How to Lift Dumbbells to Lose Weight & Lean Up | Gym Training | Joanna Soh

♥ Everything you need to know to start lifting weights! Step by step explanation + Dos & Don’ts. Filmed at Be Urban Wellness:
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♥ Joanna is a certified Personal Trainer (ACE), Women’s Fitness Specialist (NASM) and Nutrition Coach (VN).

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I’m going to show you and explain each exercise in detail, teach you the correct techniques and also things to avoid doing. You can also do these workouts at home. So if you’re a beginner and you want to start lifting weights, but unsure where or how to start, be sure to watch this video through.

1) Dumbbell Squats
Muscles: Glutes, hamstrings, quads and core.
Weights: Between 5 – 8kgs each or more.

2) Alternate Overhead Lunge
Muscles: Glutes, hamstrings, quads, core & shoulders.
Weights: Between 5 – 8kgs

3) Bent-Over Row
Muscles: Back & Biceps.
Weights: Between 5 – 8kgs

4) Chest Press
Muscles: Chest, Shoulders & Triceps.
Weights: Start with 4 – 6kgs each.

5) Bicep Curl to Shoulder Press
Muscles: Biceps, Shoulders & Triceps.
Weights: Choose something lighter but not too light, between 3 – 5kgs each.

6) Tricep Kickbacks
Muscles: Triceps.
Weights: Go for a lighter weight, between 2 – 4kgs each.

7) Reverse Fly
Muscles: Upper Back & Shoulders.
Weights: Go for lighter weights, between 2 – 3kgs each.

8) Full Extension
Muscles: Upper & Lower Abs.
Weights: Between 4 – 6kgs.

9) Russian Twist
Muscles: Core and Obliques.
Weights: Between 4 – 6kgs.

Perform all 9 exercises as a Total body strength-training workout in about 45 minutes. Follow them in the sequence I’ve laid out in this video. Aim to perform between 12 – 15 repetitions per exercise. If you can do more than 15 reps, then the weights are too light and you need to increase them

If you are an absolute beginner, then complete 2 sets for each exercise before moving on to the next exercise. As you progress, aim to complete between 3 – 4 sets.

If you’re looking to buy dumbbells, as a beginner, I’d recommend buying 2 pairs of dumbbells. One heavier pair, between 5 – 6kgs each and another lighter pair, between 3 – 4kgs each. It’s always better to buy a heavier pair because then you can train and progress into lifting heavier. You don’t have to spend your money on buying really light dumbbells, because you can easily make them at home using water bottles.

All the best! xx


  1. Ako to mismo! on October 2, 2021 at 7:46 am

    How many reps for beginners?

  2. Danyal Anwar on October 2, 2021 at 7:46 am

    Whats your. Workout app name please its urgent

  3. NazIa Shaikh on October 2, 2021 at 7:51 am

    Nice video 👍

  4. VD on October 2, 2021 at 7:52 am

    Can I ask, if Im going to follow this video workout, do I need to stretch before hand? or this has included the stretch already?

  5. Jojo DC Santiago on October 2, 2021 at 7:52 am

    April 12 2021
    3rd Day of this Exercise…
    What are your regular food…

  6. Madalina C. on October 2, 2021 at 7:52 am

    Will you please re-make this video with all exercises, but without any instructions or pauses?

  7. Alaina da Costa on October 2, 2021 at 7:54 am

    I’m looking forward to starting! When talking about the dumbbell weight, does that include the bar? The weights we have attach to the ends of the small bar. The bar itself has some weight to it

  8. Olisoa Santatriniaina on October 2, 2021 at 7:54 am

    Very useful! Thank you 🙏🏻

  9. Jason Madello on October 2, 2021 at 7:56 am

    I was going to ask you how many minutes should i use a dumbell to get down to 80 pounds or lesser.

  10. Mohan Raj on October 2, 2021 at 7:57 am

    It’s a lot easier to stick to your diet plan when you know that you can have cheat meal twice a week without ruining your progress. Guys from Agoge Diet are doing a great job. Visit their website and see for yourself.

  11. Pippo on October 2, 2021 at 8:00 am

    I just want to strengthen my arms (because I’m learning karate) but don’t want to build up any muscle. Would exercising with dumbbell make me bulky?

  12. 14. Fajar Handayani XII MIPA 7 on October 2, 2021 at 8:03 am

    timestamps for myself: 01:06 04:20 05:50 06:35

  13. Neethu sukumaran on October 2, 2021 at 8:05 am

    It’s very useful thank you so much dear

  14. JIME G on October 2, 2021 at 8:05 am


  15. MP on October 2, 2021 at 8:06 am

    Will it make me bulky?

  16. Irish Gacutan on October 2, 2021 at 8:08 am

    How long is the rest per set?

  17. Jojo DC Santiago on October 2, 2021 at 8:08 am

    2nd Day April 11
    See u 2m….

  18. abhishek kumar on October 2, 2021 at 8:10 am

    Diet plan from *Agoge Diet* is so simple that everyone can follow it. No buzzwords, no bullsh*t, no pussyfooting. Only clear directions and instructions. Losing fat is easier than ever.

  19. Shreshtha Sharma on October 2, 2021 at 8:11 am

    Wow thats gud
    I got now find out which i was searching 💪💪🎧🎧⛹⛹🏋🏋☺❣❣

  20. Jiyoung kim on October 2, 2021 at 8:11 am

    I don’t care about my belly hehe.. my concern is my saggy arms..😥😥😭😭

  21. snatched waste on October 2, 2021 at 8:13 am

    Does anyone know how many I should be doing of these excerises?

  22. Sarika Singh on October 2, 2021 at 8:14 am

    Does lifting weights help in toned arms ??? I want to lose my arm fat , But I’m afraid that my arms may not get bigger and bulky😥😥

  23. Vamika on October 2, 2021 at 8:14 am

    Thank you so much sister!!!!

  24. RN love on October 2, 2021 at 8:15 am


  25. Bethan Slocombe on October 2, 2021 at 8:15 am

    How many liters of water would be okay to help build muscle ? Thanks

  26. Sol Inspired on October 2, 2021 at 8:16 am

    What are kgs to lbs?

  27. Naga Lakshmi on October 2, 2021 at 8:19 am

    Where do I can buy dumbells pls tell me

  28. nivedita verma on October 2, 2021 at 8:20 am

    thank uh so much for this wonderful explanation…love from India

  29. I.Am.Healing Empowered on October 2, 2021 at 8:20 am

    So so helpful! Thank you

  30. Sofea Aquatic on October 2, 2021 at 8:23 am

    With this airbag tummy,thicc ass and racks…It encourage me to start exercising more.I did 5-7k walk each morning now and currently lifting 10kg in each arms to get bulky.Frick those close minded people who thinks we women shouldn’t lift,i think it is very attractive to see a nice fit girl with buff arms,just saying.

  31. alhena khan on October 2, 2021 at 8:23 am

    Will this help me keep my glutes while losing weight ?

  32. prescilla george on October 2, 2021 at 8:24 am

    I started my weight training with your video …how wonderful I feel today and liberated to reach my Goal for a firm ,sculpted & toned body forever as long I live …God bless!

  33. Parvathy S Menon on October 2, 2021 at 8:25 am

    Can we do this same exercise 5 days a week?

  34. Raj Rani on October 2, 2021 at 8:27 am

    Awesome video

  35. Emak-Emak Cari Inspirasi on October 2, 2021 at 8:29 am

    Thanks for this, Joanna! Very useful for a beginner like me. I wish you could do this together with us like your other videos, not just a demo. Keep up the good work!

  36. praveen kokkirala on October 2, 2021 at 8:29 am

    My wife is looking for beginner’s exercises to lose weight. I am going to suggest this. How many days per week one should do this workout??

  37. prescilla george on October 2, 2021 at 8:30 am

    Joanna, congrats to the new achievement …please let me know I got only two days a week as my weekly offs. What can I do build muscles on off days as I can visit gym ,but rest 5 days I can only go for walk or run …please guide

  38. DORYS CHRISTOPHER on October 2, 2021 at 8:30 am

    If a teenager use dumbbells, will it affect their growth? Will it stunt their growth?

  39. Ravneet Kaur Arts on October 2, 2021 at 8:32 am

    Thanx for sharing.

  40. Pinaki Sankar Adhikari on October 2, 2021 at 8:32 am

    your squat is wrong. u r leaning a bit more.

  41. Sol Inspired on October 2, 2021 at 8:33 am

    I have 5lb weights and 15 lbs weights at home. Unable to go the gym rt now.

  42. bowie go around on October 2, 2021 at 8:33 am

    Such a good clip on explaining the right posture for beginners. Thanks for it.

  43. StrongazDiamondz on October 2, 2021 at 8:36 am

    Do this everyday or every 2 days? Should you rest for a day after weight lifting or should I do this everyday to see results?

  44. Nia Fitria Sari on October 2, 2021 at 8:36 am

    Excuse me, may i know this training is done to gain the body weight or lose weight? I really wanna gain my weight. Thank you

  45. SM JAMIL AFTAB on October 2, 2021 at 8:36 am

    Could U give the timing each exercises

  46. Identity Habitz on October 2, 2021 at 8:37 am

    No one talks about how often we should do this 👀 Once a week?

  47. Lyn M on October 2, 2021 at 8:38 am

    Very informative video!! I am following your cardio and strength vids for almost 2 months and now I can’t wait to buy dumbbells 💪🏻

  48. Sweet Panda on October 2, 2021 at 8:38 am

    I have 1.5 kg dumbbells 😑😑😂😂🙂👍

  49. Justice Asukwo on October 2, 2021 at 8:41 am

    I got my diet plan from Agoge Diet and lost 2kg in just 10 days. So far, so good. Can’t wait to see numbers on scale after 20 more days. I am so excited about this.

  50. cornelia vini on October 2, 2021 at 8:45 am

    Start trying weight lifting workout after couples of months doing cardio as my daily routine.
    On this very first day weight lifting work out, i stop just at second move. Lol. Its harder than its seemed.
    I hope i can get to third move tomorrow. 😅

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