Womens Fitness

How to Lift Dumbbells to Lose Weight & Lean Up | Gym Training | Joanna Soh

Published

11 months ago

June 11, 2025

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♥ Everything you need to know to start lifting weights! Step by step explanation + Dos & Don’ts. Filmed at Be Urban Wellness: http://beurbanwellness.com
♥ Add this into your workout plan. Snap & Share pictures of your progress. Tag me @JoannaSohOfficial #JSohActive I want you to achieve a healthy & happy weight. =)
♥ LIKE, SHARE this video & SUBSCRIBE http://www.youtube.com/joannasohofficial Support me in reaching 1 million subscribers!!! xx
♥ Joanna is a certified Personal Trainer (ACE), Women’s Fitness Specialist (NASM) and Nutrition Coach (VN).

HER Network is an online network by Joanna Soh comprised of strong, passionate and like-minded women, driven by the same vision of wanting to support other women across the world to be the best version of themselves from inside and out.

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JOANNA SOH
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I’m going to show you and explain each exercise in detail, teach you the correct techniques and also things to avoid doing. You can also do these workouts at home. So if you’re a beginner and you want to start lifting weights, but unsure where or how to start, be sure to watch this video through.

1) Dumbbell Squats
Muscles: Glutes, hamstrings, quads and core.
Weights: Between 5 – 8kgs each or more.

2) Alternate Overhead Lunge
Muscles: Glutes, hamstrings, quads, core & shoulders.
Weights: Between 5 – 8kgs

3) Bent-Over Row
Muscles: Back & Biceps.
Weights: Between 5 – 8kgs

4) Chest Press
Muscles: Chest, Shoulders & Triceps.
Weights: Start with 4 – 6kgs each.

5) Bicep Curl to Shoulder Press
Muscles: Biceps, Shoulders & Triceps.
Weights: Choose something lighter but not too light, between 3 – 5kgs each.

6) Tricep Kickbacks
Muscles: Triceps.
Weights: Go for a lighter weight, between 2 – 4kgs each.

7) Reverse Fly
Muscles: Upper Back & Shoulders.
Weights: Go for lighter weights, between 2 – 3kgs each.

8) Full Extension
Muscles: Upper & Lower Abs.
Weights: Between 4 – 6kgs.

9) Russian Twist
Muscles: Core and Obliques.
Weights: Between 4 – 6kgs.

Perform all 9 exercises as a Total body strength-training workout in about 45 minutes. Follow them in the sequence I’ve laid out in this video. Aim to perform between 12 – 15 repetitions per exercise. If you can do more than 15 reps, then the weights are too light and you need to increase them

If you are an absolute beginner, then complete 2 sets for each exercise before moving on to the next exercise. As you progress, aim to complete between 3 – 4 sets.

If you’re looking to buy dumbbells, as a beginner, I’d recommend buying 2 pairs of dumbbells. One heavier pair, between 5 – 6kgs each and another lighter pair, between 3 – 4kgs each. It’s always better to buy a heavier pair because then you can train and progress into lifting heavier. You don’t have to spend your money on buying really light dumbbells, because you can easily make them at home using water bottles.

All the best! xx

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Womens Fitness

7 Effective Ways to Ease Sore Muscles (DOMS)

Published

1 month ago

March 26, 2026

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♥ So you had a good solid workout session and the next morning, your muscles are so sore you can barely walk!
♥ Watch this video through & follow the tips to prevent and ease post-workout muscle soreness so that you can train stronger for longer!
♥ If you find this video to be helpful, be sure to LIKE it & 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).

7 Effective Ways to Ease Sore Muscles (DOMS)
1) Stretch at the end of your workout
2) Soak in a warm bath
3) Massage your sore spots
4) Invest in a foam roller
5) Pack on Omega-3s
6) Get plenty of rest
7) Move it!

IMPORTANT! When you experience DOMS, the goal is to increase blood flow into your muscles and relieve the feeling of tightness.

What other methods have you tried to reduce and ease post workout muscle soreness? Do let me know in the comments below. =)

Please LIKE, SHARE & SUBSCRIBE to my channel. Do READ this box more info. Let’s stay connected!
http://www.facebook.com/joannasohoffi…
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

Easy Lemon by Kevin MacLeod is licensed under a Creative Commons Attribution license (https://creativecommons.org/licenses/…)
Source: http://incompetech.com/music/royalty-…
Artist: http://incompetech.com/

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Womens Fitness

My Bedtime Routine for Better SLEEP (10 Tips)

Published

2 months 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!
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

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

4 months ago

January 7, 2026

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♥ 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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