Fitness Tips & Workouts, Health & Fitness With Joanna Soh

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

By Joanna Soh


Equipment: 2 pairs of dumbbells 1)

(1) 1 pair of lighter weight at 2 – 4kgs each

(2) 1 pair of heavier weight at 5 – 7kgs each


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

FITNESS BLENDER, Fitness Tips & Workouts

No Equipment Upper Body Workout with Warm Up and Cool Down By Fitness Blender

4 Minute Cardio Warm Up – 25 seconds each

Boxer Shuffle 

Shoulder Rolls

Arm Circles Forward (big)

Arm Circles Back

Windmill Arms + Toe Touch

Chest Stretch + Reach


Curl Overhead Press + Step Back

Bow & Arrow Twists

Chest Opener Lat Steps

Warrior Lunge Stretch

Jumping Jacks
Upper body workout with no equipment

Push Up + Pulses

Deadlift + Close Row & Tricep Extension

Bicep Curl Pulses

Tricep Dips

Walkdown + Opposite Toe Tap

Reach + Pulldown

Jumping Jack Step Back (or lunge)
Water Break 
Press Extensions

Tall Plank + 3 Point Reach

Bicep Curl + High Knee

Bird Dog + Tricep Push Up

Arm Circles (forward and back)

Back Bow Pulls
Reverse Fly + Pulses

Side Push Up (on wall or floor)

Other side

Overhead Tricep Extension

Single Pulldowns + Step Back

Bentover Wide Row to Fly

Other side

Knee Pull Punch & Switch
Cool Down & Stretch