Channel Title: Exercise Library - Joanna Soh Channel Description: It's Joanna here! =) I wanted to put together a comprehensive exercise library with over 300 exercises including step by step guidance, muscles worked and things to avoid to guide you through your workout. I hope you find them useful. Check out & SUBSCRIBE to my main channel for fun & effective exercises, healthy recipes and fitness tips: http://www.youtube.com/joannasohofficial I'm a Certified Personal Trainer (American Council of Exercise) Certified Nutrition Coach (Venice Nutrition) Certified Women's Fitness Specialist (NASM) Certified in Resisted Movement Training (ACE) Let's stay connected: http://www.joannasoh.com http://www.facebook.com/joannasohofficial Instagram: @joannasohofficial Spread the LOVE! x <video> How to do Alternate Cross Stretch | Joanna Soh Description: Read below for complete step by step guide to do the exercise above. Joanna Soh is a certified Personal Trainer (ACE), Women’s Fitness Specialist (NASM) and Nutrition Coach (VN). SUBSCRIBE to her main channel http://www.youtube.com/joannasohofficial for effective exercises, healthy recipes, fitness & nutritional tips, meal plans, workout plans and more. Steps: • Start in a standing position, feet shoulder-width apart and arms held out to the sides at shoulder height. • Bend forward at the waist while twisting your body so you can touch the fingertips of your right hand to the toes of your left foot. • Lift your torso back up, returning to the starting position, and repeat the move but twist to the right to touch the left fingertips to the right foot. • Stand upright once more and repeat the movement, alternating sides as you go. Useful tips: • Avoid using momentum to move through the exercise. • Keep your body and legs straight, You should feel your: • Hamstring and quads. Stay connected with Joanna Soh http://www.facebook.com/joannasohofficial http://instagram.com/joannasohofficial/ https://twitter.com/Joanna_Soh/ http://www.joannasoh.com (Sign Up for weekly printable workouts & recipes) HER Network http://www.hernetwork.tv http://www.facebook.com/hernetwork.tv http://instagram.com/hernetwork.tv </video> <video> How to do Dumbbell Full Extension | Joanna Soh Description: Read below for complete step by step guide to do the exercise above. Joanna Soh is a certified Personal Trainer (ACE), Women’s Fitness Specialist (NASM) and Nutrition Coach (VN). SUBSCRIBE to her main channel http://www.youtube.com/joannasohofficial for effective exercises, healthy recipes, fitness & nutritional tips, meal plans, workout plans and more. Steps: • Begin by lying on your back with your arms extended overhead and legs extended out, hold a dumbbell in each hand. • Raise your feet and then your hands few inches off the floor. • As you breathe out, curl up and bring your knees to the chest, while driving the elbows to the sides of the body. • Breathe in, reverse the move, extending your arms and legs straight out, back into starting position. • Repeat the exercise for the desired amount of repetitions. Useful Tips: • Don't use momentum to propel yourself up. Use your core! • Bring your knees and chest as close together as you can. • Do not just let your legs fall and arms fall. Keep your core tight to slowly lower them down, while resisting the force of gravity. You should feel your: • Upper and lower abs. Stay connected with Joanna Soh http://www.facebook.com/joannasohofficial http://instagram.com/joannasohofficial/ https://twitter.com/Joanna_Soh/ http://www.joannasoh.com (Sign Up for weekly printable workouts & recipes) HER Network http://www.hernetwork.tv http://www.facebook.com/hernetwork.tv http://instagram.com/hernetwork.tv </video> <video> How to do Woodchop | Joanna Soh Description: Read below for complete step by step guide to do the exercise above. Joanna Soh is a certified Personal Trainer (ACE), Women’s Fitness Specialist (NASM) and Nutrition Coach (VN). SUBSCRIBE to her main channel http://www.youtube.com/joannasohofficial for effective exercises, healthy recipes, fitness & nutritional tips, meal plans, workout plans and more. Steps: • Begin by standing tall with your feet shoulder-width apart, hold a dumbbell with both hands above your shoulder with your arms completely straight. Maintain a tight torso. • Rotate your torso while bringing the dumbbell down toward the opposite hip and past the thigh to the floor. • Reverse the movement back up to starting position. • Complete the desired number of repetitions and repeat with bringing the dumbbell down to the other side. Useful Tips: • Keep your arms as straight as possible throughout this exercise. • Keep your abdominal muscles and back muscles tight to add stability. • Do not start with weight that is too heavy to avoid injury. You should feel your: • Shoulders, triceps, biceps, quads, glutes, hamstrings and core. Stay connected with Joanna Soh http://www.facebook.com/joannasohofficial http://instagram.com/joannasohofficial/ https://twitter.com/Joanna_Soh/ http://www.joannasoh.com (Sign Up for weekly printable workouts & recipes) HER Network http://www.hernetwork.tv http://www.facebook.com/hernetwork.tv http://instagram.com/hernetwork.tv </video> <video> How to do Dumbbell Swing | Joanna Soh Description: Read below for complete step by step guide to do the exercise above. Joanna Soh is a certified Personal Trainer (ACE), Women’s Fitness Specialist (NASM) and Nutrition Coach (VN). SUBSCRIBE to her main channel http://www.youtube.com/joannasohofficial for effective exercises, healthy recipes, fitness & nutritional tips, meal plans, workout plans and more. Steps: • Begin by standing tall with your feet shoulder-width apart, grab a dumbbell and hold it in the middle with one hand in front of the other. • Without rounding your lower back, bend your knees slightly, push your hips back, and swing the weight between your legs. • Once the weight is behind your, forcefully contract your glutes and thrust your hips forward to swing the dumbbell to chest level. • Repeat this exercise for the desired number of repetitions. Useful Tips: • Be sure to completely finish the rep and squeeze your glutes at the top of the movement. • Avoid bending forward at the torso, Instead, move by hinging at the hips. • Keep your back flat during the exercise to avoid injury. You should feel your: • Hamstrings, glutes, shoulders, back, abs and hips. Stay connected with Joanna Soh http://www.facebook.com/joannasohofficial http://instagram.com/joannasohofficial/ https://twitter.com/Joanna_Soh/ http://www.joannasoh.com (Sign Up for weekly printable workouts & recipes) HER Network http://www.hernetwork.tv http://www.facebook.com/hernetwork.tv http://instagram.com/hernetwork.tv </video> <video> How to do Full Extension | Joanna Soh Description: Read below for complete step by step guide to do the exercise above. Joanna Soh is a certified Personal Trainer (ACE), Women’s Fitness Specialist (NASM) and Nutrition Coach (VN). SUBSCRIBE to her main channel http://www.youtube.com/joannasohofficial for effective exercises, healthy recipes, fitness & nutritional tips, meal plans, workout plans and more. Steps: • Begin by lying on your back with your arms extended overhead and legs extended out. • Raise your feet and then your hands few inches off the floor. • As you breathe out, curl up and bring your knees to the chest, while driving the elbows to the sides of the body. • Breathe in, reverse the move, extending your arms and legs straight out, back into starting position. • Repeat the exercise for the desired amount of repetitions. Useful Tips: • Don't use momentum to propel yourself up. Use your core! • Bring your knees and chest as close together as you can. • Do not just let your legs fall and arms fall. Keep your core tight to slowly lower them down, while resisting the force of gravity. You should feel your: • Upper and lower abs. Stay connected with Joanna Soh http://www.facebook.com/joannasohofficial http://instagram.com/joannasohofficial/ https://twitter.com/Joanna_Soh/ http://www.joannasoh.com (Sign Up for weekly printable workouts & recipes) HER Network http://www.hernetwork.tv http://www.facebook.com/hernetwork.tv http://instagram.com/hernetwork.tv </video> <video> How to do High Knee Pulls | Joanna Soh Description: Read below for complete step by step guide to do the exercise above. Joanna Soh is a certified Personal Trainer (ACE), Women’s Fitness Specialist (NASM) and Nutrition Coach (VN). SUBSCRIBE to her main channel http://www.youtube.com/joannasohofficial for effective exercises, healthy recipes, fitness & nutritional tips, meal plans, workout plans and more. Steps: • Begin by standing with the feet shoulder-width apart. Extend your hands straight up in the air. • In one motion, lift your right knee up toward the ceiling while pulling your hands down toward the sides of your waist. • Without pausing, reverse the motion by lowering your right leg back to the starting position, and arms up in air. • Continue to alternate knees as quickly as you can. Useful Tips: • Make sure to bring the knees toward your chest and crunch your abs. • Tighten your core and keep your body as straight as possible. • Avoid leaning forward or back too much. You should feel your: • Quads, hamstrings, glutes and calves. Stay connected with Joanna Soh http://www.facebook.com/joannasohofficial http://instagram.com/joannasohofficial/ https://twitter.com/Joanna_Soh/ http://www.joannasoh.com (Sign Up for weekly printable workouts & recipes) HER Network http://www.hernetwork.tv http://www.facebook.com/hernetwork.tv http://instagram.com/hernetwork.tv </video> <video> How to do Split Jack Knife | Joanna Soh Description: Read below for complete step by step guide to do the exercise above. Joanna Soh is a certified Personal Trainer (ACE), Women’s Fitness Specialist (NASM) and Nutrition Coach (VN). SUBSCRIBE to her main channel http://www.youtube.com/joannasohofficial for effective exercises, healthy recipes, fitness & nutritional tips, meal plans, workout plans and more. Steps: • Lie on your back with legs spread apart from each other (wider than shoulder-width) and extend your hands overhead. • As you breathe out, tighten your core, lift your arms to the sky and slowly roll and twist your upper body up, reaching your right hand towards your left foot. Hold for 2 counts. • Breathe in and slowly roll your spine back down one vertebra at a time back onto the mat, back into starting position. • Repeat and twist to the opposite side. Useful Tips: • If you cannot touch your toes just aim to reach as far as you can. • The key is to keep your feet on the ground throughout. • Use your abs and back muscles to curl and uncurl, avoid using your hip flexors and glutes. • Keep the movements slow, using the abdominals to lift and lower, not momentum. Avoid jerky movements. You should feel your: • Abs, obliques and back. Stay connected with Joanna Soh http://www.facebook.com/joannasohofficial http://instagram.com/joannasohofficial/ https://twitter.com/Joanna_Soh/ http://www.joannasoh.com (Sign Up for weekly printable workouts & recipes) HER Network http://www.hernetwork.tv http://www.facebook.com/hernetwork.tv http://instagram.com/hernetwork.tv </video> <video> How to do Russian Twist (Dumbbell) | Joanna Soh Description: Read below for complete step by step guide to do the exercise above. Joanna Soh is a certified Personal Trainer (ACE), Women’s Fitness Specialist (NASM) and Nutrition Coach (VN). SUBSCRIBE to her main channel http://www.youtube.com/joannasohofficial for effective exercises, healthy recipes, fitness & nutritional tips, meal plans, workout plans and more. Steps: • Start seated with knees bent and feet flat on the floor and hold a dumbbell in both hands. • Keeping the spine long (back flat, shoulders back, chest up), lean back slightly and lift the feet a few inches off the floor. • Hold the dumbbell out in front at waist height. • Slowly twist the torso to the left, hold for a count, and twist the torso to the right. That’s one rep. • Keep twisting to the left and right for the desired number of repetitions. Useful Tips: • The movement is not large and comes from the torso rotating, not from your arms swinging. • Engage your core throughout to keep balance and look towards the direction you’re twisting. • For an easier version, you can place your feet on the ground. You should feel your: • Core, abs, shoulders, upper back and obliques. Stay connected with Joanna Soh http://www.facebook.com/joannasohofficial http://instagram.com/joannasohofficial/ https://twitter.com/Joanna_Soh/ http://www.joannasoh.com (Sign Up for weekly printable workouts & recipes) HER Network http://www.hernetwork.tv http://www.facebook.com/hernetwork.tv http://instagram.com/hernetwork.tv </video> <video> How to do Dumbbells High Pulls | Joanna Soh Description: Read below for complete step by step guide to do the exercise above. Joanna Soh is a certified Personal Trainer (ACE), Women’s Fitness Specialist (NASM) and Nutrition Coach (VN). SUBSCRIBE to her main channel http://www.youtube.com/joannasohofficial for effective exercises, healthy recipes, fitness & nutritional tips, meal plans, workout plans and more. Steps: • Begin by standing tall with your feet shoulder-width apart and pointing straight ahead, grab a pair of dumbbells and hold the dumbbells in front of your thighs with your palms facing your body. • Bend your knees and hips so the weights hang just above your knees. • Pull the weights up to shoulder level with elbows wide apart, as in an upright row. • Hold the pose for a second when the dumbbells are at chest level, then lower the dumbbells back to the starting position. Useful tips: • Avoid using momentum to move through the exercise. • Make sure to raise the weight through a full range of motion. You should feel your: • Biceps, delts, traps and lats. Stay connected with Joanna Soh http://www.facebook.com/joannasohofficial http://instagram.com/joannasohofficial/ https://twitter.com/Joanna_Soh/ http://www.joannasoh.com (Sign Up for weekly printable workouts & recipes) HER Network http://www.hernetwork.tv http://www.facebook.com/hernetwork.tv http://instagram.com/hernetwork.tv </video> <video> How to do Head Crusher | Joanna Soh Description: Read below for complete step by step guide to do the exercise above. Joanna Soh is a certified Personal Trainer (ACE), Women’s Fitness Specialist (NASM) and Nutrition Coach (VN). SUBSCRIBE to her main channel http://www.youtube.com/joannasohofficial for effective exercises, healthy recipes, fitness & nutritional tips, meal plans, workout plans and more. Steps: • Begin by lying flat on the mat with knees bent and feet firmly planted on floor, grasp a dumbbell with both hands (palms facing up) and raise it over your chest. • While keeping your upper arms and elbows still, lower the dumbbell in an arc behind your head. • Raise the dumbbell back to the starting position by extending your arm and pressing up with your triceps. • Repeat the movement for the desired number of repetitions. Useful Tips: • Be sure to drive shoulder blades into the ground to power the press. • Focus on controlled flexing and extending the elbow. • Avoid external and internal rotations. You should feel your: • Triceps. Stay connected with Joanna Soh http://www.facebook.com/joannasohofficial http://instagram.com/joannasohofficial/ https://twitter.com/Joanna_Soh/ http://www.joannasoh.com (Sign Up for weekly printable workouts & recipes) HER Network http://www.hernetwork.tv http://www.facebook.com/hernetwork.tv http://instagram.com/hernetwork.tv </video> <video> How to do Overhead Arm Circle | Joanna Soh Description: Read below for complete step by step guide to do the exercise above. Joanna Soh is a certified Personal Trainer (ACE), Women’s Fitness Specialist (NASM) and Nutrition Coach (VN). SUBSCRIBE to her main channel http://www.youtube.com/joannasohofficial for effective exercises, healthy recipes, fitness & nutritional tips, meal plans, workout plans and more. Steps: • Start in a standing position with your feet shoulder-width apart, while holding a dumbbell in each hand. • Inhale and lift your arms up overhead with your dumbbells, and exhale as you rotate your arms back behind you, dumbbells just behind your hips. • Repeat for the desired number of repetitions. Useful Tips: • Keep your feet hip-width apart and your back straight. You should feel your: • Biceps Stay connected with Joanna Soh http://www.facebook.com/joannasohofficial http://instagram.com/joannasohofficial/ https://twitter.com/Joanna_Soh/ http://www.joannasoh.com (Sign Up for weekly printable workouts & recipes) HER Network http://www.hernetwork.tv http://www.facebook.com/hernetwork.tv http://instagram.com/hernetwork.tv </video> <video> How to do High Knee Pulls with Hop | Joanna Soh Description: Read below for complete step by step guide to do the exercise above. Joanna Soh is a certified Personal Trainer (ACE), Women’s Fitness Specialist (NASM) and Nutrition Coach (VN). SUBSCRIBE to her main channel http://www.youtube.com/joannasohofficial for effective exercises, healthy recipes, fitness & nutritional tips, meal plans, workout plans and more. Steps: • Begin by standing with the feet shoulder-width apart. Extend your hands straight up in the air. • In one motion, jump and lift your right knee up toward the ceiling while pulling your hands down toward the sides of your waist. • Without pausing, reverse the motion by lowering your right leg back to the starting position, and arms up in air. • Continue to alternate knees as quickly as you can. Useful Tips: • Make sure to bring the knees toward your chest and crunch your abs. • Tighten your core and keep your body as straight as possible. • Avoid leaning forward or back too much. You should feel your: • Quads, hamstrings, glutes and calves. Stay connected with Joanna Soh http://www.facebook.com/joannasohofficial http://instagram.com/joannasohofficial/ https://twitter.com/Joanna_Soh/ http://www.joannasoh.com (Sign Up for weekly printable workouts & recipes) HER Network http://www.hernetwork.tv http://www.facebook.com/hernetwork.tv http://instagram.com/hernetwork.tv </video> <video> How to do Burpees with Dumbbell Press | Joanna Soh Description: Read below for complete step by step guide to do the exercise above. Joanna Soh is a certified Personal Trainer (ACE), Women’s Fitness Specialist (NASM) and Nutrition Coach (VN). SUBSCRIBE to her main channel http://www.youtube.com/joannasohofficial for effective exercises, healthy recipes, fitness & nutritional tips, meal plans, workout plans and more. Steps: • Start in a standing position with your feet shoulder-width apart, while holding a dumbbell in each hand. • Push your hips back, bend your knees, and lower your body into a squat. • Place the dumbbells on the floor directly in front of you. Shift your weight onto your hands. • Jump both feet back to softly land on the balls of your feet into a plank position. Your body should be in a straight line from your head to heels. • Jump your feet back toward your hands. • Press both dumbbells overhead and rise back up to your feet. Useful Tips: • When in a plank position, be careful not to ache your lower back or stick your butt up in the air, as both can prevent you from effectively working your core. • Do not over extend your shoulders back when pressing the dumbbells overhead. You should feel your: • Your entire body working! Stay connected with Joanna Soh http://www.facebook.com/joannasohofficial http://instagram.com/joannasohofficial/ https://twitter.com/Joanna_Soh/ http://www.joannasoh.com (Sign Up for weekly printable workouts & recipes) HER Network http://www.hernetwork.tv http://www.facebook.com/hernetwork.tv http://instagram.com/hernetwork.tv </video> <video> How to do Assisted Lunge | Joanna Soh Description: Read below for complete step by step guide to do the exercise above. Joanna Soh is a certified Personal Trainer (ACE), Women’s Fitness Specialist (NASM) and Nutrition Coach (VN). SUBSCRIBE to her main channel http://www.youtube.com/joannasohofficial for effective exercises, healthy recipes, fitness & nutritional tips, meal plans, workout plans and more. Steps: • Begin by standing in a split-stance with your right foot forward and your left foot back. Engage your abdominal muscles, straighten your back and look straight ahead. • Support your body by placing one hand on the box. Maintain this position as you lower your hips toward the floor by bending your legs to 90°. Continue down until your left knee nears the floor then press through your right heel to return to the starting position. • Complete the desired number of repetitions, then repeat the exercise with your left leg forward. Useful Tips: • Keep your chest up, back straight and look ahead. • Avoid leaning your body forward or backward. • Do not let either heel turn inward. Keep feet in line with the legs. • Your knees shouldn’t go pass your toes. • The back heel should always be lifted slightly. You should feel your: • Glutes, hamstrings, quads and calves. Stay connected with Joanna Soh http://www.facebook.com/joannasohofficial http://instagram.com/joannasohofficial/ https://twitter.com/Joanna_Soh/ http://www.joannasoh.com (Sign Up for weekly printable workouts & recipes) HER Network http://www.hernetwork.tv http://www.facebook.com/hernetwork.tv http://instagram.com/hernetwork.tv </video> <video> How to do Leg Curls | Joanna Soh Description: Read below for complete step by step guide to do the exercise above. Joanna Soh is a certified Personal Trainer (ACE), Women’s Fitness Specialist (NASM) and Nutrition Coach (VN). SUBSCRIBE to her main channel http://www.youtube.com/joannasohofficial for effective exercises, healthy recipes, fitness & nutritional tips, meal plans, workout plans and more. Steps: • Stand tall with your feet shoulder-width apart, toes pointing straight ahead and arms 90° close together, directly in front of your face. This is your starting position. • As you breathe out, curl your right leg up until your heel is close to your butt, simultaneously bring your arms out to the side, away from each other until you feel a slightly stretch on your chest (still keeping at a 90° angle). • Return to starting position and repeat on the opposite leg. That’s one rep. Useful Tips: • Don’t rush the moves, ensure proper form throughout. You should feel your: • Glutes, hamstrings, quads, chest and shoulders. Stay connected with Joanna Soh http://www.facebook.com/joannasohofficial http://instagram.com/joannasohofficial/ https://twitter.com/Joanna_Soh/ http://www.joannasoh.com (Sign Up for weekly printable workouts & recipes) HER Network http://www.hernetwork.tv http://www.facebook.com/hernetwork.tv http://instagram.com/hernetwork.tv </video>

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Description

It's Joanna here! =) I wanted to put together a comprehensive exercise library with over 300 exercises including step by step guidance, muscles worked and things to avoid to guide you through your workout.
I hope you find them useful.

Check out & SUBSCRIBE to my main channel for fun & effective exercises, healthy recipes and fitness tips: http://www.youtube.com/joannasohofficial

I'm a Certified Personal Trainer (American Council of Exercise)
Certified Nutrition Coach (Venice Nutrition)
Certified Women's Fitness Specialist (NASM)
Certified in Resisted Movement Training (ACE)


Let's stay connected:
http://www.joannasoh.com
http://www.facebook.com/joannasohofficial
Instagram: @joannasohofficial

Spread the LOVE! x

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