25-Minute Total Body Strength Training for Women (Burn Fat, Lean Up!)

25-Minute Total Body Strength Training for Women (Burn Fat, Lean Up!)

♥ NASM online Personal Training course 14-day FREE trial. Start your Fitness career here: http://www.myusatrainer.com/joanna
♥ Joanna is a certified Women's Fitness Specialist with NASM and also a certified Personal Trainer & Nutrition Coach.
♥ Do this workout if you want to be strong, burn calories, look toned & lean, lose weight or to maintain a healthy weight!

Duration: 25 Mins (or 30 mins including warm-up & cool down).
Estimated Calories Burned: 230 – 270Cals.
Structure: 4 Supersets. 2 exercises per superset. Total of 8 exercises. Perform the 2 exercises back-to-back without any rest for a total of 3 sets.
Reps: 12 – 15 reps per exercise.
Rest Time: No more than 1 minute in between supersets.
Frequency: 2 – 3 times weekly on alternate days for best result.

Equipment: 2 pairs of dumbbells
1) 1 pair of lighter weight at 2 – 4kgs each
2) 1 pair of heavier weight at 5 – 7kgs each

Exercises:
Superset 1 (Legs, Thighs & Bums)
1) Dumbbell Squat
2) Reverse Lunge

Superset 2 (Back & Chest)
1) Dumbbell Row
2) Chest Press

Superset 3 (Arms & Shoulders)
1) Bicep Curl to Shoulder Press
2) Tricep Kickback

Superset 4 (Core)
1) Dumbbell Swing
2) Russian Twist

Progress: Increase the weights, increase to 4 – 5 sets per exercise, reduce rest time between supersets. All the best! xx

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Lots of Love xx

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Comments

Neha Nneha says:

How much weight we can loose with this workout within month

Marady Phoeun says:

If I do this strength training today, should I also include other HIIT workout? Or should I do this alone and do other workouts for the different days?

Push Vish says:

Hi.. I need a bit of advice.. I just started my workout 3 days ago.. N, i lost 2.2kgs alredy.. Is it normal? Im doing cardio only.. Can, i start doing strength training now? Will it help me to burn fat faster? N, should i do my usual cardio first then follows by strength?

Chels Rench says:

This was so good! Perfect difficulty and time as well. Thank you!!

mtuhunagai parthiban says:

@joanna I'm 164 CM height and 160 pounds heavy after doing ur workouts, I can see change in my size but not in weight. What's happening? Should I continue or not?

Analiza Belmonte says:

Is this ok for beginners?

Puglover148 says:

That dog is cute

Nisha Otwar says:

M big fan for your videos mam

Aneesa Onaysa says:

Nightmare trying to find a beginner strength training video. This one hit the spot. Been getting fitter with aerobics and now integrating this into my routine. Great for beginners. Thank u so much.

Carol Kizner says:

Joanna, I think you are great! Keep up the good work!

Trish Esparza says:

Awesome video💪🏽

Cine Vood says:

I've been doing this for about a month already lost about 10 pounds!!

Isheeta Chatterjee says:

10:15, doggo (is it Rusty or Dusty? I am sorry I really am unable to catch the bae's name) is either checking whether your form is right or you slipping a notch there OR doggo is in DOGGO Mode On to protect you just in case the dumbbells 'think' of attacking you and all being above your head. 😁 (Mine thinks the latter. Or wait! Maybe all this time he was checking in on my form 😳????)

Swangels3 says:

Love the workout. Keep them coming. Can you do a kettlebell workout?

Julie Stanford says:

I cannot do it fast enough to the number of reps you do, in the time you do. Should I do less reps to keep the time down, or just take longer?

Rita D says:

I keep coming back to this video because your dog is such good motivation👍🏽

Sonia Quantum says:

I have been using it 3 times a week for almost 8 months and My body now in the best shape it’s been! Just one question though, if I do this twice a week will it help me to continue to loose the 8 kg I have left?

Carlos Velasquez says:

My name is Cindy, im using my dad cell phone, and want to know if I can start doing this workout 6 days straight for the first week? I exercise regularly.

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