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10,000 Squat & Plank Challenge (in 30 Days!) | Joanna Soh
By | Health & Fitness
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10,000 Squat & Plank Challenge (in 30 Days!) | Joanna Soh
**Complete 20 reps for each exercise. Aim to do this workout every day for the next 30 days.
8 Squats & 8 Planks. Only 15 minutes long! Game on?
Exercises
1) Prisoner Squat
2) Plank Shoulder Tap
3) Side Squat
4) Plank Rock
5) Sumo Squat
6) Plank Hip Dip
7) Squat to Lunge
8) Short Plank Knee Tap
9) Squat Jacks
10) Plank Jacks
11) Squat with Leg Raises
12) Cross Plank
13) Narrow to Wide Squat Pulses
14) Plank Up-Down
15) Lateral Jump Squats
16) Single Leg Plank Hold
Estimated Calories Burned: 170 – 230 Cals
Regression: For those you need to take it a notch down, you can regress by removing the explosive movements, start by planking on your knees or pause the video and take longer breaks between exercises.
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Record a video or take a picture of you doing the workout, tag me @JoannaSohOfficial #JSohActive #SquatandPlankChallenge
I'm a certified Personal Trainer (ACE), Women’s Fitness Specialist (NASM) and Nutrition Coach, with over 9 years of experience.
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mam as a beginner how should i start the workout
Hi ,how are you???
Start my sweat@home workout routine daya wise or do zumba, aerobics and kickboxing from my YouTube channel… M sure you will get 100% result with clean diet dear ☺😊😍 check my channel..
Surelyyy gonna do for next 30 days as in INDIA there are high chances of extending the lock down ..ND AFTER 30 DAYS I WILL INFORM U JOANNA DII THAT I HAVE REDUCED 5 -6 Kgs😘😘😘🍫🍫🍫🍫😘😘u know dii i have been following u since i was in class 8th and now i am in 12th has seen a lot of change in my body and physique with ur workouts loads of loveee to u
Hi ,how are you???
Start my sweat@home workout routine daya wise or do zumba, aerobics and kickboxing from my YouTube channel… M sure you will get 100% result with clean diet dear ☺😊😍 check my channel..
I’m on a diet and I’ll try to do this workout as much as I can since I have a lot of school work, I’mma go die now, thanks for the awesome workout!
Hi ,how are you???
Start my sweat@home workout routine daya wise or do zumba, aerobics and kickboxing from my YouTube channel… M sure you will get 100% result with clean diet dear ☺😊😍 check my channel..
Good working impressive I am going to start this today
Just finished the 10K SQUAT challenge! Let’s do this one! Starting today! 🙂
Hi Joanna,I do follow your workout sessions regularly.Iam going to take this challenge 💪
I can’t wait to finish the current hiit program I’m on, so I can start doing some of yours 🙂
This was really good one, I’m going to do today, thank you so much you’re the best 😍😍😍💖💖💖
You are the best already did this just now..looking forward for best results..have already reduced a lot of belly fat and weight by following your whole body workout,abs and core,500 abs challenge, 10,000calories challenge and many more..now started this .loads of love from India..
i will do this starting tomorrow
This is killer! Amazing❤💥 can’t wait to try out
Jonna you are such a amazing guy. You motivate us in that lockdown period. Thank you for sharing it 😊😊👍👍
This is great! Can I combine this with your Build your abs (Total body strength training)? Thanks Joanna! All the best! From PH❤
Starting it from today 🙌🏼 thank you!
Thanks Joanna, this is the Challenge i am going to start on the 1st of May 💪👍it Will be AMAZING for my glutes and abs. Xoxo from Italy Francesca
Hi joanna 😍 I’m gonna do this challenge 👍 I wanna share something with you , I have a FEAR OF CHANGE . Like I mean this is a time of marriage for me . I’m happy about that but still I’m feeling scared that can I able to maintain this fitness even I get married ?
I can only get negative vibes from my family&friends . All are saying that I’ll gain weight after my marriage , that’s so irritating
I love my fitness right now like I’m feeling more energetic , positive, confident and stronger than even . I dont want to lose that . Somewhere its bothering me I want to share this you , please give me some positive words regarding this . I’ll be waiting for your wonderful reply 😘
Aaah!! Joanna you tempt me a lot into trying your workouts immediately. If only I was not carrying now, i would have jumped into this at once 😁😁
Lots of love😍😍😍
You are my inspiration literally love all your workouts so much, Im currently finishing up another 30 day challenge but can’t wait to try many of your workouts throughout this year. Thank you for doing what you do!!
Plank up-down is very deceiving looks easy when someone is doing it, but when you do it first time, man it will drain your strength very fast
Hi sis!! I feel excited every time you would upload a new video.
Cant wait to do this new work out tomorrow when i wake up 😁💪🏻💪🏻