Womens Fitness

35-Minute Total Body Strength Training with Dumbbells | Joanna Soh

Published

2 years ago

June 25, 2024

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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

35-Minute Total Body Strength Training with Dumbbells | Joanna Soh

In order to get stronger, lean up and lose weight, you have to lift weights! Strength training will NOT make you bulky, but rather it will help to increase your metabolism, making your body burn fat more efficiently and to give you that toned and sculpted look. I perform strength training at least 3 – 4 times weekly and you should too.

This workout is a total body strength training using a pair of medium weight dumbbells, between 4 – 5kgs each. If you can lift heavier, then do choose a heavier pair of dumbbells to challenge your muscles. The technique used in this workout is called SUPERSET, that means we will be doing 2 exercises back to back with minimal rest in between. We’ll be targeting your legs, butt, arms, chest, back and also abs! This workout is mainly low impact, with a short cardio blaster at the end of each circuit to drive your heart rate up. Only 35 minutes, but you’ll be getting a solid full body workout!

Circuit: 6 rounds, repeat each round twice.
Sequence: 40 secs Work – 20 secs Rest
Duration: 35 minutes

SUPERSET 1
1) Goblet Squat
2) Curtsy Lunge
Cardio: Squat Jump

SUPERSET 2
1) Hammer Curl to Shoulder Press
2) L Raises
Cardio: Punches

SUPERSET 3
1) Glute Bridge
2) Kneeling Hip Thruster
Cardio: In-Out Squat

SUPERSET 4
1) Push-ups with Shoulder Tap
2) Bridge Pullover
Cardio: Lateral Shoot Through

SUPERSET 5
1) Renegade Row
2) Superman Squeeze
Cardio: Skaters

SUPERSET 6
1) Full Crunches
2) Plank Arm Raise
Cardio: Mountain Climbers

________________

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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35-Minute Total Body Strength Training with Dumbbells | Joanna Soh

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Womens Fitness

My Bedtime Routine for Better SLEEP (10 Tips)

Published

3 weeks ago

February 15, 2026

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♥ Do you struggle to sleep? Do you want to improve the quality of your sleep? Watch this video through!
♥ I love my sleep. Here’s My Bedtime Routine, which has helped me to get a quality rest. I hope it’ll inspire you to love your sleep!
♥ If you find this video to be helpful, be sure to LIKE & SHARE it! Subscribe to my channel: http://www.youtube.com/joannasohofficial
♥ Joanna Soh is a certified Personal Trainer (ACE), Women’s Fitness Specialist (NASM) and Nutrition Coach (Venice Nutrition).

To sleep better, it isn’t just about your bedtime routine, but how you spend your entire day will have an impact on your sleep.

10 Tips for Better Sleep
1) Get moving daily
2) Avoid caffeine after 2pm
3) Soak in a warm bath
4) Avoid big heavy meals at night
5) Scent your way to sleep
6) Power down an hour before bedtime
7) De-clutter the mind
8) Develop a sleeping time
9) Go for a black out!
10) Stay put if you’re still awake

What other method has helped you to get a better rest at night? Let me know in the comments below. =)

Please LIKE, SHARE & SUBSCRIBE to my channel. Do READ this box more info. Let’s stay connected!
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(Subscribe to my website for printable workouts & recipes)

Lots of Love xx

Easy Lemon by Kevin MacLeod is licensed under a Creative Commons Attribution license (https://creativecommons.org/licenses/by/4.0/)
Source: http://incompetech.com/music/royalty-free/index.html?isrc=USUAN1200077
Artist: http://incompetech.com/

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Womens Fitness

Breakfast in a Jar Chia Pudding (Grab & Go)

Published

2 months ago

January 7, 2026

ebizonen

♥ No time for breakfast? Rushing out? Always on the go? You will love this CHIA PUDDING BREAKFAST IN A JAR!
♥ 5 minutes. 5 ingredients. No cooking. This tiny jar is packed with antioxidants, calcium, fibre, protein & healthy fat.
♥ Watch the video for the complete step-by-step guidance, including calories. Be sure to LIKE & SHARE this video. Snap pictures of your creation and tag me on Facebook & Instagram. =)
♥ Joanna is a certified Women’s Fitness Specialist with NASM and also a certified Personal Trainer & Nutrition Coach.

Read below for ingredients, steps and calories:

1) TROPICAL MANGO CHIA PUDDING
Ingredients (Serves 2)
1) ¼ cup Chia Seeds – 280Cals (70Cals per tbsp.)
2) 1 cup Milk, any choice – 100Cals
3) 1 tsp. Maple Syrup or Honey – 64Cals
4) 1 cup Mango puree – 140Cals
5) 1 tbsp. Pumpkin Seeds – 56Cals

Per Jar – 320Cals

Steps
1) Pour mango puree evenly into two 8-oz jars. Chill in the fridge.
2) In a bowl, mix together chia seeds, milk and honey. Stir until well combined.
3) Pour chia mixture on top of mango puree.
4) Cover and let it set overnight in the fridge.
5) Next morning, top it up with pumpkin seeds.

2) MATCHA CHIA PUDDING
Ingredients (Serves 2)
1) ¼ cup Chia Seeds – 280Cals
2) 1 cup Milk, any choice – 100Cals
3) 1 tsp. Maple Syrup or Honey – 64Cals
4) 1 tsp. Matcha Green Tea – 9Cals
5) 1 cup Mixed Berries – 60Cals

Per jar – 256.5Cals

Steps
1) In a bowl, mix together chia seeds, milk, honey and matcha. Stir until well combined.
2) Divide equally into two 8-oz jars. Cover and let it set overnight in the fridge.
3) Next morning, add the mixed berries and enjoy!

3) BANANA PEANUT BUTTER CHIA PUDDING
Ingredients (Serves 2)
1) ¼ cup Chia Seeds – 280Cals
2) 1 cup Milk, any choice – 100Cals
3) 1 tsp. Maple Syrup or Honey – 64Cals
4) 1 Large Banana, mashed – 121Cals
5) 2 tbsps. Peanut Butter – 188Cals

Per Jar – 376.5Cals

Steps
1) In a bowl, mix together mashed banana, chia seeds, milk, honey and peanut butter. Stir until well combined.
2) Divide equally into two 8-oz jars. Cover and let it set overnight in the fridge.
3) Next morning, add mixed berries and enjoy!

Make-ahead, keep in the fridge and in the morning, just grab one jar, and you’re set for a productive day ahead. They will keep well in the fridge for up to 4 days.

Note: Be creative, make your own favourite combinations and add your favourite toppings!

Tip: Chia Seed is an excellent source of calcium for those who don’t take diary. 100g = 631mg calcium

Lots of Love xx

Life of Riley by Kevin MacLeod is licensed under a Creative Commons Attribution license (https://creativecommons.org/licenses/by/4.0/)
Source: http://incompetech.com/music/royalty-free/index.html?isrc=USUAN1200077
Artist: http://incompetech.com/

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Womens Fitness

5 Must Eat FOOD for a Flat Tummy (Healthy Digestion)

Published

3 months ago

November 29, 2025

ebizonen

♥ The SECRET to rapid weight loss & a flat tummy comes down to your DIGESTIVE HEALTH! Watch to discover 5 foods for better digestion.
♥ Do you feel bloated or tired at the end of a meal? Do you always feel lack of energy? Do you struggle to lose weight despite cutting back on excess calories & doing regular exercises? Watch this!
♥ If you find this video to be helpful, be sure to LIKE, SHARE & SUBSCRIBE to my channel: https://www.youtube.com/JoannaSohOfficial
♥ Joanna is a certified Women’s Fitness Specialist with NASM and also a certified Personal Trainer & Nutrition Coach.
♥ Watch me as the Nutrition Coach on the Projek Bliss web reality series: https://youtu.be/5QM3byqitdI and https://youtu.be/Lu7V1ihQ7zQ?list=PLYlnLDZCVKold03UFEWmTZy0kh4ms6Ygs where I spoke in my native language.

You could be eating the cleanest, nutrient-rich diet in the world, but if you’re not digesting well, you won’t be absorbing all the nutrients from your food. As a result, wastes build up, you retain water and your body converts excess calories to fat.

5 Must Eat FOOD for a Flat Tummy & to Lose Weight:
1) Food containing high PROBIOTICS
2) Food high in FIBRE
3) Food high in WATER
4) Food containing high PREBIOTICS
5) Certain HERBS & SPICES

Be sure to watch this video through and I talk you through each food groups, what it does to your body, why they must be included into your diet and examples.

Lots of Love xx

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