Total Body Strength Training Without Weights for Women | Home Workout (No Jumping) | Joanna Soh

♥ Joanna is a certified Personal Trainer (ACE), Women’s Fitness Specialist (NASM) and Nutrition Coach.

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This is a total body STRENGTH TRAINING workout which can you do anywhere! The goal is to complete all 4 circuits in the shortest time possible.

Exercises:
1) Prisoner Squats
2) Wide to Narrow Pushups
3) Forward to Back Lunge (right)
4) Forward to Back Lunge (left)
5) Tip Toe Sumo Squats
6) Superman to Plank
7) Cross Plank
8) Knee Tucks

Total Time: 20 - 25 minutes
Sequence: 4 Circuits
Repetitions:
Set 1 - 20reps
Set 2 - 15reps
Set 3 - 10reps
Set 4 - 5reps

To progress:
- Choose the advance option.
- Complete the workout in the shortest time possible, try to take shorter breaks in between,
- Lift some weights to make the exercises tougher or add jumps.

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MORE WORKOUT VIDEOS TO GUIDE YOU THROUGH YOUR JOURNEY
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How to Lift Dumbbells to Lose Weight (Gym Training)
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Burn Back Fat & Bra Bulge (4 Exercises)
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Kickboxing to Lose Flabby Arms / Bingo Wings (No Equipment)
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4-Week Toning Butt & Abs Challenge
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Gentle Morning Yoga Stretches to Feel Energized
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30-Minute HIIT Yoga for Slimmer Legs
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30-Minute Beginner HIIT Yoga for Stronger Core
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Here's the complete playlist to more than 50 videos:

[camirowe]

WARNING: This work out session has no breaks, you will try to keep up. When you feel as if you want to collapse, take a break.

[marisajane]

Remember ladies this is full body strengthening. Your muscles need time to recover and grow stronger so don’t do this workout back to back days. You can do cardio the day after but don’t strength train the same muscles two days in a row. You can do Monday: strength full body and Tuesday cardio Wednesday strength ... or you can break up your strength days and do Monday upper body strength Tuesday lower body strength Wednesday cardio Thursday rest and so on. I hope that makes sense. ❤️

[ripphillian]

A reminder for beginners:

It is ok to not be able to do all the excerise,

It is ok to take longer to complete them,

It is ok to take a lot more breaks,

It is ok to not finish the excersizes.

Trust your body, do not over work yourself, do what you can do!!

proud of you all <3

[maaria]

to anyone who wants to do this: I`m a beginner, and thought it was so hard in the beginning. when we got to 10 and 5, things got easier, and I managed to complete the excercices better for each time. you got this!

[meaganmariezuko]

As a Registered Dietitian I so, so, so appreciate that her language is focused on Gaining things - strength, muscle, etc and not on Losing things - fat, weight, etc (at least from what I noticed, maybe I missed something while I was having a near death experience around the 3rd-4th set).

Y’all watching this are already perfectly wonderful looking, I hope you can make your motivation for these workouts rooted in having a more powerful, capable, strong body, because your worth is Not determined by how lean, skinny, light you are.

[incognitobasketcase]

I love that you actually look tired and actually breathing heavily, a lot of workouts on YouTube show perfect people not breaking a sweat while completing them and making me feel worse about how I look doing it! (I’m a very sweaty person so I’m gonna drip!!)

[achannell]

One Day after this workout, my butt and thighs are sooo sore...definitely take it easy if you are a beginner like me...sitting on the toilet seat was a real challenge 😂 !

[kimayajadhav]

The comment section is supportive. Made me feel it's okay to take a break inbetween ❤

[Phoebe]

I've been doing this workout for a month now. I do it twice a week. I do other workouts the other days. Initially I felt like a fish Outta water when I was done with the workout but after a month I feel a lot stronger and I move on to other workouts straight after this. I'm happy I've got stronger. Thanks Joanna!

[AV_]

"And don't forget to smile"


Me: *smiles like a demon*

[rachellejacksongaya]

Omg your push ups are literally goals, I can’t do a single one correctly, not even on my knees

[pixelgirl]

this woman could break a bone and say "let's shake it off and move on!"

[free]

This is the realest instructor I have ever seen on YouTube!!! She is SWEATING!!! SO RELATABLE!!! LOVE IT!!!!😍💪🏾

[majaj]

She did not give me time to realise I was dying

[CMYX]

I love how Genuine Joanna is, she's not trying to make it perfect and It's like wow it's ok to sweat and be tired.

[Angel-zlmw]

Time Stamps:
0:55 First Set
9:40 Second Set
16:10 Third Set
20:58 LAST SET

[MeredithShirkandSvelteTraining]

I like that its a low impact workout and that you talk us through the workout and give a quick overview in the beginning.

[keddyomini]

Hey Joanna, yesterday i remembered that i lost the most weight in 2015 when i followed your routines and i decided to start doing them again. I did this workout today and this is the real deal! The push ups especially made my heart rate go up. I'll keep following your routines and i know I'll be fit again. Thank you for sharing your knowledge.

[kritidarshni]

i did this for the past two days, couldn't complete 4 sets but on second day my buttocks and thighs were on fire. Wish me luck for next few weeks.

[pizzasparkles]

@4:00 "Now that you've done with your right leg, let's move on to your left leg"

Me: "what leg?"