in ,

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


♥ Everything you need to know to start lifting weights! Step by step explanation + Dos & Don’ts. Filmed at Be Urban Wellness:
♥ 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 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.

Her Network is an extension of Joanna’s current YouTube channel: SUBSCRIBE for exciting content every Monday, Wednesday and Friday.

“We aim to offer you meaningful content that will continue to add value in your life. The videos will range from health & fitness, food, lifestyle, beauty, fashion, travel, life guide, parenting, and more.”

Stay connected and follow us:

(Subscribe to my website for printable workouts & recipes)

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


Leave a Reply
  1. Can you pin this please?
    Kilograms to Pounds
    1 kg = 2.2 pounds
    2 kg = 4.4 pounds
    3 kg = 6.6 pounds
    4 kg = 8.8 pounds
    5 kg = 11.0 pounds
    6 kg = 13.2 pounds
    7 kg = 15.4 pounds
    8 kg = 17.6 pounds
    9 kg = 10.8 pounds
    10 kg = 22.0 pounds

Leave a Reply

Your email address will not be published.