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[the elephant song dancing challenge] 💃🔥💃
Rate 1-10🔥🔥🔥
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Omg so cuteeee❤️❤️❤️💯
Shout out to my friend aka my fans @josephrinesgaskin
So good to see this love interaction!!
🙌🏽tag your friend who is good at dancing💃
(I’ll send you 40secs of the elephant song )
Don’t forget to see my moves as well🌊
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來跳舞～～～耶
標註會跳舞的朋友，我們一起來健身😻
（我會附贈40秒大象之歌送你們🌹）
誰最近也是早晨一起床就運動（舉手）
今天早上5:30自動醒來，精神非常飽滿，6:00點就開練🔥💪🏾
用運動開啟一天真的非常美好而且正能量滿滿✨
雖然疫情影響我們的生活型態很多，也帶給人類一些負面能量，每天有病例的產生、醫護以及第一線人員非常辛苦、不少人的工作受到影響⋯等等。
這時候我們不能被這些負能量牽著走，學著用多角度看事情，也會發現疫情其實也帶給我們一些正面的影響🌞
像子淇正面的改變是：
✔️內心擁有更強大的信心
✔️台灣的山林海洋得以休息
✔️正視自己的身心靈
✔️更多時間陪伴家人、狗狗
✔️生活作息變得超正常，12:00睡，5、6點起床
✔️每天的訓練都很規律
✔️改造完成一直想改造的家裡環境
在逆境中我們一定要心懷信心！
不要沈浸在負面能量當中，相信上天的安排🤍
今天早晨的訓練：
1️⃣RDL With Bands 20下*4組
2️⃣Lunge+ Biceps with Bands 12下*4組
3️⃣Kicks with Bands 15下*4組
4️⃣(BICEPS+ SHOULDER FLY+REVERSE+TRICEPS ROLLERS) *3 rounds
5️⃣Core TRX Training
(Crunch+ Side Crunch+ Upside Down L)
ROUND1: EACH MOVE 20SECS
ROUND2: EACH MOVE 40SECS
ROUND3: EACH MOVE 60SECS
✨ XOFFIT女神鞭、蜜桃圈
限時免費折扣碼twpeace04
https://www.xoffit.com/?utm_source=kol&utm_medium=viviana_weiwei
#防疫新生活 #台灣加油 #家裡就是我的健身房 #身體訓練好防疫不能少 #Stayxoffitstayhealthy #彈力帶 #workout #fitness #gluteworkout #backworkout #upperbodyworkout #abs #cardio #healthy #abstractart #workout #gym #減脂 #bodyfatloss #減重 #重訓 #健身 #梁子淇 #子淇的健康生活 #子淇運動課表 #居家訓練
https://youtu.be/HZBBx3tKO28
Beginning 6.19 minute of this video is the detail explanation of all 8 exercises. I emphasise a lot on the right form & posture. Do it right is the key! For those intermediate that already know the moves, you can jump straight to 6:19 minute to start your workout.
There are a few totally new exercises. Like spider mountain climbers 🕷 and bear crawl 🐻. Which the names may sound funny, but it’s definitely a challenger!
I also improvised a few exercises. Like, inch worm / walk out plank , I added in hand release push up. For beginners to start learning about full body push up.
And back lunges i added in high knee hops.
For those are intermediate, what I did was, I completed three sets of this, and each exercises 45secs work and 15 secs rest. If you wanna burn more. HIIT timing can be:
30 secs work, 30 secs rest for beginner
40 secs work, 20 secs rest
45 secs work, 20 secs rest
3 rounds (30 secs work, 30 secs rest; 1 min rest between rounds)
1) Spider 🕷 Mountain Climbers [ Option: Plyo Spider 🕷 Mountain Climbers (fast)]
2) Superman Hold with Squeeze [ only this one 40secs ]
3) Bear 🐻 Crawl (very slow)
4) Side Shuffle with Toe Tap
5) Back Lunge High Knee Hops (15 secs L 15 secs R)
6) Walk Out Hand Release Push-ups
7) Plyo Skaters
😎 Squat Thrust
Enjoy this one and let me know how you feel! Comment below, I love to understand how each and everyone who have been following the workout feels after. Share the workout, give it a 👍, subscribe my workout YouTube channel
#oalworkout #oalfitnessjourney #core #fullbodyworkout #homeworkout #bodyweightworkout #beginnerworkout ##thesweatlife #getfit #hiitworkout #highintensityintervaltraining #bodyweightworkout #fitspo
哈囉～安安，今天May帶來的是用一條阻力帶就可以完成的居家臀腿運動，結合一點核心的部分，15分鐘達到極佳訓練效果！跟著我一起挑戰看看吧！
May愛用女性翹臀圈連結：
https://www.teamjoined.com.tw/products/hip-band-lv2
折扣碼「may8572fit」我用level2 sizs S阻力很強，止滑耐用！(初學者建議先從level1開始)
15分鐘阻力帶臀腿與核心運動 At-home resistance band booty & core workout
第一部分（全身性）
Banded squat pulses 40 休息20secs
Lunge pulses(right) 30 secs
Lunge pulses(left) 30secs
In and outs 40 休息20 secs
第二部分（臀腿）
Banded Glute bridge 30secs
Banded Glute bridge abduction 30secs
Donkey kick(right) 40secs
Bird Dog Hold(right) 20secs
Donkey kick(left) 40secs
Bird Dog Hold(left) 20secs
Doggy kick(right) 40secs
Bird Dog Hold(right) 20secs
Doggy kick(left) 40secs
Bird Dog Hold(left) 20secs
Single leg thrust(right) 30secs
Single leg thrust (6sec hold) (right) 30secs
Single leg thrust(left) 30secs
Single leg thrust (6sec hold) (left) 30secs
Clamshells(right) 30secs
Side Hip abduction(right) 30secs
Clamshells(left) 30secs
Side Hip abduction(left) 30secs
Side leg lift(right) 60secs
Side leg lift(left) 60secs
第三部分（核心）
Knee down push ups 30secs
Plank arm raises 30secs
Reverse crunch and taps 30secs
Leg raises 30secs
May Fit instagram ▶ https://www.instagram.com/may8572fit/
Outfit : lululemon
Film and editing by Amanda Yeh
追蹤品牌Line官方帳號專屬ID： @mayufit ▶ https://lin.ee/tiQ1zgb
✔️May力體態進階課表&八週翹臀養成計畫
下載女力健身App(七天免費試用) https://com.nuli.app/may
✔️MM Booty 初階女性翹臀指南 649$優惠持續中！https://www.cabfitness.com/?lang=zh-hant 中/英電子書含增肌原理、肌肉構造、八週菜單模組、動作講解、短影音教學與健身飲食QAs 需要更多健康/健身食譜？
✔️ 我的高蛋白健身食譜IG:may8572fit #mayfitbowl
✔️我的增肌減脂食譜書購買連結(第一本)： 一碗搞定！增肌減脂健身餐https://www.books.com.tw/products/0010801832
✔️第二本(家常中式口味)May力體態：增肌減脂全攻略：健身一碗料理╳燃脂徒手運動 https://www.books.com.tw/products/0010836641?sloc=main
Music by Animus Volt - Follow My Melody - https://thmatc.co/?l=0EFDF123
Music by Animus Volt - I Can Feel It - https://thmatc.co/?l=5424E9D9
Music by MYSM - Feel Something - https://thmatc.co/?l=1DF43018
Music by Hamster - Shining Through - https://thmatc.co/?l=BC80E501
Music by Animus Volt & Wade Graves - Love Me Right (Animus Volt Remix) - https://thmatc.co/?l=9D756912
.
Download my Fitness App here: https://www.fiolife.com/ SUBSCRIBE: http://bit.ly/SUBJoannaSoh | Follow my IG: https://instagram.com/joannasohofficial/
Got a chair at home? Let’s do this workout! This workout firms and burns much more that you’d think. It’s a total-body strength workout to TONE & LEAN UP the entire body!
Weight Loss Tips: https://www.youtube.com/playlist?list=PLyP8pbBMxcsjSQjf_2V8ZJku_njMfh_Zm
Weight Loss Meal Plan & Recipes: https://www.youtube.com/playlist?list=PLyP8pbBMxcsiVZKn2idlOzVppEmkQuXBp
Abs & Core Workout: https://www.youtube.com/playlist?list=PLyP8pbBMxcsi0MwwHzR5tWUjphLt7vt5q
Crazy Workout Challenges: https://youtube.com/watch?v=g83v1m2P4_g&list=PLyP8pbBMxcsgw079OkBK0o-sjKzX4qE0Jm
30-Minute Toning Chair Workout (No Jumping, No Weights)
Interval: 40secs Workout - 20secs Rest
Sequence: Repeat x2
Duration: 30 minutes
Estimated Calories Burned: 180 - 250Cals
Circuit 1:
1) Narrow to Wide Squat
2) Tip Toe Squat
3) Single Leg Lunge
4) Side Lunge
5) Kickback
6) Knee to Side Raise
Circuit 2:
1) Elevated Push-up
2) Tricep Dip
3) Alternating Knee Tuck
4) Cross Crunch
5) Mountain Climber
6) Hip Thruster
________________
Record a video or take a picture of you doing the workout, tag me @JoannaSohOfficial #JSohActive
I'm a certified Personal Trainer (ACE), Women’s Fitness Specialist (NASM) and Nutrition Coach, with over 10 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)
My Fitness App
https://www.instagram.com/fio.app
https://www.facebook.com/fioapp
________________
30-Minute Toning Chair Workout (No Jumping, No Weights)
Download my Fitness App here: https://www.fiolife.com/ SUBSCRIBE: http://bit.ly/SUBJoannaSoh | Follow my IG: https://instagram.com/joannasohofficial/
Do these exercises every morning for a STRONGER CORE & tighter mid section.
Weight Loss Tips: https://www.youtube.com/playlist?list=PLyP8pbBMxcsjSQjf_2V8ZJku_njMfh_Zm
Weight Loss Meal Plan & Recipes: https://www.youtube.com/playlist?list=PLyP8pbBMxcsiVZKn2idlOzVppEmkQuXBp
Abs & Core Workout: https://www.youtube.com/playlist?list=PLyP8pbBMxcsi0MwwHzR5tWUjphLt7vt5q
Crazy Workout Challenges: https://youtube.com/watch?v=g83v1m2P4_g&list=PLyP8pbBMxcsgw079OkBK0o-sjKzX4qE0Jm
________________
7-Minute AB Exercises to Do in Bed Every Morning | Joanna Soh
Circuit: 40secs Work - 20secs Rest
Duration: 7 minutes
Exercises:
1) Alternating Knee to Chest
2) Full Extension
3) Scissors
4) Russian Twist
5) Criss Cross Reverse Crunch
6) Reverse Plank Crunch
7) Roll Up
________________
Record a video or take a picture of you doing the workout, tag me @JoannaSohOfficial #JSohActive
I'm a certified Personal Trainer (ACE), Women’s Fitness Specialist (NASM) and Nutrition Coach, with over 10 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)
My Fitness App
https://www.instagram.com/fio.app
https://www.facebook.com/fioapp
________________
7-Minute AB Exercises to Do in Bed Every Morning | Joanna Soh
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