ยกแล้วแต่เช้าเลย โปรแกรมคิดเอง
Deadlift 55 kg 10 x 4
Rest 3 mins
3 rounds
Back squat 40kg x 10
Single leg stability ball bridge x10
Rest 3 mins
4 rounds
Bulgarian 10/10 body weight
Lat pull down with band 10
Reverse fly 10
Rest 3 mins
Crunch with stability ball 15x2
Side plank with rotation หน่อย เดี๋ยวไม่ทั่วถึง 15x2
แถม step up 10/10 1set กลัวไม่ครบทุกมุม
เสร็จแล้ว เล่น Wod ต่อ
4 rounds
5 Sumo deadlift high pull
5 hang power clean
7 iron butterfly
5 push press
5 reverse lunge
ปล. ถ้าเล่นเองไม่มีใครดู ไม่ต้องยกหนักมากก็ได้
同時也有5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,Download My Fitness App & Get 25% Off All FIO Premium Plans: https://www.fiolife.com/go-premium/FIOWITHJO SUBSCRIBE: http://bit.ly/SUBJoannaSoh | Fol...
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- 關於side plank rotation with weight 在 No Need to Make Sense Facebook 的最讚貼文
- 關於side plank rotation with weight 在 Goodhealth สุขภาพดีอย่างมีกึ๋น Facebook 的最讚貼文
- 關於side plank rotation with weight 在 Joanna Soh Official Youtube 的最佳解答
- 關於side plank rotation with weight 在 Joanna Soh Official Youtube 的精選貼文
- 關於side plank rotation with weight 在 Joanna Soh Official Youtube 的最讚貼文
side plank rotation with weight 在 Goodhealth สุขภาพดีอย่างมีกึ๋น Facebook 的最讚貼文
วันนี้พาออกกำลัง หลังส่วนบน ต้นแขน ท้อง
โดยใช้ body weight ล้วนๆ
ใครนนเยอะ..โชคดีหน่อยนะ
กินไว้แสนห้า ได้ยกห้าแสนเลย...คุ้มมาก
ท่า1 push up with rotation side plank
10 reps each
ท่า 2 push up ก้นโด่ง คือจำชื่อท่าไม่ได้
15 reps
ทำติดกัน พัก10วิ ระหว่างท่า พัก15วิ ระหว่างset
หัวใจเต้นแรงขึ้นมั้ย
ลองทำดูคะ สนุกดี
ใครชอบท้าทายตัวเอง น่าจะชอบนะ
ทำครบ แขนต้องสั่นดิ้กๆ 555
สนุกเนอะๆ
หมอเมย์
17/11/58
side plank rotation with weight 在 Joanna Soh Official Youtube 的最佳解答
Download My Fitness App & Get 25% Off All FIO Premium Plans: https://www.fiolife.com/go-premium/FIOWITHJO
SUBSCRIBE: http://bit.ly/SUBJoannaSoh | Follow my IG: https://instagram.com/joannasohofficial/
Post Covid Exercise Guide: https://youtube.com/playlist?list=PLyP8pbBMxcsgwc3-Bv3de2LOc-gQzmMMS
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
________________
15-Minute Gentle Morning Stretch to Power Your Day & Boost Immunity | Joanna Soh
This is a gentle stretch class focusing on healing, nurturing and boosting your immune system. By stretching and moving, we release the stagnant energy within our cells, encourage relaxation, reduce stress and start our day energised.
Sequence: 45 seconds dynamic stretch with 15 secs transition
Duration: 15 minutes
Exercises:
1) Cat-Cow
2) Inchworm to Upwards Dog
3) Groiners
4) Side Stretch with Rotation
5) Twisted Chair Pose
6) Side Stretch Crunch
7) Plank Cross Reach
8) Plank to High Lunge
9) Sumo Squat with Side Twist
10) Three-Legged Dog Cross Crunch
11) Glute Bridge March
12) Alternating Leg Raises
________________
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
________________
15-Minute Gentle Morning Stretch to Power Your Day & Boost Immunity | Joanna Soh
side plank rotation with weight 在 Joanna Soh Official Youtube 的精選貼文
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
________________
ARMS & ABS (Build & Burn)
This workout challenges both the arms and ab muscles in one quick and effective routine. All you need is a set of light-weight dumbbells, or even just a pair of water bottles. We’re going to end the workout with a core focused cardio blast. It's not going to be easy, but I know you can do it!
Duration: 25 minutes
Sequence: x3 Circuits (45 secs Work - 15 secs Rest)
Estimated Calories Burned: 200 Cals
Equipment: 1-2kgs dumbbells or small water bottles
ROUND 1 (bodyweight)
1) Push-Up Fold
2) Dolphin Push-up
3) Pike Presses to Plank
4) Table Top Knee Tap
ROUND 2 (with light weights)
1) W-Extension
2) Round the World
3) L-Rotation to Shoulder Press
4) Weighted Punches
ROUND 3 (explosive)
1) In & Out Tucks
2) Plank Jacks + Mountain Climbers
3) Side Knee Tucks
4) Double Knees
________________
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
________________
Arms & Abs: Build & Burn Toning Circuit | Joanna Soh
side plank rotation with weight 在 Joanna Soh Official Youtube 的最讚貼文
Download my Fitness App here: https://www.fiolife.com/ SUBSCRIBE: http://bit.ly/SUBJoannaSoh | Follow my IG: https://instagram.com/joannasohofficial/
Toned Arms - No Push-ups! | Joanna Soh
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
________________
Sculpt your arms and shoulders with this workout. It is low impact, suitable for beginners. The good news is, we won't be doing any pushups!! You’ll need a pair of light-weight dumbbells, between 2 - 4kgs each. If you do not have one, be creative, make your own weights by filling up large bottles with stones or water!
Interval: 45 secs work - 15 secs rest
Sequence: Repeat each circuit twice
Duration: 20 minutes
Circuit 1
1) L Squeeze - Shoulder Press
2) Dumbbell Row - Reverse Fly
3) Tricep Kickback - Bicep Curl
4) Weighted Punches
Circuit 2
1) Inchworm Pike Press
2) Superman Plank
3) Dolphin Plank
4) Side Plank Arm Rotation
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
________________
Toned Arms - No Push-ups! | Joanna Soh