關於 arm workouts with weights ，我們在網路上蒐集到這些相關的討論、資訊與評價

🔥 I DIED doing this! 😆 Want to lose weight and tone up fast? Don’t just be a cardio bunny, don’t just lift weights or think that doing 1000 crunches can give you a flat belly. The MOST effective way is to combine CARDIO, STRENGTH & CORE exercises into your routine! 👊
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Click & do the full workout here: https://youtu.be/D4V70M9iCRY Follow this workout for the next 4 weeks and I assure you, you’ll notice the difference physically and mentally! Are you game on? 😏
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SHARE & TAG 2 friends to join you. Let’s get ready for SUMMER! 🔥 🔥 .
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Interval: 45 secs Workout - 15 secs Rest
Total Workout Time: 25 minutes
Sets: 2 sets each circuit before moving onto the next
Equipment: One pair of dumbbells, 3 - 5kgs each
Estimated Calories Burned: 200 - 300Cals
Frequency: 3-4 times weekly on alternate days

CARDIO
1) Jumping Jacks with Burpees
2) Side Shuffles
3) Straight Punches
4) Switch Lunges

STRENGTH
1) Squat with Shoulder Press
2) Lunge with Bicep Curl
3) Shoulder Tap Push-up
4) Bridge Chest Press

CORE
1) Plank Walk with Side Knee Tucks
2) Alternate Leg Lifts
3) Alternate Knee Tucks
4) Straight Arm Superman
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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/

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

________________

Get Strong! No Weights Strength Training at Home | Joanna Soh

No equipment! Using just your bodyweight we are going to strengthen and tone your lower body, upper body and ab muscles, as well as get your heart rate up. This workout is designed for beginners consisting of fundamental movements to have a strong foundation to build upon. Movements are low impact and a steady pace. If you are not a beginner, you can still do this workout and add volume by using weights or increase the intensity by working at a quicker pace.

Interval: 45 secs Work - 15 secs Rest.
Circuit: Repeat each circuit twice.
Duration: 30 minutes
Estimated Calories Burned: 220 - 300 Calories

Exercises:
LOWER BODY
1) Alternate Heel Lift Wide Squat
2) Curtsy Lunge to Side Leg Raise
3) Reverse Lunge to Cross Crunch

UPPER BODY
1) Up-Down Plank with Arm Raise
2) Wide to Narrow Push-Ups
3) Superman to Back Squeeze

CORE
1) Plank Keep Taps
2) Spiderman to Cross Plank
3) Knee to V Tucks

________________
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
________________
Get Strong! No Weights Strength Training at Home | Joanna Soh

Download my Fitness App here: https://www.fiolife.com/ SUBSCRIBE: http://bit.ly/SUBJoannaSoh | Follow my IG: https://instagram.com/joannasohofficial/
Full Body TONE & SCULPT Gym Routine (Supersets) | Joanna Soh

Lifting weights build muscles and having more muscles make your body burn fat more efficiently. Here's of my favourite total body gym routine. SUPERSETS are a great way to increase the work load, muscle tension and to get more done in less time. Here are 4 supersets targeting all the major muscles in your body. All you need are dumbbells and barbells and you can get this workout done in less than an hour!

SUPERSET 1 (Legs, Thighs, Glutes & Shoulders)
1) Goblet Squat
2) Sumo Squat Single Arm Press

SUPERSET 2 (Back, Shoulders & Traps)
1) Bent Over Barbell Row
2) Barbell Upright Row

SUPERSET 3 (Chest & Triceps)
1) Alternating Dumbbell Presses
2) Narrow Push-ups

SUPERSET 4 (Core)
1) Kettlebell Swing
2) Plank

**Complete 3 - 4 rounds for each superset before moving on to the next. Rest for 60 - 90 secs in between each round.

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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

________________

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
________________
Full Body TONE & SCULPT Gym Routine (Supersets) | Joanna Soh