Do you like to run? Dont forget it mix it up! note: for beginners or yang kurang cergas, instead of run/sprint intervals, anda boleh alternate brisk walking and slow jog. Yang penting ikut kemampuan diri sendiri. #jk1m #jomkurus #jommantap
同時也有2部Youtube影片,追蹤數超過250萬的網紅Joanna Soh Official,也在其Youtube影片中提到,♥ 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://be...
alternate sprint 在 Joanna Soh Official Youtube 的最佳解答
♥ 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
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alternate sprint 在 Joanna Soh Official Youtube 的精選貼文
♥ Beginners, do this Boot Camp workout to Burn Fat, Tone Up & Lose Weight - Cardio, Strength & Core. No Weights, No Jumping.
♥ LIKE & SHARE this video with your friends. Film or snap a picture of you exercising and share it with me on Facebook or Instagram.
♥ READ the description box for more info. Joanna is a certified Personal Trainer, Nutrition Coach & Women's Fitness Specialist.
This is a total body beginner workout which can be done at home or in the park. It's a combination cardio, strength and core, which is the best and most effective way to burn fat, lose weight and build lean muscles. I'll be guiding and motivating you through the workout to make sure that you're executing proper form and getting the results you deserve.
For best results, do this workout 3 - 4 times weekly on alternate days. You can even break the workout up, for instance, 1 set in the morning, and another 1 more set in the evening.
Let me know how you get on and keep me updated with your exercise progress in the comments below. Here are more BEGINNER workouts which you can combine with this video: https://www.youtube.com/playlist?list=PLyP8pbBMxcsgLVKBNr5cjXyazQ_Rc6vTV
Exercises:
5-Minute Cardio / Warm Up
1) Leg Curls
2) Side Shuffle Touchdown
3) Low Square Walk
4) Burpees to Sprint
5) Groiners
4-Minute Lower Body
1) Forward to Back Lunge (Right)
2) Forward to Back Lunge (Left)
3) Squat with Side Kicks
4) Sumo Squat Pulses
3-Minute Core
1) Full Crunch Extension
2) Superman Squeeze
3) Mountain Climber
2-Minute Upper Body
1) Knee Push-ups
2) Plank Up-Down
1-Min Plank
Duration: 15 minutes
Intervals: 40 secs Workout, 20 secs Rest
Sets: Beginner - 1 or 2 sets, Intermediate - 2 or 3 sets
Progression: Increase workout time to 45-50 secs and decrease rest time to 10-15 secs. Lift some weights.
Please LIKE, SHARE & SUBSCRIBE to my channel. Do READ this box more info. Let's stay connected!
http://www.facebook.com/joannasohofficial
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http://www.joannasoh.com
(Subscribe to my website for printable workouts & recipes)
Lots of Love xx
Early Riser by Kevin MacLeod (incompetech.com)
Licensed under Creative Commons: By Attribution 3.0
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