Total Body Strength Training Gym Routine | Joanna Soh

TopShop · May 15, 2024

Total Body Strength Training Gym Routine | Joanna Soh

By TopShop Strength Training clean, do, Easy, eat, Exercise, fit, Fitness, Guide, gym exercises, gym routine, gym workout, Health, healthy, home, home workout, homecooked, How, how to strength train, joanna, joanna soh, Joanna soh workout, jsoh, library, living, lose, loss, nutrition, plan, recipes, Routine, soh, strength training, tips, to, total body, total body workout, weight, women, Workout 25 Comments

Video Transcript

Welcome to Top Fitness Influencer
Your Ultimate Destination for Building Muscle and Power!

Are you ready to take your strength and fitness to the next level?
Subscribe to the Top Fitness Influencer Channel

hey guys it’s joanna here a lot of you have been asking me what is my strength training routine when i work out in the gym so i work out in anytime fitness and i’m going to share with you what i do on a total body workout day let’s get started we want to work on the entire body your legs back chest triceps and also abs start by performing each of the exercises for 15 to 20 repetitions and aim for three to four sets with 30 to 60 seconds rest in between let’s start by working on the biggest muscle our legs white smith machine squats this machine targets your glutes inner thighs hamstrings and quads begin by setting the bar to your shoulder height and load the weight appropriate to you so start with 10 to 15 kilos on each side position yourself right in the center with the bar rested on your shoulders not your neck grip the bar firmly with your palms facing forward stand in a wide stance your knees and toes pointed outwards as you inhale bend your knees to lower yourself until your thighs are parallel to the floor in a slow and controlled manner your back should be flat chest open your knees should not go over your toes with your butt pushed back slightly the weight should be on your heels not your toes exhale push up through the heels to raise the bar back to the starting position do not push up by raising your shoulders your upper body should remain stationary with the movements coming only from your legs next leg workout walking lunges this is a love-hate relationship it is not an easy workout but it sure is effective to work on the entire leg muscles your core and also hip flexors stand tall with your feet shoulder width apart holding the dumbbells in your hands choose a weight that’s between 4 to 8 kilos each take a large step forward with one leg and lower your body toward the floor both legs should be bent at a 90 degree angle at the bottom of the lunge as you exhale drive through the heel of your front foot to raise yourself back up and immediately take a wide step forward with a back leg it is very important to make sure that you engage your core throughout the exercise to keep your back straight chest open and look forward do not hunch lean forward sway your body or look down keep the upper torso as stationary as possible now let’s move on to work on our back muscles let pull down this machine works on your lats or i like to call it your wings hold the bar in a wide grip chest upwards back slightly arched and feet firmly on the floor as you exhale pull the bar down towards your chest squeeze your shoulder blades together for one count and feel the contraction on your lats inhale and slowly release the bar back to starting position arms fully extended and lats are fully stretched repeat avoid swinging your body back and forth the upper torso should remain stationary and the movement should only come from your forearms seated cable row this workout focuses more on the mid back muscles sit and place your feet firmly on the front platform keep your knees soft and slightly bent hold the handles firmly keeping your upper body in a neutral position and elbows slightly bent as you exhale pull the handles toward your torso and focus on squeezing your shoulder blades together your back should be slightly arched and your chest should be sticking out keep your elbows pointed back and close to your body do not spread your elbows out to the sides squeeze your meat back muscles and hold the contraction for one count and slowly release back to starting position and repeat again avoid moving your entire body the only movement should be from your arms now let’s work on the opposite muscles which will be our chest let’s start with dumbbell fly this is a great exercise not just to work on your chest muscles but to also work on your stability and mobility in your joints lie down on a flat bench feet firmly on the floor a dumbbell in each hand directly above your chest pumps facing each other you can start with three to five kilos each inhale and lower the dumbbells to the sides in a slow and controlled manner until about chest level as you exhale squeeze and engage your pecs together to bring the dumbbells back up and rotate your wrist to face you this rotation on the wrists will help you to engage your chest muscles even more do not lock your elbows keep a slight bend in your elbows throughout the dumbbells should always be at chest level not too high or not too low the next chest exercise is my favorite low cable crossover you don’t have to lift heavy at all for this workout start with the lightest weight which is about 5 kilos each start with two pulleys set at the bottom position grab the handles and step forward until there’s enough tension in the pulleys your arms should be at about a 30 degree angle from your sides palms facing forward arms straight with a slight bend at the elbows as you exhale contract your upper chest to pull your arms up and together until they are at about shoulder level palms facing up inhale and slowly release to starting position the movement should be coming from your arms by engaging your chest muscles your entire body should remain as still as possible let’s move on and work on the smaller muscles our triceps if regular tricep dip doesn’t challenge you enough try doing it on the bar i love this workout it makes me feel strong and toned grip the bar handles with your palms facing each other keep your legs together and knees bent in a slow and controlled manner lower your body into a dip until your elbows are bent at a 90 degree angle exhale engage your triceps to push yourself back up and repeat your elbows should be close to your sides and pointed back do not spread them open engage your core to maintain an upright torso and avoid swinging your body forward or back you should feel your triceps shoulders and also chest and the final exercise is to work on your core full extension begin by lying on your back with your arms extended overhead and legs extended out i’m using a 5 kilo weight to add more intensity as you breathe out curl up bringing your knees to the chest as you lift your shoulders off the floor bring the plate towards your ankles breathe in extend your arms and legs straight out back into starting position and repeat do not use momentum to propel yourself up engage your core and control the movements of your legs and arms beginners you can’t start without any weights these are 8 total body exercises i like to do in the gym to get a solid strength training session so the next time you hit the gym be sure to do these exercises and follow the tips remember proper form is extremely important to target and work on the right muscles start with a weight you’re comfortable with and as you progress challenge yourself by lifting heavier go with more reps and reduce your rest time do these exercises at least two to three times weekly and you can combine it with my other heat workout or cardio videos right here don’t forget to like this video share this video on and hit the subscribe button if you haven’t yet done it for a lot more workout videos fitness tips nutritional tips and healthy and delicious recipes all the best

Welcome to Top Fitness Influencer

Your Ultimate Destination for Building Muscle and Power!

Are you ready to take your strength and fitness to the next level?

Look no further!

Top Fitness Influencer is your premier online resource for everything related to strength training, muscle building, and increasing overall power. Whether you’re a seasoned athlete or just starting your fitness journey, we have everything you need to achieve your goals and unleash your full potential.

Why Strength Training?

Strength training is a cornerstone of any effective fitness regimen. Not only does it help build muscle mass and improve strength, but it also enhances overall power and athleticism. By challenging your muscles with resistance, whether through weights, resistance bands, or bodyweight exercises, you can stimulate growth and achieve remarkable results.

What We Offer:

At Top Fitness Influencer, we provide a comprehensive array of resources, workouts, and tips to help you maximize your strength training efforts and achieve your desired results.

Here’s what you can expect:

1. Expertly Crafted Workouts:

Our collection of certified fitness trainers has designed a variety of strength training workouts tailored to all fitness levels and goals. Whether you’re looking to bulk up, tone your muscles, or improve functional strength, we have the perfect workout for you. Each workout is carefully crafted to target specific muscle groups and optimize your results.

2. In-Depth Training Guides:

Looking to refine your lifting technique or learn new exercises?

Our in-depth training guides provide step-by-step instructions and tips to help you master the fundamentals of strength training. From proper form and breathing techniques to advanced lifting strategies, our guides cover everything you need to know to train safely and effectively.

3. Nutritional Guidance:

Nutrition plays a crucial role in supporting your strength training efforts and maximizing muscle growth. That’s why we offer expert nutritional guidance and meal plans to help you fuel your workouts and recover optimally. Whether you’re looking to bulk up or lean out, our nutritionists will provide personalized recommendations to support your goals.

4. Motivational Content:

Need a little extra motivation to stay on track with your strength training routine?

Our blog features inspiring success stories, motivational quotes, and tips to help you stay focused and committed to your fitness journey. Plus, our social media channel is filled with daily doses of encouragement and support from our vibrant community of strength enthusiasts.

Why Choose Top Brand Clothing Products?

Investing in high-quality workout apparel is essential for maximizing your performance and comfort during strength training sessions. That’s why we recommend Top Brand Clothing products like yoga sets, activewear, athletic shorts, leggings, bodysuits, and sports bras to our readers.

Here’s why:

Durability: Top Brand Clothing products are crafted from premium materials that are built to last, ensuring that your workout gear can withstand even the toughest training sessions.
Comfort: With features like moisture-wicking fabric, ergonomic designs, and breathable materials, Top Brand Clothing products provide unparalleled comfort and performance, allowing you to focus on your workout without distractions.
Style: Who says you can’t look good while you train? Top Brand Clothing offers a wide range of stylish and trendy workout apparel that will keep you looking and feeling your best, both in and out of the gym.
Performance: From supportive sports bras to form-fitting yoga sets, Top Brand Clothing products are designed to enhance your performance and optimize your workouts. With features like compression technology and strategic ventilation, you’ll experience improved comfort, support, and range of motion.

Ready to Get Started?

Don’t wait any longer to unlock your full potential and achieve your fitness goals.

Join the Top Fitness Influencer community and subscribe today for regularly posted fitness routines and strength training videos and embark on a journey to greater strength, power, and vitality. With our expert guidance, motivating content, and top-quality workout apparel from Top Brand Clothing, you’ll be well-equipped to conquer your fitness goals and become the best version of yourself. Enjoy your training.

Let’s make gains together!

Total Body Strength Training Gym Routine | Joanna Soh