41-Minute Strength Training for Women Over 40 – For Home

This strength workout is a MUST for any woman over 40. Starting with a mobility circuit to open up the hips, low spine and shoulders we then begin a total body strength workout, hitting a lot of muscles that tend to be under-used as we get older. IE: glutes, shoulders, posture muscles, core & triceps.

From there we finish off with a new upper body finisher, targeting the shoulders and triceps.

TOOLS NEEDED

chair (or bench), pair of heavy, moderate & light

THE WORKOUT

Mobility Work – 8 x 20sec
Side to side lunges
Deep squat

2 x 40sec
Single arm squat
Single arm rotational press
Single arm squat
Single arm rotational press

2 x 40sec
Chest press

2 x 40sec
Crossover lunges

2 x 40sec
3 point dumbbell row
1-arm bicep curl
3 point dumbbell row
1-arm bicep curl

3 x
10 side lateral raises
10 tricep extensions