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Challenge💪🏋️♀️
夏日團練肌力循環♻️
@stag_beetlesyang @sarahyangsy
和魔鬼教練奇俊、健身潛力股阿濃
帥氣沙拉楊的團練日
一個下午充滿汗水、歡笑、認真、猙獰
做了三個循環和一個競賽，
累的不要不要的訓練
20/10 *3
Thruster
V-up
Snatch /支撐蹲
Muscle up /crunch
Slam dunk
Wall ball pass
Pull up
Clean /Front squat
久違的團練終於成啦～
真的要好好練動作嘍！
#boncourage
#travaillebien
joshbridges 就是一個怪物
做這些動作用這麼短而且不分段
他的心臟到底有多大顆阿？
https://www.facebook.com/unbrokenaddiction/videos/587498598075437/
Josh Bridges Chipper. Lui ci ha messo 6:36. Tu in quanto tempo credi di chiuderlo ?
10 Overhead Squat 155 lb
10 Box Jump
10 Thruster 135 lb
10 Power Clean 205 lb
10 Burpee Muscle Up
10 Power Clean 205 lb
10 Toes 2 Bar
10 Thruster 135 lb
10 Box Jump
10 Overhead Squat 155 lb
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
________________
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/
30-Day Home Workout Plan: https://www.youtube.com/playlist?list=PLyP8pbBMxcshzvTtHfSwHtA2VFXERbFzN
Crazy Workout Challenges: https://youtube.com/watch?v=g83v1m2P4_g&list=PLyP8pbBMxcsgw079OkBK0o-sjKzX4qE0Jm
Fitness & Nutrition Guide & Tips: https://www.youtube.com/playlist?list=PLyP8pbBMxcsjSQjf_2V8ZJku_njMfh_Zm
________________
Let’s sculpt and shape our hips and thighs! All of the moves in this routine are very dynamic and work the inner and outer thighs, plus glute muscles from multiple angles.
No equipment needed, just your bodyweight! We’ll begin with standing movements in the 1st circuit, and we’ll work on the mat for the 2nd circuit. Do this workout 2 - 3 times weekly, and you’ll start to notice a difference in the shape of your hips, thighs and glutes!
No Equipment Inner & Outer Thigh (Get Rid of Hip Dips!) | Joanna Soh
Sequence: 40 secs Work - 20 secs Rest
Estimated Calories Burned: 180 - 230 Cals
CIRCUIT 1 (Standing)
1) Sumo Squat
2) Side Lunge Knee Lift
3) Curtsy Lunge
4) Lateral Squat Walk
5) Criss Cross Squat Jump
CIRCUIT 2 (On Mat)
1) Fire Hydrant
2) Side Raises
3) Inner Thigh Lift
4) Frog Bridge
5) Plank Thruster
________________
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
________________
No Equipment Inner & Outer Thigh (Get Rid of Hip Dips!) | Joanna Soh
