Total Body Strength Training Without Weights for Women | Home Workout (No Jumping) | Joanna Soh

» Total Body Strength Training Without Weights for Women | Home Workout (No Jumping) | Joanna Soh

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Strength Training does not mean lifting weights! You CAN strength train using only your BODYWEIGHT. This workout is low impact and great for beginners too. SUBSCRIBE for new videos every week: https://www.youtube.com/user/joannasohofficial SHARE your fitness pictures, tag me @JoannaSohOfficial #JSohActive

♥ Joanna is a certified Personal Trainer (ACE), Women’s Fitness Specialist (NASM) and Nutrition Coach.

Filmed at Be Urban Wellness: http://beurbanwellness.com

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This is a total body STRENGTH TRAINING workout which can you do anywhere! The goal is to complete all 4 circuits in the shortest time possible.

Exercises:
1) Prisoner Squats
2) Wide to Narrow Pushups
3) Forward to Back Lunge (right)
4) Forward to Back Lunge (left)
5) Tip Toe Sumo Squats
6) Superman to Plank
7) Cross Plank
8) Knee Tucks

Total Time: 20 – 25 minutes
Sequence: 4 Circuits
Repetitions:
Set 1 – 20reps
Set 2 – 15reps
Set 3 – 10reps
Set 4 – 5reps

To progress:
– Choose the advance option.
– Complete the workout in the shortest time possible, try to take shorter breaks in between,
– Lift some weights to make the exercises tougher or add jumps.

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Here’s the complete playlist to more than 50 videos:



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48 Comments

  1. I hate thise lunges

  2. After 2 set ,I am done 🤯🤯

  3. The audacity to make me HOLD MY SUMO SQUAT on the last one😭🙏

  4. Hey so as someone who has been working out for a fair share of time…. Are you even human? Cause I think I died about 30 times in 23 minutes

  5. OMGG
    THANK YOUUU

  6. Does this help with weight loss?

  7. Both my siblings are extremely fit. (An older sister and a younger brother)
    Fitness freaks, no sugar, proper diets and extreme workouts and jokingly they would call me out on how weak i am. (I am 5'3, 44.6kg)
    I laugh it off with them, but I have always felt unfit and weak. I started this strength training excersice randomly on sunday and i took a break on monday. And I am back. On monday, my tighs were sore. I slept like a baby, but today body feels less stiff and i feel less out of breath. Hopefully I become as strong as I want to be. Thank you for this joanna

  8. Great workout combo

  9. Damn tough , took 2 hours to complete. but today's my first day ding this workout, but i do other body weight workouts too other days, not sure how this is so tough

  10. Week 1 ( Feb 20th – 27):
    Week 2 ( Feb 28th – Mar 7):
    Week 3 ( Mar 7 – Mar 14):
    Week 4 ( Mar 14 – Mar 21):
    Week 5 ( Mar 21 – Mar 28):
    Week 6 ( Mar 28 – Apr 4):
    Week 7 ( Apr 4 – Apr 11):
    Week 8 ( Apr 11 – Apr 18):
    Week 9 ( Apr 18 – Apr 25):
    Week 10 ( Apr 25 – May 1):

  11. How much calorie did i burn with this?

  12. It's will helpful for lose weight or not ??

  13. Feb 10 Day one only managed to do till 16:00… Very badly. Legs kinda dying. Did not complete the full number per sets. Didnt even try the superman to push ups. Just did superman Will try again tomorow

    Feb 12 2025 day 2
    This time I wrote down the exercise and took my own pace. Took me an hour to do 2 sets. I have decided to master 2 sets at a time. My goal is to effectively follow along the video to and do 2 sets efficiently in 30 min by April 12. Then I will do the last 2 as well.

    Day 3 took a break

    Day 4 found out I had diastasis recti ( not because of this but cause of giving birth ) so switching to another exercise plan for the next month to heal. Once that's done I'll be back

  14. 02/09 this KILLED me but omg this lady's infectious energy pushed me through!! I am out of shape and not a super human like this wonderful human so I modified and had to do the lunges slower but I did it!!
    02/13

  15. She look like rosé

  16. Is it good for hormonal imbalance?

  18. This is my first time knowing that I'm soo weak, I thought that I'm strong enough, but when I tried this for the first time I couldn't even finish the second set. I will try my best to finish this someday I'll definitely gonna do it

  19. Tip for my fellow roller skaters: don't. Don't do this a day or so before an event or race, your legs will be so sore

  20. "Superman to plank" is too difficult 😭

  21. This is exactly the video I was looking for. I love that you talk through the entire thing, as opposed to silence and bad music (which is a real problem with YouTube workout videos!). The workout is tough, but your words are motivating and pleasant to listen to. I also love that you are providing strength exercises that don't require weights. I want to strength train, not spend a bunch of money. This exercise (and I'm guessing others from your channel) will pair nicely with my two runs per week. Thank you so much!

  22. Does this help to low fat?

  23. I can’t do more than one set 😭😭 and pushups they are impossible 🥲

  24. Me on first day – ok its ok its not that hard 🥰🥰
    Me on second day- doing with the pain 😭

    Ifykyk

  25. December 5 2024. Did this with my bf and like one of the comments from 5 or 6 years ago, he justt realised he unintentionally misygonistic. The comments from years back are encouraging; everyone almost died 🤣. My 7month just woke up from sleep after we finished and we are both sweaty. Now whoever cools down faster takes her 🤣. I guess I will take forever 😁.

  26. I just startes it today… I couldn't do the 4th one.. But if I pushed i could've.. But i didn't think my body could take that… I've to walk afterwards too..

  27. After two sets she: "we want to move on to the third set" and i was dying out of breathe and was like whaaattt??? Thirddd??? Shutuppp😂🙊 (sorry)
    Bro? Why isn't there any breaks?😭
    My head is revolving way faster than this Earth😭😂

  28. It really works I had done it many times can see the results in just 4/5 workout.Gained extra 2-3 kg gonna start again ( I am a athlete)

  29. Total 4 sets
    First set 20 repetition
    Second set 15
    Third set 10
    Last set 5

  30. doing this for a month now. was difficult at first, but i think i am getting there now <3

  31. i’d be doing 3 cardio/hiit, 2 strength & 1 stretching per week. today was my first day doing strength and i could do until only 3 sets, that too without push up..

  32. I'm dead

  33. "You have strong thighs, you just need to work on them"

    A reminder to myself to not giving up!!!!

  34. Is this for weigth gain or weigth lose?

  35. My plan is just to do the workouts split up, so everyday I’ll be doing some of this video, but after a while I hope it becomes easier and I can try to push myself to do more of the workout in a day 😭😭

  36. Let's go I'm going to do it from today till 2 weeks.

  37. I’m coming back into strength training to prepare and tone my body for weight training at the Gym. It’s a struggle to find the motivation but i just do this for my longstanding illness MS and diet

  38. shoutout to fat girlies with very little muscle, y'all are doing this on hard mode. It gets easier tho keep going queen 💯🔥

  39. Does this bulk??

  40. Tell me why I reduced the speed to 0.75 and still cannot keep up with her speed!? 😂😂😂 Thank you, Joanna. I look forward to getting stronger 😊🙏🏽

  41. I think this was attempted murder, on me

  42. I did this workout 2 days back and i was sore for 2 days. That also 3/4 of the workout not full
    Now what i did was i did the first 2 sets on slow speed and last 2 on normal speed.
    Important is that if ur a beginner and u try to do this workout at her speed your form is not proper.
    This workout is the best but you can go at your own speed.
    Also dont forget to cool down and stretch yourself

  43. Can anyone please advise me. I’m a beginner looking for a complete body workout for my muscle strengthening. Will this workout alone be helpful ? Do we require to lift weights??

  44. First of all I really apreciated the real exercise experience video u make me realise that if u. Can do tha then why I can’t from tomorrow on wards I will add this in my daily schedule of our r I will not start 20 rep I will do start 10*5*3 for one week and then I will add on so on as I am beginner I will update my results every day when I do and will share my results and experience after one month

  45. Is this scoliosis friendly?

  46. Too much talking

  47. Commen section is 😂😂

  48. is this effective for fat loss?

Comments are closed.