25-Min Strength Training at Home for Women to Lose Weight _ Joanna Soh

That's good .

And let's just take that now .

Last 15 seconds .

So we have nearly finished today's workout , so just let's keep going and then you've got last eight .

Let's go seven .

Take it .

Six and 54 .

Go 32 and one .

So preview of your next move this time .

Now , now this is hard for balance .

So if you need , if you're not that good with balance , do this by a chair or a wall .

You've got your option of the same leg move , but you can add the arms if you want to make it a little bit higher intensity .

So with this one , we do 30 seconds , one leg , then we change to the other .

Now you will feel this in both legs .

You will really feel it actually funny enough in your standing leg through the glutes , because that what's happening there is your muscles are working with stabilisation .

All right , that's good .

And then this is a really challenging , your core as well , for balance on both the high intensity and the low intensity two and one .

Let's just change legs now .

So it is important to make sure you've got a slight bend in the leg that you're standing on .

And if you do struggle with balance , doing this by a wall or using a chair is really a good idea to do , and also the more you do this , you will find that your balance improves as well .

And let's just take that last 10 seconds coming up from now doing really well .

And let's just go .

65 and four .

Go three , take it .

Two and one .

All right .

So 30 seconds again , you choose land softly .

If you're doing the marching on the spot , just make sure you keep that upper body nice and straight .

And don't forget on my website .

I've got so many , um , audio downloads , online courses , eBooks , healthy recipe .

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And let's go five .

Take it .

Four , go .

32 and one .

Then the next day you come back and you do the low intensity option .

All right , let's just go last five seconds from now .

Five .

Take it .

Four .

Go 32 and one .

All right , that's good .

And you're back to your cardiovert .

Now for 30 seconds .

Land as softly as you can for me doing really well .

We're so nearly finished today .

So let's just keep going .

So you and I are training together .

We're getting you healthy and fit .

You're gonna feel incredible for the rest of the day .

Once you've done this workout .

All right , that's it .

And let's take that last seven .

Let's go six and 5432 and one .

So this time now we're gonna really work through those inner and outer thighs .

We're gonna step over to one side , come back , little jump , and then alternate to the other side .

So again , if you want to do the low impact , just do a knee tap and just push the arms in front without the jump .

Hop out , pop in , lift the dumbbells up and push up Alright , let's go start down in a squat position and now let's go hop out , hop in , bring your butt down and push the dumbbells up .

Good .

So use the momentum from your legs , the energy from your legs to drive both dumbbells up , hop in and drive up good .

Keep going out in butt down .

Drive the dumbbells up .

Nice .

So you're working on your lower body as well as your shoulders .

Remember as you come up , use the strength from your core to bring both dumbbells up up , one last one down , back in and up .

Very good .

Second workout .

You will only need one dumbbell .

Ok ?

So it's going to be a reverse lunch with a press up .

So start in front of your mat .

What I'm going to do is bring one leg back , the left leg back as you lunch down , push the dumbbell up , ok ?

So we're working only on one side , left leg back , drive the dumbbell straight up good .

So always keeping the dumbbell close to your shoulder , step back , push up and just tap gently up .

Always keeping the right knee , slightly bent good .

Working on your right side , your right leg and your right shoulders , step back , push up and again , drive up , good .

Keep going .

Drive up , step back one more and rest it out .

Now , drop both dumb bells for the final workout .

The third workout for this circuit .

Let's just keep going to the end .

Keep thinking of those benefits .

Look at that timer .

It's going so fast on there .

And just remember , keep those tummy muscles poured in , especially if you're doing the low impact marching .

You can really focus on that .

Focus on doing it with good posture .

If you're doing the high impact , just remember land nice and softly .

Three .

Let's go two and one .

So for the next move , which is your final move of your 60 seconds , we're going to do 10 sets of the 10 skipping , then 10 punches .

So really enjoy this now because we've only got this move .

Then we finish with our 30 seconds cardio .

So let's go for gold .

If you are doing that , um , height impact really punch those arms nice and hard for me and then have fun with your invisible skipping .

Skip it around the room .

If you're doing the low impact , then really use those arms .

Tap that foot out in front .

That's good .

And you've got your lost 40 seconds doing really well .

So we've so nearly finished today .

You will be feeling incredible for doing this .

Grab both dumbbells , lie down onto the mat .

It's going to be a bridge chest fly .

Ok ?

So first thing , keep your heels close to your butt , lift both butt off , bring the dumbbells in front of your chest , open up to a fly and I'm going to just close it and squeeze it together .

That's it .

So open up , bring the dumbbells close to you if you want to challenge yourself even more .

What you can do is to twist your arms with your palms facing up .

So twist , you should feel more contraction on your chest , keeping your butt lifted at all times , squeeze and twist but up .

So you're also engaging your glutes while working on the upper body , twist , oven , twist , good , keep going , lift your butt up , do not drop .

And now let's come up .

Ok .

All right , that's good .

And we've got lost less than 30 seconds on this move .

So that invisible skipping rope , which is good because with a normal skipping rope , I cannot skip and then just a punch .

And this is the whole thing with exercise .

Exercise is simply moving your body .

It's making it fun .

That's what I wanna do .

As your trainer .

I want to be able to make it fun , because what we want to do is make it a habit and a routine .

Then it becomes a lifestyle .

All right , and you've got five .

Let's go four , take it .

Three , two and one .

And are you ready for it ?

Let's go for our last cardio verse .

This is the last one we're doing 30 seconds today , so let's just keep going to the end .

Doing really well .

Land softly with those feet .

If you're doing the marching , really work on keeping those tummy muscles pulled in nice and tight .

So we're giving your core a really good conditioning workout while we're marching .

That's good .

Last little bit .

Let's just keep going to the end .

That's good .

And you can see that timer counting down .

And as your online trainer , I'm so proud that you've done it .

And there's a high five , so well done .

You did it .

Here's another high five .

Now what I'm gonna suggest for the next 30 seconds , we're just gonna take this to a cool down .

All right ?

So let's get your heart rate down .

You've just trained really hard .

You've done 20 minutes of a really good intense workout .

So as your online trainer , I have to say , I'm super proud of you and what you've just done .

As I always say , You just invested in your future health , right ?

That's good .

So let's just keep that going and do come and let me know on , um , social media .

Come and find me .

I'm on everywhere , even tiktok now , um , so do come and let me know .

And also , if you like this workout , please do share it .

OK , that's good .

So what I'm gonna say now is , um definitely if you like it , give it a thumbs up .

If you're not already subscribed , corner up here .

I'm gonna leave my call down stretch , so come over and stretch with me now .

Feel your core engaged last 32 and one .

Very , very good .

OK , let's move on and work on your shoulders upright row to run race .

Ok .

So grab both dumb belts .

Ok ?

The movement is going to be an upright row .

Just bring the d close to your chest just under your chest , bring it down and bring it to the front , right .

This is going to be a little more , a little bit more challenging because your shoulder muscles are small muscles up right row under your chest , lift it up to the front , good up and front .

Very good up again and front tie to your core , suck your belly in .

Do not swing your body as you lift the dumbbells to the front up and lift it to the front .

Good up and front .

Very nice , strong shoulders , ok ?

This will work on the front part of your shoulders .

Last one up and down .

Very good .

Next workout is going to be a reverse fly , ok .

So again , stand shoulder with a pad toes pointed forward .

What I want to do is keep both dumbbells close to your thighs , bend from your waist slightly , keeping your chest up .

I want you to do a reverse fly by spreading it out .

Squeezing the mid , the mid part of your back as well as your upper bag .

Ok ?

So you should be squeezing this part open and squeeze .

Good .

Control it down , open and squeeze .

Nice .

So spread it .

Squeeze , control up and spread .

If you want to challenge yourself even more up , twist it and bring it back down .

Ok ?

Choose your option up , hold it and bring it back down .

Squeeze the top part of your back as well as your shoulders .

Control , squeeze , control it back down , squeeze and done .

All right .

Final cardio blaster .

And you will get a short break .

Ok ?

So it's going to be a cross jack .

Typical jumping jack is this with a cross jack ?

What I want to do is to cross your left feet over your right and vice versa .

Ok .

So let's go ready .

Now let's go cross , cross and cross .

So alternating between legs .

Ok ?

Left leg in the front , right leg , left and right .

Good .

If you want to , you can even spread your legs wider and go halfway there .

Breathe pace , your breathing , your heart rate should be high , breathe in and breathe out .

You're almost there guys .

You will get a one minute break after this .

Hang in there .

Stay with me .

Stay strong .

Let's work on your cardio right now .

Last one and rest it out .

Ok .

So that was round one .

We have one more round to go .

Keep yourself hydrated , drink some water , wipe your sweat and take a short break .

You've done so well .

Always remember when you're working out , especially when you're doing high intensity workout .

You have to constantly keep yourself hydrated .

Don't drink too much water at once .

Take small sips throughout the whole workout .

Ok .

So that you will not feel bloated immediately .

Mhm .

And at this point for the second round , if you feel that you know what , the weights are too light , then by all means go and grab a heavier pair of dumbbells if you feel that .

Oh my gosh , I am struggling .

I can't even finish the workout .

And then by all means , grab a lighter pair of dumbbell .

This is when you know what is your intensity and strength level ?

Ok , let's go .

First workout .

Bury to a squad and a thrust .

Good kick it back , bring it back down , drive both dumbbells up down , woo and push up .

We are engaging the entire body , drive it up , bring it back down , hop back and up .

Always keeping your chest forward and open .

Drive it up .

Good hop back , drive it up .

Let's get going five more seconds left .

Give me one more strong .

Bury to a squad thrust .

Good drop one dumbbell .

Ok .

We worked on one side just now switch over , grab the dumbbell on your left hand and now we want to bring the right right leg back .

Ok ?

It's going to be a reverse lunch with a press up .

So left dumbbell on your shoulder .

Ready , step back , drive it up , find your balance and up .

Good .

Tap gently and back up .

Nice .

Stay strong .

Keeping both knees bent at all times .

Drive up back , push it up as you step back , push it back up and look straight ahead .

Good .

Keep going .

Few more .

Woo , give me two more .

Drive it up plus one more .

Drop it up and down , bounce down .

Ok ?

Your cardio blaster .

Ok ?

Ice skater again , left and right left and right go as wide as you can .

Ok ?

This is a cardio blaster .

Push it all the way through , right .

Breathe in .

Breathe out .

Stand shoulder with the part .

Let's go .

Oh hop , hop fast and quick .

Keep going .

Kick it back , land on your heels , push using your heels , suck your belly in , tighten your core and gauge your core and breathe .

Bye .

And you should see your sweat dripping .

Keep going .

Let's go 10 more seconds .

Let's speed it up .

Come on , speed it up .

Kick opposite arm up .

Last three more .

Last two more and rest it up .

Ok .

Let's get back down onto the mat and work out and work on bridge .

Chest fly , ok ?

Lie down , bring your heels close to your butt , lift it off the floor , squeeze the glutes , both dumbbells directly above your chest level .

So not too high up , not on your face or not too low directly above your chest .

Spread it open and let's add a twist and squeeze your chest .

OK .

Spread it to the side and squeeze again .

Remaining at your chest level all the way through .

Squeeze .

Lift your butt up .

Don't just lift it up .

Squeeze your glutes as well .

OK .

As you squeeze your chest , squeeze and engage your glutes .

Very good .

Squeeze it , spread it , bend your elbows , slightly , gently , tap onto the floor and drive it back up .

So do not rest your elbows on the floor and come back up .

My favorite workout .

What is it ?

It is a push up to plank row .

Ok .

So choose your option , either both hands firmly on the dumbbells or choose to put your hands on the mat .

Alright .

Let's go up from a push-up , spread your legs wider to find your balance row , left and right .

Push up and row .

Ok .

Good .

So the push up will work on your chest , your shoulders , the row will work on your back and your shoulders and for you to find a balance , you are engaging your core throughout left and right row .

Push up left and right .

Oh , I can see my sweat dripping .

Ah and this is your effort .

Last one more .

Give me a left and right row .

Right .

Drop it down .

Oh , your cardio blaster .

Look at me mountain climbers .

Ok .

Oh , sweat dripping .

That's ok .

We're all good .

We're strong start in a high plank position .

Drive your knees to your chest .

Ok .

Let's go in and keep looking straight down , keeping your back flat and your core engaged .

Suck your belly in .

OK .

Stack your shoulders and your palms and your wrist should be in one straight line .

Drive it in and breeze .

Right .

Keep going .

OK .

You're almost there .

Do not stop right now .

I can feel your burn .

Less than 10 seconds .

Keep going .

Plus 3 , +210 , ok .

All right .

You know , in the next round showed this , ok .

Come on , let's work on your arms right now up .

Let's go breathe .

Grow your shoulders a little bit .

Keep breathing and now let's go upright row to a front race , upright row , front race grow up .

It's like I just came up from the shower up and go front nice .

Keep it just under your chest close to your chest , ok ?

And as you bring both dumbbells up , do not swing your body up good .

And remember here's your breathing and smile if your hair is not messy at the end of this workout .

If your face is not messy , trust me , you have not worked hard enough .

Let's go and rest it out .

Ok ?

Alright .

Reverse fly .

Ok .

So we want to work on the upper part of your back as well .

Your shoulders right .

I'm gonna stand facing the opposite direction and I want you to see exactly where you should be squeezing and engaging your muscles , bend , keep your chest up open , squeeze hold for one count .

And back down , squeeze and back down .

Ok .

So you're not just lifting to the side , you're bringing your shoulder blades together , squeeze back down up .

Should the blaze together back down ?

Keeping the dumbbells close to your thighs up and down .

So it's not forward , it's close to your thighs , spread it up and down again .

Avoid jerking too much , ok ?

This is not an easy workout so you might need to lift lighter down , up and down good .

Alright .

Final cardio blaster .

Cross Jack and good news .

You are done after this , ok ?

Right guys .

Cross Jack left and right .

Breathe in .

Breathe out .

Roll your arms if you want to take this five seconds , roll forward and now let's go cross Jack left and right left and right good .

Who go wide , go fast and breathe .

Fuck .

Keep breathing .

Keep crossing .

Feel your hips working ah 20 seconds left with your heart rate up before we cool down a few more plus one more on each side and you are done .

You are done very , very well done .

Now I just want you to take this moment to breathe and let's just do some simple stretches , ok ?

So start right at the edge of your mat .

Start on your knees , take your left leg forward , right knee down and just press forward , ok ?

You should feel the stretch on your right hip flexor press forward and if you want to lean back slightly good and I'll slowly just raise your right hand and just twist to the left very good .

And I'll just keep your left leg straight and just lower your body .

Ok .

Lower your body slightly to stretch out on your hamstrings .

Keep your butt down , stretch it out .

Do not force the stretch .

It should be a mild discomfort .

So , keep stretching and keep breathing through the stretch very good .

And now what I want to do is bend your left leg in a 90 degree position and just lower your body down to stretch on your left flutes .

If you want to , you can even lower yourself even more .

Again , if this is too much , start either on your elbows or on your palms .

Ok ?

So , choose your option , elbows , palms or all the way and breathe good .

Now , push yourself back up , bring your leg back and now let's let's switch the other side right leg forward and just push and feel the stretch on your left hip like sir , here right here .

And if you want to left hand up , bend to your right to stretch out on your obliques and hold it .

And now bend your right up , keep your right leg straight and slowly lower your body down to stretch on your hamstrings , ok ?

You breathing and now bend your right leg into a 90 degree position .

Choose your option .

Pumps deeper stretch , elbows , even a deeper stretch , reach forward and bring your chest close to your leg and I just bring your right leg back and I want you to just get into a cobra , stretch it up , roll your shoulders and look up very good .

And now slowly get into a standing position and just raining , swing your body left and right side to side and you are at the end of your workout , very , very well done .

Give yourself a big hand , well done .

You have completed an advance strength endurance training .

Ok .

So this workout focuses on your strength power as well as your cardio endurance .

How far can you go ?

How far can you push yourself with short rest in between if you look like this at the end of your workout hair ?

Messy .

Absolutely sweaty .

Be sure to give this video a thumbs up .

Ok .

Share this video with friends .

Get them to join you challenge each other by lifting heavier , resting , shorter and do more circuits .

Don't forget to check out my fitness app called Feel on the App Store and it will be available on the Google Play soon as well .

You will be able to join us in more daily workouts and be sure to subscribe to my youtube channel .

Check out other workout videos and other workout challenges as well .

I'll see you next Monday .

All the best .