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*Stay home & stay healthy💓
Body weight exercise 🤸
Part 1 : Squat with side leg lift
Part 2 : Bridges
Part 3 : Hip twist
Part 4 : Twisted Mountain Climber
#stayhome #workout #running
#keepfit #bodyweight #exercise
🔥Beginner Core Bodyweight Workout🔥
short circuit for core & abs training that can be done anywhere anytime
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1 min each exercise, repeat 2-4 rounds
1️⃣ Shoulder Plank Tap: neutral spine, hip parallel to floor, squeeze glutes & tap palms to opposite shoulder
2️⃣ Short Side Plank Leg Abduction: neutral spine, elbows aligned to shoulder, lift free leg away from body, never drop the hips
3️⃣ Dead Bug: start with ankle, knee, hips in 90 degrees & back flat to floor. Lower free leg forward & away, with the opposite arms doing the same
4️⃣ Bird Dog: start with arms aligned with shoulders & knees below hips. Drive free legs & opposite arms forward away from floor. Don’t let hip twist throughout movement
Punggung "Panas" Workout by Coach Firdaus
You need a towel, water and yoga mat.
Exercise routine
1. Run in place 60sec
2. Sumo squats 30sec
3. Split squats 20sec each side
4. Quick feet 45sec
5. Hamstring curl 30sec
6. Inner thigh lift 20sec each side
7. Hip abduction 20sec each side
8. High kicks 60sec
9. Calf raises 30sec
10. Squats hold 30sec
Rest for 1minutes between sets
Goodluck!
ALL MY WORKOUT PROGRAMS: https://emiwong.weebly.com/
4-WEEK FULL BODY TRANSFORM PROGRAM #emitransform
Facebook https://bit.ly/emitransform4weekFINAL
Instagram https://bit.ly/emitransform4weekIG
videos playlist: https://bit.ly/emitransform4weekchallenge
WEEK 1
DAY 1: FULL BODY - 20 min
20 min Full Body HIIT https://youtu.be/V0p_D7ce0AI
DAY 2: ABS - 29 min
15 min 30 Best Ab Exercises https://youtu.be/IIRCE1RmYqo
10 min Lower Abs https://youtu.be/6wEGUy9cTjs
4 min TWICE ‘Feel Special’ Full Body + Ab https://youtu.be/F3tfvK0LkzI
DAY 3: FULL BODY & STRETCH - 30 min
20 min Full Body HIIT https://youtu.be/V0p_D7ce0AI
10 min Stretch in Bed https://youtu.be/f6RGHvp2oCA
DAY 4: ARM & BACK - 35 min
15 min Slim Arm & Upper Body https://youtu.be/orsz-qrx-ZA
10 min Back & Bra Bulge Burn https://youtu.be/30zuVLLvy5I
10 min Chest Lift https://youtu.be/cb_rjST7Vw0
DAY 5: LEG & THIGH - 35 min
10 min Slim Leg & Thigh Standing Workout https://youtu.be/pp5BqNpreBg
10 min Inner Thigh https://youtu.be/gWmSLJ39cFg
15 min Leg & Thigh in Bed + Stretch https://youtu.be/yiKf0FXIE9A
DAY 6: FULL BODY - 25 min
20 min Full Body HIIT https://youtu.be/V0p_D7ce0AI
5 min BTS ‘ON’ Cardio https://youtu.be/CJ3HI725_kA
DAY 7: STETCH / REST - 20 min
20 min Stretch https://youtu.be/a3VTQyNZ0Bo
___________________________________________
WEEK 2
DAY 8: ARM & BACK -25 min
15 min Best Slim Arms & Upper Body https://youtu.be/BRT_C9DWr0U
10 min Intense Burn Back Fat https://youtu.be/ty3U4R8fbLI
DAY 9: FULL BODY - 35 min
20 min Full Body HIIT https://youtu.be/V0p_D7ce0AI
15 min No Jumping Beginner HIIT https://youtu.be/bleOTMDa3_4
DAY 10: AB & ARM - 34 min
15 min 11 Line Abs https://youtu.be/aIMfpvdOmX8
15 min Best Slim Arms & Upper Body https://youtu.be/BRT_C9DWr0U
4 min BTS ‘Boy with Luv’ Cardio + Ab https://youtu.be/V7P1vUxSZac
DAY 11: LOW IMPACT FULL BODY - 45 min
45 min No Jumping Full Body https://youtu.be/wAIRYalt75w
DAY 12: LEG & THIGH - 40 min
15 min 30 Best Slim Leg Exercises https://youtu.be/SVcsWq3WNfI
15 min Burn Thigh Fat https://youtu.be/zLBFQ_mFl2E
10 min Slim Calves Stretch https://youtu.be/khRGODISnNE
DAY 13: FULL BODY & ARM - 45 min
20 min Full Body HIIT https://youtu.be/V0p_D7ce0AI
15 min Best Slim Arms & Upper Body https://youtu.be/BRT_C9DWr0U
10 min O SAKI SAKI Bollywood Full Body Cardio https://youtu.be/PQyh_gkQvco
DAY 14: STETCH / REST - 15 min
15 min Stretch to Fix Your Posture https://youtu.be/2inRsoa1jhg
_____________________________________
WEEK 3
DAY 15: AB & CORE - 25 min
15 min Tight Abs & Belly Burn https://youtu.be/ywj9Rmr8KqE
10 min Plank Challenge https://youtu.be/UZYWMW9prJc
DAY 16: FULL BODY - 38 min
20 min Full Body HIIT https://youtu.be/V0p_D7ce0AI
3 min Blackpink ‘Kll This Love’ Cardio https://youtu.be/SyAo6bXB8XU
15 min No Jumping Full Body https://youtu.be/BRAZjn0HNis
DAY 17: ARM & AB - 30 min
15 min Best Slim Arms & Upper Body https://youtu.be/BRT_C9DWr0U
15 min Tight Abs & Belly Burn https://youtu.be/ywj9Rmr8KqE
DAY 18: LOW IMPACT FULL BODY - 40 min
30 min No Jumping Full Body HIIT https://youtu.be/W4eKVKwf3rQ
10 min Beginner Full Body HIIT https://youtu.be/5bO_7km8L-0
DAY 19: LEG & ARM - 35 min
10 min Burn Leg & Thigh Fat https://youtu.be/J68tafJwK-w
15 min Best Slim Arms & Upper Body https://youtu.be/BRT_C9DWr0U
10 min No Jumping Slim Leg https://youtu.be/Jg61m0DwURs
DAY 20: FULL BODY & AB - 45 min
20 min Full Body HIIT https://youtu.be/V0p_D7ce0AI
15 min Tight Abs & Belly Burn https://youtu.be/ywj9Rmr8KqE
10 min Side Ab https://youtu.be/iV8JGYFnOqk
DAY 21: STRETCH & REST - 10 min
10 min Exercise & Stretch for Shoulder, Neck & Collarbone Area https://youtu.be/jXm0y-csiuE
__________________________________________
WEEK 4
DAY 22: LEG & THIGH - 45 min
20 min Ultimate Legs, Thighs & Calves Burn (THIS VIDEO)
10 min Inner Thigh https://youtu.be/gWmSLJ39cFg
15 min Leg & Thigh in Bed + Stretch https://youtu.be/yiKf0FXIE9A
DAY 23: FULL BODY & AB - 39 min
20 min Full Body HIIT https://youtu.be/V0p_D7ce0AI
15 min Tight Abs & Belly Burn https://youtu.be/ywj9Rmr8KqE
4 min EXO ‘Obsession’ Cardio https://youtu.be/CLCbCUHc6cY
DAY 24: ARM & LEG - 35 min
15 min Best Slim Arms & Upper Body https://youtu.be/BRT_C9DWr0U
20 min Ultimate Legs, Thighs & Calves Burn (THIS VIDEO)
DAY 25: FULL BODY - 60 min
1 Hour Full Body https://youtu.be/p188evCXF0k
DAY 26: AB & LEG - 45 min
15 min Tight Abs & Belly Burn https://youtu.be/ywj9Rmr8KqE
20 min Ultimate Legs, Thighs & Calves Burn (THIS VIDEO)
10 min Lower Ab https://youtu.be/QsG25Rr09JY
DAY 27: FULL BODY, ARM & BACK - 45 min
20 min Full Body HIIT https://youtu.be/V0p_D7ce0AI
15 min Best Slim Arms & Upper Body https://youtu.be/BRT_C9DWr0U
10 min Back & Bra Bulge Burn https://youtu.be/30zuVLLvy5I
DAY 28: STRETCH / REST - 20 min
20 min Stretch https://youtu.be/a3VTQyNZ0Bo
____________________END________________________
Join James and get toned for summer and fit for summer!
Full body work out
Instagram: https://www.instagram.com/bonnieschan/
https://www.instagram.com/mindbonniesoul/
Facebook: https://www.facebook.com/BonnieChanOfficial/
https://www.facebook.com/MindBonnieSoulMBS/
Venue: The Pulse
Remember to subscribe to MindBonnieSoul
Youtube Channel: https://www.youtube.com/channel/UCnmWJRvz9WYXYbdqDg1GgEw
Website: https://mindbonniesoul.com visit for more classes!
10mins 30:30
Squat
Keep feet shoulder wid apart, knees same direction as your feet, bend your knees and hips at the same time whilst maintain a neutral back
Reverse lunges
Take one big step backwards landing toe to heel, make sure both knees remain in a 90 degree angle with your torso upright
Side lunges
Position your feet on the floor so they're hip-width apart with your toes pointed directly forward. Lift your right leg and step to the side. Once your foot is fully planted, push your hips back and bend your right knee to lower into a lunge.
Knee push ups
Get into a push up position, form alignyform shoulders to knees. Drop chest to floor and drive back up.
Diamond knee push ups
Get into a push up position but keep your knees on the floor. Then, lean your torso forward and position your hands in the shape of a diamond so your index fingers and thumbs are touching. Now, lower your torso down but keep your arms tucked into your sides. Then, push back up using your triceps and exhale.
Walk outs
Start by standing up, gradually walk your hands forwards to a push up position then slowly walk back to starting position.
Crunches
Lie down with knees bent, feet on the floor, lift up your upper body until shoulder blades and neck are off the floor
Leg raises
Lie down on your back, legs straight out, lift your legs off the floor as high as your flexibility allows you to, slowly drop back down, repeat.
Side crunches
Lie on the floor, feet flat on the floor, have hands behind your head then lift your ur neck and shoulder blades and reach for the opposite knee
Plank
Get into a push up position, only have forearms one the floor instead of hands. Squeeze glues and tighten the core.
SUBSCRIBE: http://bit.ly/SUBJoannaSoh | Follow my IG: https://instagram.com/joannasohofficial/
Watch Next Crazy Workout Challenges: https://youtube.com/watch?v=g83v1m2P4_g&list=PLyP8pbBMxcsgw079OkBK0o-sjKzX4qE0Jm
Maximum push with minimum rest to get your heart rate up, burn fat and build lean muscles. This 30-minute strength and conditioning workout targets all major muscles for maximum effort and calories burnt. You’ll need a pair of medium-weight dumbbells, between 3 - 5kgs each. If you do not have one, be creative, make your own weight by filling up bottle with stones or water!
Record a video or take a picture of you doing the workout, tag me @JoannaSohOfficial #JSohActive
Joanna is a certified Personal Trainer (ACE), Women’s Fitness Specialist (NASM) and Nutrition Coach, with over 8 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)
https://www.instagram.com/hernetwork.tv/ https://www.facebook.com/hernetwork.tv/
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EXERCISES
1) Squat with Single Arm Shoulder Press
2) Bent Over Row to Deadlift
3) Pushups to Shoulder Press
4) Side to Front Raise
5) Lunge & Twist
6) Chest Press Hip Bridge
7) Full Extension
8) Spiderman
Equipments: One pair of medium weight dumbbells between 3 - 5kgs each.
Intervals: 45secs Workout - 15secs Rest
Estimated Calories Burned: 250-300Cals
Sets: Beginner - 2 circuits, Intermediate & Advance 3 - 4 circuits
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MORE WORKOUT VIDEOS TO GUIDE YOU THROUGH YOUR JOURNEY
-
Beginner Fat Burning Morning Workout
https://youtu.be/1fDHrKRqy34
-
How to Lift Dumbbells to Lose Weight (Gym Training)
https://youtu.be/70GpsTPeNFs
-
Burn Back Fat & Bra Bulge (4 Exercises)
https://youtu.be/Cljf5O_3vIs
-
Kickboxing to Lose Flabby Arms / Bingo Wings (No Equipment)
https://youtu.be/hDLRNuezpZA
-
4-Week Toning Butt & Abs Challenge
https://youtu.be/5rReZm8uDM0
-
Gentle Morning Yoga Stretches to Feel Energized
https://youtu.be/Ib1e_eOFZRo
-
30-Minute HIIT Yoga for Slimmer Legs
https://youtu.be/MWpNoFdGh4Q
-
30-Minute Beginner HIIT Yoga for Stronger Core
https://youtu.be/FxJ3VWscT3I
-
Here's the complete playlist to more than 50 videos:
https://www.youtube.com/playlist?list=PLyP8pbBMxcsjSQjf_2V8ZJku_njMfh_Zm
