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Supersets Tone legs & strong booty With weights #oalworkout Saturday.
1) Front Squats x15 + Squat jumps x10
2) Single Leg Kneeling Squat L x 10 R x 10 + Single Leg hops Lx10 Rx10
3) Heavy weight Sumo Squats x 10-12 + sumo Squat walk 30 secs
4) Elevated Hamstrings Curl (with chair) x10 + Bulgarian Single Leg Deadlift Lx10 Rx10
5) Overhead squats x10 + Split jump pulses LR x10
Overhead Position:
"He said that it is important to always point the elbows back and shrug the shoulders up, keeping the shoulders internally rotated and the bar “locked in place”
Back Tightness:
"Importance of back tightness – from the moment you grip the bar until you receive the down signal, your spinal erector muscles must be rock solid." (That's why we pull so often?)
First Pull:
"...shins don’t push it forward and to resist this by pulling the barbell backwards into my shin – he told me this would help increase my back tightness as a side effect.."
Second Pull:
"...Be patient with the bar until it reaches the “power point” and then “use my rocket fuel to explode!” He pointed at my high upper thigh a few cm below the crease of my hip and said, “this is the power point”
Back Squat:
"....vertical motion and NOT to have too much movement from front-to-back and that if I have to move my hips out of line to reach depth then that is too low as well. He said my center of balance should stay the same throughout the movement."
Bodybuilding:
"Choose a body part and do an exercise (preferably isolation) for 6 sets of however many repetitions it takes to get some soreness or just go to failure, with whatever weight feels right."
Programming:
"In terms of general programming, Coach Fang emphasised the importance of making every rep perfect in training. He said that the national team training programs are not very rigid and allow for a LOT of auto-regulation in terms of reps and weights at the athlete’s own discretion."
I think they did a pretty damn good summary. Thanks, All Things Gym and Larry.
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
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Are you as sweaty as I am?? Give this video a thumbs up and let me know in the comments below!
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Here's another Indoor Walking Workout for you! This time, the exercises will also target your waistline - to tone up and strengthen the CORE. This workout is low impact and beginner friendly. It's great for everyone to do at home, plus it's lots of fun! Simple exercises, yet extremely effective.
Your heart rate will be increased, you'll be burning lots of calories and fat. While filming this workout, I managed to hit 2.9km and also burned 250Cals in just under 30 mins. You'll be burning an average of 200 - 300 calories depending on your speed of walking, workout intensity, fitness level and also body composition.
INTERVAL: 45 secs Work - 15 secs Rest
EXERCISES:
1) Step Back & Twist
2) High Knee Skip
3) Standing Side Crunch
4) Scissor Jacks
5) Double Side Shuffle & Cross Crunch
6) Wide Low Step & Cross
7) Side to Side Arm Reach
8) Side Tap with Overhead Reach
9) Knee Drivers
10) Double Step Forward & Back
11) Heel Taps
12) Skaters
More Indoor Walking Exercises Here:
3KM Fat Burning Indoor Walk: https://youtu.be/vrfpqgev0ZE
10,000 Indoor Step Challenge: https://youtu.be/R3AUw3-jtEo
Indoor Step & Standing Abs: https://youtu.be/GGuNH9cxhwQ
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
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Fat Burning Walking WAISTLINE Challenge (No Jumping! Beginner Friendly) | Joanna Soh
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.
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Fat Burning Walking WAISTLINE Challenge (No Jumping! Beginner Friendly) | Joanna Soh
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This is a full 20 Minute Beginner Swiss Ball Exercises that will strengthen all the major muscle groups and tone your body without any additional equipment.
• Length: 20 minutes
• Rounds: 2 rounds; 9 exercises; 45 secs workout, 10 secs rest intervals
• Equipment: Swiss Ball, Mat (optional, for cushioning)
• Type of Workout: Strength training (toning) & flexibility
• Muscles Worked: Lower body (quads, calves, hamstrings, inner & outer thighs, glutes), Core (abs, obliques, lower back) and Upper body (chest, shoulders, arms)
• Fitness Level: Beginner & Intermediate
• Impact: Low-impact
• Exercises:
1) Overhead Ball Squat
2) Wall Squats
3) Push-ups
4) Back Extension
5) Leg Curls
6) Leg Raises
7) Jack Knife
8) Plank
9) Hand Off
Swiss Ball comes in 3 standard sizes.
• 55 cm (4'11" to 5'4" tall)
• 65 cm (5'4" to 5'7" tall)
• 75 cm (5'7" to 6'3" tall)
When sitting on your ball, your feet should rest flat on the floor with a 90-degree bend at the knees.
If you are feeling strong, then repeat all the exercises once more. Do this workout 3 times weekly on alternate days. For best result, combine this together with 3 sessions of cardio weekly. All the best!
Please READ this box more info. As we are heading towards Summer, let's bring our fitness level up another intensity. This is a Countdown Challenge, which I would like you to incorporate at the end of each workout session in May. This is a quick burst of energy to increase your heart rate and burn more fat.
Only 3 exercises and the goal is to complete this challenge in the shortest time possible. You have to perform 10 reps of each move, then 9 reps, then 8 reps, all the way down to one rep for the final set. It is very important that you maintain proper form throughout the challenge. DO NOT sacrifice proper form just for the sake of speeding up the challenge!
1) Sumo Squat with Overhead Lift (I used 8kgs - find a weight that isn't too heavy but is intense enough)
2) In and Outs
3) Bicycle Crunches
Remember to record your completion time at the start of this challenge and keep track of it every time you perform this challenge. As you progress through the 4 weeks, the goal is to set your new shortest completion time at the end of May.
Do let me know your completion time in the comments below. All the best! xx
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Lots of Love xx
