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40-Minute Total Body Strength Training at Home (Low Impact, No Jumping)
This is a total body Traditional Strength Training workout. What does it mean? That means we will focus on building strength in one muscle group at a time. This is a great way to increase muscle mass and tone a specific area of the body.
This is not a fast pace workout nor is it high impact. This workout is low intensity and low impact, that means no jumping. It’s suitable for ALL LEVELS, because you can adjust the weights according to your own fitness level. There will be a total of 3 circuits which will be split to lower body, upper body and core.
What you’ll need is a pair of medium weight dumbbells (4 – 6kgs each) and a pair of light weight dumbbells (1 – 3kgs each). Let’s lift and get strong!
CIRCUIT: 45 secs Work – 15 secs Rest (Repeat x2)
Workout Duration: 40 minutes
Estimated Calories Burned: 250 – 320 Calories
Circuit 1 (Lower Body)
1) Tempo Squats
2) Lunges
3) Booty Leg Sweep
4) Weighted Side Leg Raise
Circuit 2 (Upper Body)
1) Row & Reverse Fly
2) Alternating Arnold Press
3) Side & Front Raises
4) Tricep Kickbacks
5) Bridge Chest Fly
6) Push-up & Renegade Row
Circuit 3 (Core)
1) Full Crunches
2) Alternating Leg Raises
3) Spiderman Plank
4) Plank
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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.
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40-Minute Total Body Strength Training at Home (Low Impact, No Jumping)
29 comments
Bahot hi achha workout 👍👍
I love you jonna
Joanna you are an inspiration! Absolutely loved every detail of your workouts! Feeling motivated on my weight loss journey! Keep up the great work, it is life changing for so many! 🥰
Those alternating leg raises are killer! 🔥
I just can't believe it I burnt 380 calories just with this workout.I am able to complete with short breaks. Thanks a lot Joanna
i m on 7th week
I LOVE Joanna
You are BY FAR my favorite fitness influencer on YouTube!
Please make a knee friendly version of this!
Hey Joanna absolutely loved today’s workout!!! Feels sooo good
Awesome workout! It's my new routine and I love it! Thanks, Joanna!
Thank you so much bless you more
I’m doing this tomorrow
Thank god you can give tips on form I love that bc sometimes I am not feeling it then I correct two inches of my body an bamm everything starts pulling
I'm feeling this burrrn but getting better each time
Challenge 3 times per week
(18th Oct) Day 1 – I want to cry 😭😭😭
(19th Oct) Day 2 – rest day
(20th Oct) Day 3 – It’s tough for me to do the core part 😭
Am die god please help me 😶😶
I really enjoy it! Thank u ☺️
Hi , if one has knee osteoarthritis how to do it , can you show another alternative
I used to avoid doing weight training because I was afraid it would worsen my tendinitis, but I mustered the courage to finish this workout one day totally fell in love with weight training. I love the slower pace and how you can feel each muscle with every exercise! The results on my body have been fantastic too, and I've noticed my wrist calms down considerably faster after long writing or drawing sessions. Thank you so much! ❤️💕
pats my back for actually finishing a Joanna soh workout
Is this knee friendly?
Great work out, thank you so much 😊
I loved this workout 💪 my total body loves to! Good jobs joanna
This is by far my fav work out
Wow this was killer esp the core!!
Day 60: 217 calories burned (45 mins)
Fitness Device: Garmin Vivasmart4
Weight lost since Day 1: 2.25kg
Body fat loss since Day 1: 1.3%(measured by Xiaomi Smart Scale)
MY RESULTS!!
Im a 22 year old woman weight 64kg, 154cm height. Have done this workout religiously for 4 weeks. I notice significant differences on my body
!!!!
1ST, THESE ARE WHAT I DID:
Week 1 & 2: Twice per week
Week 3 & 4: Thrice per week
Disclaimer: I did this dumbbell workout along with calorie deficit and cardio.
2ND, MY RESULT:
After 4 weeks, i have;
-lost 2 kgs (although it is not much but it is so satisfying and worth it visually)
-my strength and endurance improved! (I've ordered heavier dumbbell set online!)
-my body shapes get better, curvier & more firm especially my butt & abs!! (this is the best part)
-im happier & more confident
-my skin gets better (along with drinking a lot of water and green tea)
LASTLY, im planning and gonna do this workout for long term and increased the weight by times. This is one of my favourite go-to strength workout and i highly recommend this to everyone. The result that we expect may take some time and i havent seen the result that i really want but im convinced that if i be patient and keep going and level up, i will definitely achieve my goals!! Thanks ms joana love you soooooo much!!!
Dec. 8, 2021-exercise 1
I recently started working out at home and have been scouring the internet to find good strength training videos. This video is perfect and easy to follow. I’m self conscience about being so thin and am hoping to gain some muscle and tone. I can’t wait to see where I will be in a couple of months!