Weight Loss Tip:One of the most important ways to be fit is to stay hydrated. You should drink around 2 liters or 8 glasses of water that are 8 ounces full. Being hydrated keeps your energy high, and prevents you from pigging out at the first sign of hunger. It also removes impurities from your body.
I am new to YouTube. Please support by subscribing to my Channel. Like and share the video as well.
Most of us would like to START exercising but we do not know Where or How to start, hence we lose motivation after a month of not seeing results plus boredom. The video will tell you EVERYTHING you need to know in starting a successful Workout Plan, to keep you motivated, and most importantly to achieve your GOALS!
For example how many days should I workout? How long for? How many repetitions and sets should I perform? What time of the day is best to workout? What exercises should I perform to lose weight? How long should I rest in between each set? How hard should I push myself? When will I see results? How important is my food intake?
All these questions will be answered in this video plus more nutritional and motivational tips as we work towards your goal in the next 8 weeks.
I've called the 8-week challenge the ‘Fit & Feminine' workout! Just like most of you, I want to be fit but still feminine looking at the same time (not too muscular eh!)
There are 2 plans for you to choose from:
a) 3-day Workout Plan
b) 5-day Workout Plan
Both workout plans are as below. Please feel free to write them down and go through my ‘Workout With Me' videos to perform these exercises. You may adjust the days according to what suits you best so long as you stick to exercising for either 3 or 5 days. They can be performed both in the gym or at home.
The 3-day Workout Plan (Suitable for Beginners)
Monday: Cardio + Total Body + Core
Warm Up: 5 — 10 minutes
3 Lower Body Workouts: 2-3 sets each workout, 12 – 15 reps each set
3 Upper Body Workouts: 2-3 sets each workout, 12 – 15 reps each set
2 Abs Workouts: 2-3 sets each workout, 12 – 15 reps each set
Cardio: 20 — 30 minutes moderate intensity
Cool Down: 5 — 10 minutes total body stretches
Tuesday: Rest
Wednesday: Cardio + Total Body + Core
Warm up: 5 — 10 minutes
3 Lower Body Workouts: 2-3 sets each workout, 12 – 15 reps each set
3 Upper Body Workouts: 2-3 sets each workout, 12 – 15 reps each set
2 Abs Workouts: 2-3 sets and 12 — 15 reps each
Cardio: 15 — 20mins higher intense cardio
Cool Down: 5 — 10 minutes total body stretches
Thursday: Rest
Friday: Cardio + Total Body + Core
Warm up: 5 — 10 minutes
3 Lower Body Workouts: 2-3 sets each workout, 12 – 15 reps each set
3 Upper Body Workouts: 2-3 sets each workout, 12 – 15 reps each set
2 Abs Workouts: 2-3 sets and 12 — 15 reps each
Cardio: 20 — 30 minutes moderate intensity
Cool Down: 5 — 10 minutes total body stretches
Saturday: Active Rest
Perform an activity you enjoy. For example dancing, walking in the park, horse riding, swimming, hiking, window shopping etc.
Sunday: Complete Rest
The 5-Day Workout Plan
Monday: Cardio + Lower Body + Core
Warm Up: 5 — 10 minutes
4 Lower Body Workouts: 2-3 sets each workout, 12 – 15 reps each set
3 Abs Workouts: 2-3 sets each workout, 12 – 15 reps each set
Cardio: 20 — 30 minutes moderate intensity
Cool Down: 5 — 10 minutes total body stretches
Tuesday: Cardio + Upper Body
Warm Up: 5 — 10 minutes
4 Upper Body Workouts: 2-3 sets each workout, 12 – 15 reps each set
3 Abs Workouts: 2-3 sets each workout, 12 – 15 reps each set
Cardio: 15 — 20 minutes higher intensity
Cool Down: 5 — 10 minutes total body stretches
Wednesday: Active Rest
Do an activity you enjoy. For example dancing, walking in the park, horse riding, swimming, hiking, window shopping etc.
Thursday: Cardio + Lower Body + Core
Warm Up: 5 — 10 minutes
4 Lower Body Workouts: 2-3 sets each workout, 12 – 15 reps each set
3 Abs Workouts: 2-3 sets each workout, 12 – 15 reps each set
Cardio: 20 — 30 minutes moderate intensity
Cool Down: 5 — 10 minutes total body stretches
Friday: Cardio + Upper Body + Core
Warm Up: 5 — 10 minutes
4 Upper Body Workouts: 2-3 sets each workout, 12 – 15 reps each set
3 Abs Workouts: 2-3 sets each workout, 12 – 15 reps each set
Cardio: 15 — 20 minutes higher intensity
Cool Down: 5 — 10 minutes total body stretches
Saturday: Cardio + Total Body + Core
Warm Up: 5 — 10 minutes
4 Total Body Workouts: 3 sets each, 15 reps
3 Abs Workouts: 3 sets and 12 — 15 reps each
Cardio: 20 — 30 minutes moderate intensity
Cool Down: 5 — 10 minutes total body stretches
Sunday: Complete Rest because You Deserve It!
Do not skip your warm-ups and cool down. It's essential to warm up your muscles to avoid cramps and cool down to avoid injuries as well as muscle soreness.
Please like and share this video.
Subscribe to my channel for new fitness and nutritional video weekly:
Check me out and connect with me via facebook:
Go to my website for daily inspiration, printable workouts and to know what I'm up to:
Send me a mail:
[email protected]
Love your vids Joanna. Thank u so so much!!
I’m creating my routine now but i have a question
should i do the same exercises for the 3 days each week or should i change them
for each day for example each monday (A) and thursday (b) ? i don’t now if that makes sense
B )5day workout plan
Wow, thanks a lot ! I’m starting the three days workout plan in a week ( it is impossible now because of busy schedule.), I will try this eight week, and I will keep you updated on my progress every three to four weeks. 😀
youre amazing♡
Links to the work outs?
jhonna u motivate very well n I am going to start it from tomorrow….. thanx jhonna…luv u
I like all your workouts ..really helped me to lose weight ..
Heads of mam u r the best trainer i ever seen on net.
My mate had dropped an insane amount of weight so needless to say I was curious. Many people suggested that I google “sowo amazing plan”. Once I listened to their assistance, I lost 12 and a half lbs.
Following a friend of mine applied this diet “sowo amazing plan” (Google it) to get rid of 17 lbs, I actually learned a lot about it. Therefore of course I read into detail about it on google.
thank u so much for this video. God bless u
supr yar
how sweetly u r talking
its reallyyy to lovely joanna
Ma’am can you do a video for full lower body workout… Like your video of full total upper workout please (Quads, Hamstrings, calves and glutes) please…
can i do this in.two part… like cardio in evening n rest workout in morning
Following this diet is so easy and I am so happy I have stumbled onto it. Shortly, I will certainly lose 8 more pounds with “sowo amazing plan” (make sure to google it! ).
hai I have followed your workout tips thank you so much.
I have a small doubt that after beginners workouts for 4 weeks what workouts will do for perfect body shape for women.
please sujjest me.
Amazing…Amazing….Amazing
Also you should make a new video and retry it. I want to see your beginning and afters too kinda like I’m doing it with you as a friend or something.