關於 how to lose weight for beginners female ，我們在網路上蒐集到這些相關的討論、資訊與評價

♥ Beginners, do this Boot Camp workout to Burn Fat, Tone Up & Lose Weight - Cardio, Strength & Core. No Weights, No Jumping.
♥ LIKE & SHARE this video with your friends. Film or snap a picture of you exercising and share it with me on Facebook or Instagram.
♥ READ the description box for more info. Joanna is a certified Personal Trainer, Nutrition Coach & Women's Fitness Specialist.

This is a total body beginner workout which can be done at home or in the park. It's a combination cardio, strength and core, which is the best and most effective way to burn fat, lose weight and build lean muscles. I'll be guiding and motivating you through the workout to make sure that you're executing proper form and getting the results you deserve.

For best results, do this workout 3 - 4 times weekly on alternate days. You can even break the workout up, for instance, 1 set in the morning, and another 1 more set in the evening.

Let me know how you get on and keep me updated with your exercise progress in the comments below. Here are more BEGINNER workouts which you can combine with this video: https://www.youtube.com/playlist?list=PLyP8pbBMxcsgLVKBNr5cjXyazQ_Rc6vTV

Exercises:
5-Minute Cardio / Warm Up
1) Leg Curls
2) Side Shuffle Touchdown
3) Low Square Walk
4) Burpees to Sprint
5) Groiners

4-Minute Lower Body
1) Forward to Back Lunge (Right)
2) Forward to Back Lunge (Left)
3) Squat with Side Kicks
4) Sumo Squat Pulses

3-Minute Core
1) Full Crunch Extension
2) Superman Squeeze
3) Mountain Climber

2-Minute Upper Body
1) Knee Push-ups
2) Plank Up-Down

1-Min Plank

Duration: 15 minutes
Intervals: 40 secs Workout, 20 secs Rest
Sets: Beginner - 1 or 2 sets, Intermediate - 2 or 3 sets
Progression: Increase workout time to 45-50 secs and decrease rest time to 10-15 secs. Lift some weights.


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Lots of Love xx

Early Riser by Kevin MacLeod (incompetech.com)
Licensed under Creative Commons: By Attribution 3.0
http://creativecommons.org/licenses/by/3.0/

♥ NASM online Personal Training course 14-day FREE trial. Start your Fitness career here: http://www.myusatrainer.com/joanna
♥ 8-Minute Fat Burning BED Workout, which can be done in the morning or evening. Only 5 exercises for an effective total body workout.
♥ Let's workout together! Be sure to LIKE. SHARE. SUBSCRIBE. FOLLOW. http://www.youtube.com/JoannaSohOfficial
♥ Joanna is a certified Women's Fitness Specialist with NASM and also a certified Personal Trainer & Nutrition Coach.

Hi my lovelies, I've designed this Fat Burning BED workout for you who are frequent traveller or even for those who prefers to exercise from the comfort of their own bedroom. They are compound exercises targeting all the major muscles in your body, which is the best way to burn fat, increase lean muscles and boost your metabolism. Do this workout on a daily basis if you need a quick one, or combine this with my other workout videos. Lots of Love xx

Duration: 8 minutes.
Estimated Calories Burned: 55 - 65Cals.
Structure: 5 exercises. 45 secs each. Do the exercises back to back without break. Repeat 2 circuits.
Rest Time: No more than 1 minute in between circuits.
Beginners: 30 secs workout, with 15 secs rest in between exercises.
Frequency: Can be done daily for a quick & effective total body workout.
Equipment: Just your body! (and bed)

Exercises:
1) Squat Stomp
2) Wide to Narrow Push-up
3) Elevated Lunge
4) Bicycle Crunches
5) Roll-up to Hop

Progress: Lift some weights, reduce the rest time between circuits. repeat 4 - 6 circuits.

All the best! xx


Please LIKE, SHARE & SUBSCRIBE to my channel. Do READ this box more info. Let's stay connected!
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http://instagram.com/joannasohofficial/
https://twitter.com/Joanna_Soh/
http://www.joannasoh.com
(Subscribe to my website for printable workouts & recipes)

Lots of Love xx

♥ Download "PumpUp" on your mobile, follow me @JoannaSoh http://bit.ly/joinpumpup Search up "4-Minute PLANK for Stronger ABS".
♥ Complete this PLANK Challenge for a Stronger, Sexier ABS & ARMS! Only 4 Mins. 8 Plank variations. Great for Advance & Beginners.
♥ THUMB UP. SHARE. SUBSCRIBE to my channel for new video every Friday. http://www.youtube.com/joannasohofficial

Here's your challenge, for the next 4 weeks, complete this 4-Minute PLANK Challenge at the end of every workout session. Don't worry if you can't complete the entire 4 minutes. Keep pushing yourself a little further every time. You will only get stronger and in 4 weeks time, trust me, you'll be able to complete this challenge!! Keep me updated with your progress in the comments below.

Duration: 4 minutes
Circuit: 8 exercises. Complete 1 circuit at the end of every workout session.
Interval: 30 secs each plank and straight on to the next plank without any rest in between. Beginners, you can perform 20 secs each plank and rest 10 secs between exercises.
Estimated Calories Burned: 30 - 35Cals (based on 1 circuit)

Exercises:
1) Plank Hip Dips
2) Plank Cross Touch
3) Plank Jacks
4) Push-Up to Plank
5) Spiderman Plank
6) Lateral Plank Walk
7) Plank Knee Tucks
8) Reverse Plank

Please LIKE, SHARE & SUBSCRIBE to my channel. Let's stay connected!
http://www.facebook.com/joannasohofficial
http://instagram.com/joannasohofficial/
https://twitter.com/Joanna_Soh/
http://www.joannasoh.com
(Subscribe to my website for printable workouts & recipes)

Lots of Love xx