets in the video, so repeat this video again).
My heart rate monitor recorded that I burned 87 Calories in 10 minutes with my height at 159cm and weight at 48.5kgs. Estimated calories burned in 20 minutes will be between 165Cals - 215Cals. If you weigh more than me and work at a high intensity level, you will burn more, and vice versa. This is a lot of calories in a short amount of time.
To get the most out of this workout, try to give your 100% as it's only 20 seconds duration per exercise.
Always start with a 5-10 mins warm-up to get your muscles ready. At the end of the workout, your should be sweaty with messy hair =p
Let's workout together! xx
Set 1 & 3
1) Jumping Jacks
2) Mud Jumps
3) Kangaroo Jumps
4) Side to Side Shuffles
Set 2 & 4
1) Side Crunches to Burpees
2) Mountain Climber
3) Plank Jacks
4) Dip Kicks
Please LIKE and SHARE this video.
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Stay connected with me via:
http://www.facebook.com/joannasohofficial
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https://twitter.com/Joanna_Soh/
Subscribe to my website for daily inspiration, printable workouts & recipes:
http://www.joannasoh.com
Lots of Love xx
how to start strength training as a woman 在 Joanna Soh Official Youtube 的精選貼文
Please READ this box for more info. Best exercises to GAIN WEIGHT for skinny women. This workout plan is based on full body Compound Exercises. Compound exercises are those that involve more than one joint and muscle group. They are more efficient and effective for muscle growth.
Method:
10 exercises, 4 sets per exercises, 45 -- 60 seconds of rest in between sets.
Set 1 - Choose weight that will be manageable for 12 reps.
Set 2 - Increase the weight slightly to which you can only accomplish 10 reps.
Set 3 - Increase the weight even more to which you can only accomplish 8 reps.
Set 4 - For the final set, lift even heavier weight to reach failure at 6 reps.
Workout Schedule: Only 3 - 4 times weekly on alternate days.
*It is important to know that it is NOT in the gym you achieve growth, it is when you rest and recover. Hence, a full workout day should be followed by a rest day to assure full recovery and growth.
Workout Duration: No more than 60 minutes per session.
Progression: Perform these exercises for 4 - 6 weeks. As you progress, lift even heavier weights and increase to 5 or 6 sets per exercise.
Stick with it, stay focused and I trust you will start to see changes in your body. EAT A LOT, REST, WORKOUT and you will GROW. All the best! xx
Please LIKE and SHARE this video.
SUBSCRIBE to my channel for new fitness, nutritional & motivational videos: http://www.youtube.com/user/joannasohofficial
Stay connected with me via:
http://www.facebook.com/joannasohofficial
http://instagram.com/joannasohofficial
https://twitter.com/Joanna_Soh/
Subscribe to my website for daily inspiration, printable workouts & recipes:
http://www.joannasoh.com
Lots of Love xx
Music Copyright:
Background music credits to http://www.freesfx.co.uk
Flame by Don Taylors