35-Minute Total Body Strength Training with Dumbbells

35-Minute Total Body Strength Training with Dumbbells | Joanna Soh

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35-Minute Total Body Strength Training with Dumbbells | Joanna Soh
In order to get stronger, lean up and lose weight, you have to lift weights! Strength training will NOT make you bulky, but rather it will help to increase your metabolism, making your body burn fat more efficiently and to give you that toned and sculpted look. I perform strength training at least 3 - 4 times weekly and you should too.
This workout is a total body strength training using a pair of medium weight dumbbells, between 4 - 5kgs each. If you can lift heavier, then do choose a heavier pair of dumbbells to challenge your muscles. The technique used in this workout is called SUPERSET, that means we will be doing 2 exercises back to back with minimal rest in between. We'll be targeting your legs, butt, arms, chest, back and also abs! This workout is mainly low impact, with a short cardio blaster at the end of each circuit to drive your heart rate up. Only 35 minutes, but you'll be getting a solid full body workout!
Circuit: 6 rounds, repeat each round twice.
Sequence: 40 secs Work - 20 secs Rest
Duration: 35 minutes
SUPERSET 1
1) Goblet Squat
2) Curtsy Lunge
Cardio: Squat Jump
SUPERSET 2
1) Hammer Curl to Shoulder Press
2) L Raises
Cardio: Punches
SUPERSET 3
1) Glute Bridge
2) Kneeling Hip Thruster
Cardio: In-Out Squat
SUPERSET 4
1) Push-ups with Shoulder Tap
2) Bridge Pullover
Cardio: Lateral Shoot Through
SUPERSET 5
1) Renegade Row
2) Superman Squeeze
Cardio: Skaters
SUPERSET 6
1) Full Crunches
2) Plank Arm Raise
Cardio: Mountain Climbers
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35-Minute Total Body Strength Training with Dumbbells | Joanna Soh

Пікірлер: 361

@summersalix 3 жыл бұрын

I really appreciate u writing the workout in the description! That extra effort does not go unrecognized!

@Gentle_crochet 3 жыл бұрын

True

@geethikagamage4567 3 жыл бұрын

Yeah

@giravyas3857 3 жыл бұрын

Agree

@kavidiss7959 3 жыл бұрын

Yesss

@joannasohofficial 3 жыл бұрын

You’re most welcome 😘

@kavidiss7959 3 жыл бұрын

For those who are trying to lose weight. Yes these workouts are effective. Start taking action right now. I lost 18kgs in less than 2 months and 3 weeks. All thanks to her. I cannot thank her enough. So do not worry you can do this💕

@ummekulsum5043 3 жыл бұрын

Did u fallow any strike diet n can u pz share wt kind of workout u did if u don't mind😊

@kavidiss7959 3 жыл бұрын

@@ummekulsum5043 for suree🥺🥺. Okay so when i started i started with her 10,000 steps workout and some other cloe tings workout to experiment. I did these exercises twice a day cz i wasn't active at all and was obese. Them cut down all sugar and processed food. First all of these steps are hard to follow if u have not been active and following a healthy diet. It's okay to hit a slump but make sure to get ur self up before its too late. Keep on working out. With this i was able to lose 10kgs within 3 weeks. But make sure not to starve. Since the first few days its easy to lose weight it okay to keep on checking ur weight every morning. Then ull be more controlled with ur diet(that was case for me). Then u are definitely gonna hit a point where u will start to not lose weight. So my advice is to watch all her meal videos and workouts according to your body type. Make a good scedule. Do not stress about losing weight. Focus on getting healthy and fit. Follow her advices. Add strength training for sure. I hit that slump and my weight was fluctuating dramatically for 3 weeks. (Keep in mind that u will lose weight but not as quickly or easily as before) until u start losing weight again make sure u dnt check ur weight everyday. Check it once a month or once a week. Eat healthy. Its okay to eat a cheat meal once 2 to 3 weeks but trust me when u are eating healthy u will hate burgers or pizzas. All the best💕 follow her advice as u improve chose the advanced versions pf the workouts or advanced circuits. Meals: morning wholemeal bread or eggs with fruits. Mid snack: popcorn or bananas or peanuts Lunch: vegetables cooked with olive oil, chicken pieces stir fried Post workout: protein shake (optional) Dinner : yoghurt and a banana or vegetables with an boiled egg or 2. Watch her meal videos experiment with cooking. U won't regret. Beinh healthy is the key to a happy life💕 After my slump finished since im busy i only do my workouts in the evening, Monday : strength training (25 to 45min) and 15min simple workouts(anything u like) Tuesday: rest day Wednesday: cardio (usually a kickboxing workout 25 to 30min) and some small workout Thursday: strength training (25 to 35min), 15min small workout Friday: cardio (HIIT) Saturday: rest day Sunday: strength, core, cardio combimed workout(30min) and another 15min workout Make sure to stretch well after ur workout. Do not go below 18.5 from ur BMI. Try being healthy and not thin💕

@chinni2399 3 жыл бұрын

@@kavidiss7959 thanks for sharing, if you don't mind can you please add links of the workouts you used each day

@zintakhumari8534 3 жыл бұрын

This is amazing!!!!

@kavidiss7959 3 жыл бұрын

@@chinni2399 yeah sure. But self testing is the best way. Because not all body types respond the same way. Try finding what's actually best for ur body type

@swetlinamohanty2462 3 жыл бұрын

She's an amazing trainer!!! I have lost 13 kilos in 2.5months by following her workouts and clean healthy eating.❤️❤️❤️ Thankyou Joanna ❤️

@marialacson9495 2 жыл бұрын

Hi! Did you follow this particular workout only or did you follow her other workout vids?

@kimwalker2826 3 жыл бұрын

Joanna is one of the best instructors I’ve ever seen. Explains form properly so you get the best out your body while avoiding injury. She has absolute perfect form and is also so encouraging so you actually enjoy the workout. Thanks Joanna for taking the time to make these amazing videos. Top class 👌🏻

@ForcaPortugas Жыл бұрын

So true!!

@monicamaria6561 Жыл бұрын

This is my first time doing strength training with dumbbells, usually just bodyweight strength training. And let me tell you, I have never drenched in sweat this much! I love this workout! I use 2kg dumbbells because I'm just starting out. Happy with the sweat result this workout gave me haha. Thank you, Joanna for giving this workout! Lots of love!

@nicholemaier1622 3 жыл бұрын

I recently started using your strength training videos. I really like how you keep talking everything through with us, it’s helpful. Thank you for your hard work!

@joannasohofficial 3 жыл бұрын

You’re most welcome ☺️☺️ I hope it will help to motivate you throughout the entire workout

@naimshah1234 2 жыл бұрын

Does this workout help with weight loss

@janicengwannee909 3 жыл бұрын

This came just on time. I was about to plan for a full body strength training tomorrow. Thank you, Joanna!

@chinni2399 3 жыл бұрын

Love your low impact series, I started my fitness journey this year with you, excited to workout everyday 🙂

@samshaz9667 3 жыл бұрын

Thank you @joanna for yet another full on workout it’s been a year since I have started my training with you and I actually enjoy your workouts.

@rjha1763 3 жыл бұрын

Everything about this video is perfect. The timing, the rountine. Thank you Joanna❤️

@joannasohofficial 3 жыл бұрын

😘😘☺️☺️

@larrywitte171 3 жыл бұрын

A new workout from Joanna? Best news of the day!

@joannasohofficial 3 жыл бұрын

Yeassss!! 🤗🤗

@bbloodyangel1 3 жыл бұрын

These are so fun to follow along and really do work! Joanna is so underrated on here, a legend.

@joannasohofficial 3 жыл бұрын

😘😘

@nazifataha8868 3 жыл бұрын

Saw so many channels on workout . None of them is as close to Joanna's workouts. They are so fun to follow and I always feel like I have a gym buddy lol

@jocondensumbu7808 3 жыл бұрын

I am soooo excited about this video!! I have beeeeen waiting for you to upload a new total strength training Video Joanna. Thank you, Can`t wait to add this to my weekly routine.

@humayaraislam1442 2 жыл бұрын

It’s one of my favourite workout on KZfaq. And i really appreciate how you guide throughout the workout. You are amazing.

@saudaminisinghania5231 3 жыл бұрын

Joannah no matter how many other fitness videos I watch, you are always my favourite. I love your workout videos and I find them most effective,

@dmgfit2u 3 жыл бұрын

Workout was so detailed, easy to follow and perform as well. Thanks for your time 💪🏽❤️

@Njaleni 3 жыл бұрын

Really enjoying this workout. This is the most consistent I have been for a while. It’s a lot of fun, I have incorporated walking and healthy eating. Thank you Joanna.

@brittanysuppes 3 жыл бұрын

This looks like a very well organized workout, thank you so much for taking your time and going slow through all the repetitions I have many injuries and I cannot move very fast this is great! you always encourage me and take your time to explain things in the description also you are amazing thank you so much you make me feel good

@joannasohofficial 3 жыл бұрын

Amazing!! Love how good and strong you are feeling! 👊🏽 strength training is all about slow controlled movement to engage the muscle. So don’t rush through it 😊

@shubhamsharma5867 2 жыл бұрын

Jo Anna have been following you since 2016 ever since u uploded your beginners work you seriously one of the best cause you know which muscle groups to attack and how they work in a combo I lost 10 kgs working out with you , and you definitely encouraged me to eat clean and proper quantity can't tank you enough

@Lavinia_Garcia Жыл бұрын

Joanna you are one of the few true professionals in the sea of fitness trends out there at the moment, killer workout and so satisfying!

@del435 3 жыл бұрын

that was an amazing morning exercise!!! I feel so happy and ready to start my day!!!

@zunairaasif8964 3 жыл бұрын

Your workout is so disciplined. I REALLY admire your efforts. You are too good 😊

@reshmachamling8143 3 жыл бұрын

I just love your work out for tomorrow schedule ❤️❤️

@uniquemonique5494 2 жыл бұрын

Love your workouts. They've been helpful during my weight loss journey

@1024specialkay 3 жыл бұрын

i love these strength full body workouts from you! please keep them coming :)

@THEHOUSEWIFESKITCHEN 3 жыл бұрын

Really love your all workout.. they work for me. I didn’t lose my body weight but gain lots of strength and was toning before my second pregnancy now I join you again ❤️

@simanganigomeza3681 3 жыл бұрын

I love your videos. Especially the stand up low impact exercises cause I have knee and back problems. Those I cn do with no pain. Thanks again

@winglesswanderer9667 2 жыл бұрын

After having 3 babies, I have finally decided to go on a fitness journey. Wanted to do my research before I started anything and found you, Joannah Soh. Unlike other influencer I don't feel intimidated by your work outs and you have answers to all my fitness and diet questions. Fingers 🤞

@edsheeranandcoffee 3 жыл бұрын

Thanks for being such a bright light on youtube! Your positivity definitely makes a difference in many people’s lives. I felt so great and strong after this workout!!!

@joannasohofficial 3 жыл бұрын

Amazing!! 👏🏻👏🏻 if just one video can make a difference in someone else’s live, then I’ll continue to share and create content. 👊🏽

@luvinarosheline1894 3 жыл бұрын

Lovely you🥰😍

@suzannevanschoor5734 3 жыл бұрын

Love these strength training videos

@archanachakrabortyarchanac9012 3 жыл бұрын

I was waiting for this workout i am so happy to see you again another work out season...

@sle.2456 3 жыл бұрын

i love and appreciate your total body strength trainings which lot of us need! i dont have to look for another accounts to try to look for strength trainings cuz you always prepare lot of videos! thanks so much. i am so happy to know you! keep up the good work!!

@joannasohofficial 3 жыл бұрын

Thank you!!! I really appreciate the kind words. ☺️

@monishasampath1908 3 жыл бұрын

Wowww, finally I did this workout today. There are few new moves, so it was exciting to do. Superset with cardio blaster is the best. Thanaks Joanna.

@Manuelafromtheblock 3 жыл бұрын

Finally a new Body Workout ✌🏼❤️

@Blanzalot 3 жыл бұрын

Thank you Joanna, you keep me motivated.

@DiorCherie45 3 жыл бұрын

Yes Joanna! I know it’s a good day when I see you uploaded a new workout video. Thanks for making this pandemic a little easier. I’ve been doing your workout videos and I feel great and see a difference. Thank you❤️

@joannasohofficial 3 жыл бұрын

Well done!! Would definitely love to hear more about your transformation and story. 🤗 hope we’ll all staying active and sane through this pandemic 😷

@cherryskitchen6930 3 жыл бұрын

Yes I really do apperciate the write up in all of your video.. such a sweetheart 💕 thanks a million for helping us Joanna

@elsatamegao326 3 жыл бұрын

Hi, Joanna! Thank you so much for this workout. Short but effective workouts are all I can do now that I have a toddler! Awesome workout!

@Samiksha.T 3 жыл бұрын

Scheduled tomorrow morning 😍😍

@joannasohofficial 3 жыл бұрын

Let’s do it! 😏

@effort83 3 жыл бұрын

Awesome and effective workout...thank you Joanne

@elenitaumali4896 3 жыл бұрын

Really love this miss Joanna Soh... thank u very much... 💪💪

@connielauj695 3 жыл бұрын

Thank you so much for all your hard work and dedication in making such awesome workouts video and loving your positive energy! You are such an inspiration. Your are one of the best of the best health trainer on YT. Just started my weight loss journey this year and feeling motivated working out with your video. Already seeing progress. Keep up the great work! Much appreciated ❤️

@joannasohofficial 3 жыл бұрын

☺️☺️ you’re most welcome. I hope my content will continue to motivate and educate you through your fitness journey. This is a lifelong change, so take it one step at a time. It’s going to be the best journey you’ll be on! 😘

@sabdirubio7090 3 жыл бұрын

Just finished this entire video and I absolutely loved it!!! Thank you so much Joanna !!!! 🤍

@joannasohofficial 3 жыл бұрын

You’re most welcome 🥰☺️

@8ThatUp2 Жыл бұрын

I’m starting to see results💪🏽💪🏽❤️❤️❤️ I love your workouts. thank you for telling us the correct form to use as well

@SuePenn 3 жыл бұрын

Thank you for another great strength video!

@aparna.20 2 жыл бұрын

All your efforts are really appreciated Ma'am. I'm going to start my strength training and weight gain journey through your videos. More power to you! 😼✨

@shyee05 3 жыл бұрын

Its my 4th-5th day of following through your workout throughout the long holiday~~ lets keep it up together 💪🏻

@virgogirl2791 3 жыл бұрын

Just try this right away, I'm in love. Thank u joana

@kajalchhugani4857 3 жыл бұрын

Thanks for this.. loved this workout!

@MrsHeather2012 3 жыл бұрын

Thank you so much for your videos. This one was great! You make working out feel do-able and results achievable. You are so encouraging. I love listening to your accent too!

@joannasohofficial 3 жыл бұрын

😅😅 thanks for appreciating the accent. I hope it’s clear and understandable. Every workout is doable, take it at your own pace, and regress if you need to. 🙂

@christinam935 3 жыл бұрын

Yesss, fun music too! Thanks Joanna!

@devashreesurve9459 3 жыл бұрын

Do more strength training videos pleasse !! Absolutely love them💯❤️❤️

@thessagtarap5155 3 жыл бұрын

Great Workout! Keep em coming!

@kirazinn 3 жыл бұрын

Great workout! Love the superman and core exercises a lot 🙂

@nawaramonwar7247 3 жыл бұрын

Dear Joanna , please make a Ramadan 2021 weight loss video ♥️. Thank you

@pinkpink2355 3 жыл бұрын

Dear Joanna, Thank you so much for all your training. I have been following your workout since this pandemic year, I really feel my body and muscle both are getting stronger than before. Keep it up💪💪💪

@lailagui 3 жыл бұрын

Amazing workout. Thanks. From Brazil.♥️

@krishuskidshow2284 3 жыл бұрын

Amazing workout... You r the best instructor. I enjoyed workout alot.

@khanhlinhnguyen741 Жыл бұрын

First try today. My yet-to-be strong body couldn’t stay with you till the end. Will be trying again tomorrow

@crxsjc 3 жыл бұрын

Thank you for your videos, Joanna! You are the trainer I've been following for quite some time now after I decided to increase the intensity of my workouts. It's been 3 months since I decided to make this a lifestyle! You are a trainer who is credible, trustworthy, and fun! I really enjoy your content. It helps me be holistically healthy. Thank you so much! 🤍 I hope you keep the videos coming! Take care always!

@joannasohofficial 3 жыл бұрын

Thank you for the kind words.. I’m so happy to hear that you’ve decided to make it your lifestyle! 🔥 keep it up and keep inspiring those around you with your positivity. 🥰

@yamapvan 3 жыл бұрын

Thank you for your workout! I do it twice a week since 5 weeks and It’s really work, my body is muscular and refined! 😘 from 🇫🇷

@houdaadam8604 2 жыл бұрын

OMG, I'M gonna do this tomorrow 🔥💪🏻🔥 thanks Joanna ❤️

@kividikoralage8045 3 жыл бұрын

Love this workout I tried it tday just in love with this 😍

@evaviax5518 3 жыл бұрын

I love this workout.. Thanks Joanna..

@sheebachaturvedi9863 3 жыл бұрын

I enjoy all your workouts, thanks a lot 🙏

@serendipitydoc5282 3 жыл бұрын

Goin to try it out tomorrow definitely ❤️❤️

@labellavita9382 3 жыл бұрын

Thank you so much for this work out Joanna❣️ Liked ❤️ and Subscribed ✅

@simonedm111 3 жыл бұрын

Hey Joanna 🙋🏾‍♀️ this looks like a killer workout. Adding this to my list, thank you 😘

@susanshalani3569 2 жыл бұрын

Tq Joanna. I always find strength training terrifying but you have explained it so well. Tq!

@jodiewhitham6850 3 жыл бұрын

Loved this and wish Id tried sooner!

@k.chitta5803 3 жыл бұрын

me too appreciate your clear and sincere instruction

@ginger4107 2 жыл бұрын

Thank you so much Joanna!! I really apprecaite you😊😘

@pankajzen189 2 жыл бұрын

Very very good for us. Thank you soo much.

@arelis9383 3 жыл бұрын

This workout just kicked my butt. Thank you!

@TomtilLetsplays1987 3 жыл бұрын

Fantastic workout! Absolutely loved it! Awesome stuff! :)

@silvanacruz268 3 жыл бұрын

Great workout!!!!

@janetrobison2765 3 жыл бұрын

This is a great workout!

@sheethalsinghrajput Жыл бұрын

I am drenching in sweat.Hard workout.Burnt 200 calories.Amazing workout Johanna ❤

@krysienkaa.8451 3 жыл бұрын

I just completed this workout and I must say I really liked it :)

@karinchua4173 3 жыл бұрын

Great workout!

@ayesha1929 3 жыл бұрын

That was such a GOOOOD workout OMG! feel quite strong! anyone who feels like giving up just remember that yr 1 step close to reaching yr goal and I'm sure we all will reach that goal 1 day since nothing happens overnight lol. KEEP UP THE GOOD WORK EVERYONE!!! BE PROUD OF YOURSELF 💖💖💖💖

@1000aquaboy Жыл бұрын

@joannah Soh! Your workouts are the best out there

@ntashali9630 2 жыл бұрын

This is great and good workout 🙏🏻💗

@armaan19able 3 жыл бұрын

Wow sweating but feeling strong 💪 thanks joanna

@jorgkyriakou Жыл бұрын

You are amazing!! You, madfit and Kylie Daniels are my top trainers youtubers. Thank you for sharing this amazing workout with me. Sending love ❤

@CoolMusicss_ 3 жыл бұрын

What a fantastic workout

@kavidiss7959 3 жыл бұрын

Yeayyy. Was waiting for a nother full body strength training 😍 the circuits looks powerful. Can't wait to do this on a strength training day😍

@joannasohofficial 3 жыл бұрын

You’ll love it!! ☺️

@kavidiss7959 3 жыл бұрын

@@joannasohofficial yes it was amazinggg. Thank you for making our lives better 💕

@deepairine 2 жыл бұрын

This was so so good

@sanjibabanerjee4736 3 жыл бұрын

Amazing workout✌🏻✌🏻

@bonnyparks4039 3 жыл бұрын

I love this Joanna☺️

@Shareenadean 3 жыл бұрын

I really enjoy working out with you! 🥰🥰🥰💪🏼💪🏼💪🏼

@eeshazainab8729 3 жыл бұрын

Joanna 😍 I did it!!! I did the whole workout without stopping and maintaining my stability throughout the workout 😘 Love you my beauty inside out ❣️❣️I am sweating just throughout 😂🔥🔥feeling soo refreshed after my fatigued studies🔥🥺😍

@priyankasnrityadhara8934 3 жыл бұрын

I needed this as I have done all your strength workouts and yes they are effective.Thankyou so much Joanna for this new workout ❤️ Much required workout

@joannasohofficial 3 жыл бұрын

😅😅 love the spirit!!! Let’s add this to your routine!

@yitxie37 3 жыл бұрын

started to exercise again after 5 months break due to my anxiety, I reduced the weights to 2kg each and my legs were still so so sore after this workout, but it was worth it! all the best to everyone trying to lose weight or get stronger! :D