Beginner – Intermediate Strength Training for Women for Women Over 40

Beginner – Intermediate Strength Training for Women for Women Over 40

20-Minute Beginner – Intermediate Strength Training for Women Over 40

From beginner-intermediate, you will hit your goals with this strength training workout specific for women over 40. This total body workout is great for home.

All you need are a pair of light dumbbells (intermediate: also have a pair of moderate and heavy dumbbells), and a mat if you’re on a hard surface.

Let’s get you strong with this strength training workout for women!

TOOLS NEEDED

nothing

THE WORKOUT

2 x 45sec
Goblet squat
2 arm row

2 x 45sec
Chest press
Bridge hold with marches

1 x 45sec
Side leg lift
Clam
Side leg lift
Clam

2 x 45sec
Seated CHEK press
Seated tricep dip

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8 Exercises & Stretches for Sciatica Lower Back Pain for Women Over 40

8 Exercises & Stretches for Sciatica Lower Back Pain for Women Over 40

20-Minute 8 Exercises & Stretches for Sciatica Lower Back Pain for Women Over 40

My top 8 exercises for sciatica and lower back pain relief, for women over 40. Great to do on daily basis, the only tools you need are a pillow and a stretch tie. Help ease your lower back pain with these 8 exercises.

Remember, however, you should seek the advice of a physiotherapist (or your doctor) if you have low back pain.

Never use the information and exercises found on YouTube or the internet as a treatment plan until you’ve consulted, in person, with a healthcare professional.

Deal? Deal!

TOOLS NEEDED

a mat, pillow and stretch tie (a bathrobe tie, or old necktie work)

THE WORKOUT

Standing low back extensions x10
Prone low back extension
Single arm press up x10
Press ups x10
Sciatic nerve glides x10
Figure 4
Piriformis with spinal twist
3 way hamstring stretch

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Beginner – Intermediate Strength Training for Women for Women Over 40

Intense Dumbbell Met-Con Workout for Women Over 40 | All Levels

40-Intense Dumbbell Met-Con Workout for Women Over 40 | All Levels

35-minute intense dumbbell (for all levels!) workout for women over 40. This is the BEST circuit and met-con workout to strengthen, tone and burn a ton of calories.

And, the best part, you only need one pair of dumbbells!

If you’re a beginner join us. I have modified a few of the moves and, as always, I coach through all the moves.

FYI: you also got out of one round of push presses and front squats. That was my bad, which I think you’ll thank me for. 😂

TOOLS NEEDED

a pair of mod dumbbells

THE WORKOUT

6 x 30sec

Dumbbell Clean
Push press
Front squat
Crush press
Renegade tricep kickbacks
1 arm dumbbell snatch
Alternating piston rows
Other arm DB snatch

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15-Min Low Impact Cardio Workout | Knee & Low Back Friendly | For Women Over 40

15-Min Low Impact Cardio Workout | Knee & Low Back Friendly | For Women Over 40

15-Min Low Impact Cardio Workout | Knee & Low Back Friendly | For Women Over 40

15-Min low impact cardio workout, knee & low back-friendly, programmed for women over 40.

If you’ve only got 15-min this low-impact workout will deliver! Or add on a strength workout afterwards to hit it all in one workout.

I’ve made this knee & low back-friendly by limiting the squats and getting rid of the impact. But, this workout will deliver!
A low-impact workout with high-impact results.

Trainer’s promise.

TOOLS NEEDED

nothing

THE WORKOUT

2 x 50sec
Step tap with arms coming across
Wide squat tap & reach
¼ squat with knee tap

2 x 50sec
Hook & knee up
Tap back & reach
Side shuffle

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10-Minute Strengthening Workout For the Lower Back for Women Over 40

10-Minute Strengthening Workout For the Lower Back for Women Over 40

10-Minute Strengthening Workout For the Lower Back for Women Over 40 | Follow Along

Strengthen your lower back with this 10-minute strengthening workout for the lower back. This workout is designed to target the deep core muscles, low spine and glutes.

Best done 3-4 times a week, and feel free to add this little gem of a workout after your regular workout, or any time other time of the day.

Why do you need this?

Whether you have low back pain, or not, anyone over the age of 40 needs to strengthening the lower back muscles, as well as the hips and core, to bulletproof the spine for whatever activity you do on a daily basis.

TOOLS NEEDED

nothing

THE WORKOUT

1 x 45sec
Standing windmill stretch
Bird dog
Bird dog
Bridges
Side plank with clam raises
Side plank with clam raises
Dead bug
Low back extension
Swimmers

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SHOULD BE DOING?

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PJ ox

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