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I'm honored to share that starting today, i'm going to be doing a Facebook Virtual Wellness Series together with AXA Affin Insurance Malaysia. It's going to be a 9 week long series and today is the first day with a fun workout that you can do anytime with nothing but a chair and 2 water bottles / weights if you the,
Plus i'll be giving away 2 Liverpool FC Jerseys for the footie fans out there :)
Join me and i'll see ya later at 4.30pm!
It’s been awhile since we focus training on our back. Although all those weight interval training, compounds movement that we had done, all worked on our back too directly or indirectly.
But this Saturday, let’s us really focus on activating our back muscles, build not just a sexy back with lines and cuts like our desirable abs line. The importance of strong back is definitely not less than a strong abs.
Strong back gives you a good body posture, reduce your neck & back ache after long day of sitting in office, strong back = strong CORE!
Those that have weights, please ready your weights, we can use from double 1.5/2kg dumbbells (or water bottles), to 10kg dumbbells. So ready all weights that you have. Plus! If you have resistance band, we will be using it. And ready a bench or a chair! Lastly, yoga mat! We will end the workout with HIIT finisher.
Share it with your friends and family! Come join me! Don’t miss this one!
Those that have been following my #oalworkout on Saturdays LIVE, we have learned a lot of basic exercises, HIIT, tabata, bodyweight strengthening and toning, isometric, explosive..... etc.
Coming Saturday 4pm I would like to add in weights to those basic exercises for LEGS and GLUTES, to give our Lower Body muscles some challenge - Strength & Resistance Training.
Don’t worry, don’t need to buy dumbbells if you don’t have, just ready two same size mineral water. Not the small ones because for lower body those small bottles are too too light. You can try ready 2 bottles of 1.5L mineral water like this in the picture.
And ready a dining chair 🪑 and a sofa bench. If you have resistance band, you can ready them too.
Why we need to build lower body muscles? Because it’s the biggest muscles group in our body. And if I say if you tone and build more muscles on your lower body, it will help you get your abs too, will you believe it? YES, it will help. Because your whole body muscle mass will be increased, metabolism increase. Which will help you in your abs line building Mission!
But but but!!!! The biggest benefit to build lower body, is not just because you will look better.
The increased energy that comes with a regular lower body workout, can make everyday activities more nimble and symmetrical, avoiding injuries!!!!!!!!
When they build their muscles, they are also going to increase their metabolism and burn more calories at rest. Meaning, you are burning calories even when you are sleeping! Sounds good?
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Post Covid: How to Get Back in Shape (4 Weeks Exercise Guide) | Joanna Soh
This video is meant to offer you a guideline on how you can get back into exercising after Covid-19, for those who have had mild to moderate symptoms. While exercise is important for your health and recovery journey, it is also essential to AVOID pushing yourself too far. Doing so could slow down your recovery or cause your symptoms to worsen by increasing the levels of inflammation in the body. So listen to your body, take it slow, and follow these 4 phrases by gradually reintroducing exercise into your routine.
If at all you have any concerns, ALWAYS refer to a health care professional for advice.
I’ve included 4 exercises for each week, a total of 4 weeks. Try to exercise at least 3 - 4 times weekly. All the workouts are home-based with minimal equipment.
Here's the playlist with all the workouts in order: https://youtube.com/playlist?list=PLyP8pbBMxcsgwc3-Bv3de2LOc-gQzmMMS
WEEK 1
15-Minute Gentle Morning Stretch: https://youtu.be/fTuEG7MYqbI
15-Minute Firm & Flat Abs: https://youtu.be/jEED_shbms4
15-Minute Standing Ab Exercises: https://www.youtube.com/watch?v=OPNNA5IEKTk
Low Impact Knee Friendly Beginner Workout: https://youtu.be/DUSEIGMAQco
15 Minute Express Morning Workout to Boost Metabolism: https://youtu.be/hJDCqq7s7XA
WEEK 2
30-Minute Low Impact Bodyweight HIIT: https://www.youtube.com/watch?v=LI9yb8HRkRo
Fat Burning Walking Waistline Challenge: https://youtu.be/mLzCVfSsK9Q
Get Strong! No Weights Strength Training at Home: https://youtu.be/LhhWNixj5zE
30-Minute Toning Chair Workout: https://youtu.be/VmrjukolSAo
WEEK 3
35-Minute Total Body Strength Training with Dumbbells: https://youtu.be/9GASeOEr0Hk
3KM Fat Burning Indoor Walk (Burn up to 400 Calories!!*): https://youtu.be/vrfpqgev0ZE
40-Minute Total Body Strength Training (Low Impact): https://youtu.be/mwUcAe6ABI8
Low Impact CORE Functional Training (No Weights, No Jumping!): https://youtu.be/s4swVrc3fYA
WEEK 4
Intense Cardio & Core Kickboxing: https://youtu.be/035mDnFLvJ0
500 Plank & Crunch Challenge: https://youtu.be/r5QtfrmH4-Q
No Equipment Strength & Explosive Cardio (Burn & Build): https://youtu.be/7e37GVeWVss
30-Minute Strength & Sculpt Fat Burning Circuit (Burn 300Cals!) https://youtu.be/TfvZpZ8a5Zg
________________
Record a video or take a picture of you doing the workout, tag me @JoannaSohOfficial #JSohActive #postcovidexercise #covid19
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
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________________
Post Covid: How to Get Back in Shape (4 Weeks Exercise Guide) | Joanna Soh
Download my Fitness App here: https://www.fiolife.com/ SUBSCRIBE: http://bit.ly/SUBJoannaSoh | Follow my IG: https://instagram.com/joannasohofficial/
Got a chair at home? Let’s do this workout! This workout firms and burns much more that you’d think. It’s a total-body strength workout to TONE & LEAN UP the entire body!
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
30-Minute Toning Chair Workout (No Jumping, No Weights)
Interval: 40secs Workout - 20secs Rest
Sequence: Repeat x2
Duration: 30 minutes
Estimated Calories Burned: 180 - 250Cals
Circuit 1:
1) Narrow to Wide Squat
2) Tip Toe Squat
3) Single Leg Lunge
4) Side Lunge
5) Kickback
6) Knee to Side Raise
Circuit 2:
1) Elevated Push-up
2) Tricep Dip
3) Alternating Knee Tuck
4) Cross Crunch
5) Mountain Climber
6) Hip 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
________________
30-Minute Toning Chair Workout (No Jumping, No Weights)
*Closed Caption is available in this video*
Additional exercises you can do to train the Lower Chest is
1. Incline Push-Ups (hands on the chair feet on the floor)
2. Back-Arched Push-Ups (but not good for the lower back)
3. Bodyweight Dip in between 2 chairs (be careful with this exercise though as the chair will slip)
Physique Disclaimer: I did not achieve this physique by doing these exercises alone, although I haven't been lifting weights in the gym for more than 75 days due to c-19 lockdown.
This video is just a demo, specially made for those who can't go to the gym or do not have any gym equipment at home. Are these exercises still useful? Absolutely yes! Speaking about Muscle Hypertrophy, IMO bodyweight it is still not as great when you can overload your muscles with weights like heavy Dumbbells and Barbells. Well, bodyweights at home might not be the best for growth but hey, done is better than none. Get it done! If you are interested to be my student, check out: https://ironmastery.com
▷Connect with Me
Instagram: https://www.instagram.com/jordanyeohfitness
Facebook: http://facebook.com/jordanyeohfitness
Personal Training Web App: https://ironmastery.com
Ref 1: https://www.ncbi.nlm.nih.gov/pubmed/16095407
Ref 2: https://journals.lww.com/nsca-jscr/Abstract/1995/11000/Effects_of_Variations_of_the_Bench_Press_Exercise.3.aspx
Ref 3: https://www.ncbi.nlm.nih.gov/pubmed/29466268
Disclaimer: Before beginning this or any exercise program, please consult a physician for appropriate exercise prescription and safety precautions. The exercise instruction and advice presented are in no way intended as a substitute for medical consultation. As with any exercise program, if at any point during your workout you begin to feel faint, dizzy, or have physical discomfort, you should stop immediately and consult a physician.
#TrainWithJordan #JYtraining #IronMastery
