Womens Workouts
DAY 9 FULL BODY Strength Training [weight training for women beginners]
![DAY 9 FULL BODY Strength Training [weight training for women beginners]](https://wordupnews.com/wp-content/uploads/2024/10/1729520775_maxresdefault.jpg)
Build muscle and endurance with this full-body dumbbell workout, incorporating exercises for your whole body and core.
Ideal for at-home use, this low-impact routine is suitable for beginners or anyone minimizing high-impact movements.
#weighttraining #strengthworkout #garagefitnessgirl
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W O R K O U T
Complete 2 sets of each exercise before moving on to the next, 40 secs work/30 secs rest
I used a set of 4kg/9 lbs, 7kg/15.5 lbs, 10kg/22 lbs & 15kg/33 lbs dumbbells but you may want to use something lighter or heavier depending on your fitness and strength level.
______________________________________
1️⃣Pec Dec Chest Fly | 4kg/9 lbs
2️⃣Reverse Fly | 4kg/9 lbs
3️⃣Static Lunge (L) side | 10kg/22 lbs
4️⃣Static Lunge (R) side | 10kg/22 lbs
5️⃣Front to Lateral Raise | 4kg/9 lbs
6️⃣Close to Wide Grip Curls | 7kg/15.5 lbs
7️⃣Sumo Deadlift |15kg/33 lbs
8️⃣Glute Bridge | 15kg/33 lbs
9️⃣Weighted Wall Sit | 7kg/15.5 lbs
Abs -Complete 2 rounds of each exercise. 35 secs work/15 secs rest
1️⃣Clap Crunch
2️⃣Plank Knee to Chest to Leg Lift
3️⃣Commando Plank
4️⃣Heel Taps
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✅BEGIN TO LIFT TRAINING SCHEDULE
The optimal way to perform this program would be to alternate training days with a 30-60 minute walk or rest day. So a sample workout schedule may look like this:
Monday – Full Body Strength
Tuesday – 30-60 minute walk or rest day
Wednesday – Full Body Strength
Thursday – 30-60 minute walk or rest day
Friday – Full Body Strength
Saturday/Sunday – 30-60 minute walk or rest day
**To make this a 5-6 day a week program, repeat 2 or all of the weekly workouts published.
If you want to build muscle and strength, aim to increase loads as you progress through the program whilst maintaining good form 💪
🤳S O C I A L S
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D I S C L A I M E R
This is my own personal workout and may not be suited for you. It is strongly recommend that you consult with your doctor before beginning this or any exercise program. By engaging in this exercise program, you agree that you do so at your own risk
Thank You For Following Along
Penny xo
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30 Minute total body workout Full Body Stretch is a hatha yoga class with some vinyasa flow to warm up the body. For another great total body yoga workout click here https://www.youtube.com/watch?v=FRAEaBtP2r4&list=PLEs9dX8UXFZqDg8u7S6v0A1IUeuJ2sbX2&index=2&t=0s
For the complete Total body yoga collection click this playlist here https://www.youtube.com/playlist?list=PLEs9dX8UXFZqDg8u7S6v0A1IUeuJ2sbX2
To try MyYogaPal for 7 days for just $1 click here https://www.myyogapal.com/offers/H5VRN4Sj
#glowingyogabodyworkout #totalbodyyogaworkout #fightmasteryoga
Get extra strength to perform yoga poses you never thought possible by strengthening your core by clicking here https://www.myyogapal.com/core-sign-up and check out our most popular videos here https://www.youtube.com/playlist?list=PLEs9dX8UXFZr49caXzoog429B-C742_Wk
If you want to feel better in your body this is the channel for you. Because when you practice yoga you feel better!
Don’t worry if you’re not flexible or can’t do the poses perfectly. The motto of Fightmaster Yoga is “It’s not about the pose”. You don’t have to be perfect.
All you have to do is show up. When you make the decision to take care of yourself, all sorts of amazing things begin to happen. You have more energy. You become more patient. Your outlook on life becomes more positive. And all of these changes you will experience in this yoga journey will begin to affect those around you in ways you never dreamed possible.
This practice can bring a loving, positive energy that will spread throughout your world. And as you deepen your yoga practice you will have the opportunity to meet many like minded souls like yourself who are also laying down their mat and doing the work.
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Are you ready to Get Stronger and Build Muscle at Home ! ? We will perform 4 Exercises for 2 Rounds before moving onto the next set. There are 3 Sets altogether. Have a Selection of Dumbbells ready and an Exercise Mat. A Warm Up and Cool Down are also included for your convenience.
Why not get some easy to follow, and solid nutritional tips & also help support my channel at the same time by purchasing a copy of my recent eBook ? Your support will help me to continue to provide multiple new free workouts for you each week. Any money received goes straight back into keeping the channel going for you.
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If you would like to try a more extensive pre-workout warm-up, I have one for you on my channel here:
Here is the link to my Cool Down Playlist, where you will find multiple Cool Downs to choose from – short and long in duration:
All the best, Trish.
#livelyladies #womenover50 #strengtrainingforwomenover50
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This workout is 20 minutes long made up of 20 different moves
Working for 40 seconds and resting for 20 seconds.
Please share this workout with your friends and family, hit subscribe and let’s get as many people as possible working out together on The Body Coach TV.
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Welcome to your ultimate low back strengthening workout for women over 40! As we age, we must keep our backs strong and healthy. This quick and effective routine can be done anytime, anywhere, making it perfect for busy, on-the-go women like you.
Add this workout before or after a workout, or perform as a stand-alone if improving the strength of your lower back is a goal of yours. This workout can be done daily, and I recommend it at least 2-3 times a week for best results.
This workout is suitable for all levels and is osteoporosis-friendly.
Tools: access to a wall
1 x 45sec
Wall press dead bugs
Wall press glute bridges
Frog bridges
Alt single leg bridge
Low back extensions
Bird dog w/pause
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“25-Min Toned & Lifted Glutes”
“The Ulitmate Guide to Losing Fat After Menopause”
“Knee-Friendly Booty Burn MetCon”
“39-Min Total Body Strength Workout to Build Bone”
“25-Min Shoulder-Friendly Strength Workout – for the Whole Body”
“16-Min All Standing Cardio”
“10-Min Full Body Mobility Workout”
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00:00 Introduction
00:52 Warm up
01:53 Workout
07:50 Cool down
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Lower body session with scheduled rest periods and reps to support hypertrophy….let’s put the work in!
Demanding a lot from the quads, glutes and hamstrings using dumbbells and bodyweight as resistance with dynamic, partial reps, isometrics and tempo to really make this an extremely challenging lower body workout!
The dumbbells I am using are 17.5kg each and I also have one heavier at 25kg for sumo squats and sumo deadlift squats!
Where I use maybe only the one dumbbell, you can absolutely use 2 depending on the weights you have!
The timer will be on throughout for 40 seconds of work, 20 seconds rest!
SUMO DEADLIFT SQUAT w/ PAUSE
SUMO DEADLIFT SQUAT w/ PAUSE
SUMO DEADLIFT SQUAT w/ PAUSE
SUMO DEADLIFT SQUAT w/ PAUSE
RDLs
RDLs
RDLs
RDLs
BULGARIAN LUNGE (dumbbell on opposite side)
SWITCH SIDE!
SWITCH SIDE!
SWITCH SIDE!
LUNGE HOLD (rise on beep)
SWITCH SIDE!
SWITCH SIDE!
SWITCH SIDE!
1/2 REP SUMO SQUATS (stand on beep)
1/2 REP SUMO SQUATS (stand on beep)
1/2 REP SUMO SQUATS (stand on beep)
1/2 REP SUMO SQUATS (stand on beep)
BULGARIAN LUNGE (closer for quads)
SWITCH SIDE!
SWITCH SIDE!
SWITCH SIDE!
FWD LEAN LUNGE (dumbbell in opp hand)
SWITCH SIDE!
SWITCH SIDE!
SWITCH SIDE!
BODYWEIGHT BULGARIAN LUNGE
SWITCH SIDE!
SWITCH SIDE!
SWITCH SIDE!
BODYWEIGHT STATIC LUNGE
SWITCH SIDE!
SWITCH SIDE!
SWITCH SIDE!
Finisher:
30/30/30
SUITCASE SQUAT (x2 dumbbells)
CLOSE SQUAT (x1 dumbbell)
1/2 REP BODYWEIGHT CLOSE SQUATS!
🔥🔥🔥🔥🔥
Something so nice mentally knowing you drop to bodyweight later in the workout yet it’s not any easier!
This workout gave me the best feeling… once over!😆 But yet loved every minute! My legs felt amazing yet finished after!
Rock it!!
Cx
Always ensure you warm up before any workout. Here’s my 5 Min Warm Up Routine: https://youtu.be/c0VxUFHdYzs
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Disclaimer: If you are new to exercise or planning on embarking on a new fitness programme, you should consult your physician. This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk. Disclaimer: As an Amazon Associate I earn from qualifying purchases
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Easy Workouts At Home For Women | Try It
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@jimontgomery3865
October 21, 2024 at 3:26 pm
Love your workout 💪 channel I am getting toned I loved but I can't wait for your next video ❤
@KonstantinosPlatis
October 21, 2024 at 3:26 pm
Excellent Penny 👌👌👌🧨🧨🧨. Thank you 👏👏🙏
@violettacsanigneh.6462
October 21, 2024 at 3:26 pm
Day9✅❤❤Thank’s Penny!
@magdalenagrzesik6067
October 21, 2024 at 3:26 pm
Day 9⃣ finished 😁🤗I love, love this serie Penny ,your workouts with weights make me stronger every single day🔥🏋🏼♀️💪🏻🔥Thank you from whole heart💙🫂Have a most wonderful day today Penny and you all here😊
@lee-annpillay5194
October 21, 2024 at 3:26 pm
Day 9 ✅💪Penny this series has just been so awesome,I can see a huge difference in my energy levels throughout the day.I started on the lower weights but now I feel confident with slightly heavier ones💪
Thanks Penny🫶
@marialuisalopez-vidriero
October 21, 2024 at 3:26 pm
So good and so wise training always!! Thanks, Penny
@myztical
October 21, 2024 at 3:26 pm
Felling stronger every week! Feels good to up that weigh! Will soon be needing a heavier set for the lower body especially. ❤
@rebeccasimon1104
October 21, 2024 at 3:26 pm
It’s been going well. I still can’t do the sit ups though and have to modify for that unfortunately.
@maggiesmith580
October 21, 2024 at 3:26 pm
❤ it Penny and I can’t wait for the next workout routine💪🏽💪🏽
@paulagabay9915
October 21, 2024 at 3:26 pm
End of week 3. I think I am getting stronger despite having to hold on to my cane for my mammogram yesterday. It is so humid here. My towel and water bottle are one. Now to do laundry and wash my hair ouch.
@kimberlydunham805
October 21, 2024 at 3:26 pm
Wall sit with 15lbs. Really adds a lot of spice… sumo squats with heavier weights was probably the toughest for me today! Really enjoying this structure! What are we to expect after this first series?
@taniazunigalara5855
October 21, 2024 at 3:26 pm
Awesome workout! I went up in weights. I loved the burn 🔥
@mikkijones7379
October 21, 2024 at 3:26 pm
Week 3/Day 3 ✔️. We only have one more weak team. We got this !!! Keep lifting!!!!
@sofierodman
October 21, 2024 at 3:26 pm
I`m loving it Dear Penny! Thank you so much for building this for us with such joy and enthusiasm. Hard magnificent work(out), Thank YOU! 💪💪💪🤩
@sydneyleigh3108
October 21, 2024 at 3:26 pm
Woweeee Penny. Commando planks at the end of all that! 🥵 I saw them, thought no way, then I did them. 😃🤩💪 I definitely feel like I'm getting stronger and this series has really encouraged me to try heavier. I'll have to buy more weights soon to go even heavier but the level I'm at is good for now, heavier than 2 weeks ago but heavy enough for a bit. Did we get a sneak look into next week? Heavier but for shorter? Looking forward to that. Day 10 is Tuesday for me. Thanks so much for all this. 🥰🥰xxx
@brigitbarnes861
October 21, 2024 at 3:26 pm
This really is an awesome series!! Im getting stronger, thats a fact! Thanks again Penny!!
@gwenstein5517
October 21, 2024 at 3:26 pm
Yes❤❤❤using some heavier weights😊love this series penny 🌸
@ashimasethi1
October 21, 2024 at 3:26 pm
I feel soo good ❤ thanks penny ✨🤞
@sanaaalqurishi3196
October 21, 2024 at 3:26 pm
Great job
@rachelsera5487
October 21, 2024 at 3:26 pm
I'm increasing each week! Up to 20lbs for some of the moves😊
@mimRBRF
October 21, 2024 at 3:26 pm
Have only just finished week 3. Ready for week 4💪Thank you Penny!
@DeborahPearce-oz7uz
October 21, 2024 at 3:26 pm
Where does the time go day 9 already 💪💥 as you suggested have added ankle weights, love the extra spice. Definitely looking forward to next week's heavier weights challenge for more personal improvement.💪💥💪💥💪 😅😅😅 huge thanks Penny💐🙋
@gemasantamaria6240
October 21, 2024 at 3:26 pm
Adoro tu trabajo gracias gracias gracias 👋👋👋🔥🔥💪💪
@carolinedeborba
October 21, 2024 at 3:26 pm
Mais um dia finalizado com sucesso 🎉❤
@sofiasousa7069
October 21, 2024 at 3:26 pm
Estes treinos são super incríveis 💪💪💪. Muito obrigada 👍✌️💯🙌
@juliebanthorpe992
October 21, 2024 at 3:26 pm
Love these workouts…thanks Penny 💪
@micheleanderson452
October 21, 2024 at 3:26 pm
That was 🔥🔥🔥🔥
@Luffy-god878
October 21, 2024 at 3:26 pm
I need to increase my weights but the heaviest dumbbell I have is 10kg. Can I use a bar instead?
@mazikbox
October 21, 2024 at 3:26 pm
Love it. 7kg dumbell is still challenging. ❤
@juliecolon6081
October 21, 2024 at 3:26 pm
Just completed Day 9 😮😮😮feeling stronger those abs today 😮😮😮😮😮
@lucycarney1372
October 21, 2024 at 3:26 pm
Had to have a couple of days off for other life stuff and I missed working out with you SO MUCH!!!! Couldn't wait to get back to it today. With this workout series and adding in walking workouts (thank you Penny for the tip) I've finally after several months of trying cracked through the plateau I was stuck in and managed to lose a inch from my waist (always the very last part of my body to shift weight). But mainly I'm feeling stronger and fitter for playing with my kids, and general life stuff like bringing all the shopping in from the car without having to ask hubby to lift the big stuff 😉 💪
The last set of wall sits was 🔥🔥🔥 Anyone else feel like a penguin when they're doing heel taps? 🐧🐧🐧
Looking forward to next week already 😁
@susannamargaryan8156
October 21, 2024 at 3:26 pm
Just cool 😎 job 😁
@annp1968
October 21, 2024 at 3:26 pm
👍🥵 core is getting stronger, legs are getting stronger, went from a 12lb to 15lb for shoulder workouts
@sarahramsy5345
October 21, 2024 at 3:26 pm
👏👏🙏❤❤❤❤❤
@clareseagraves4989
October 21, 2024 at 3:26 pm
Have definitely noticed an increase in my strength and stamina!
@EmmelineRowe
October 21, 2024 at 3:26 pm
I'm a week behind because I do 2 a week with a reformer pilates session as my 3rd. But loving it still. I'm consistently showing up. And need to look to buy heavier dumbbells so that's progress 🥰 thanks Penny!
@katt1601
October 21, 2024 at 3:26 pm
Week #3 done ✅❤ Thanks Penny!! Looking forward to starting week #4 😁💪🏼
@mariadefatimafatima8077
October 21, 2024 at 3:26 pm
I dont have havier weights 😭😭😭 but Iam in love with This series❤❤
@DxisAina
October 21, 2024 at 3:26 pm
Thank you penny for sharing this content.
@lucycarney1372
October 21, 2024 at 3:26 pm
Absolutely buzzing after this one today. Was feeling a bit low on energy beforehand but on top of the world now 😊
@AllisonSlater-q8d
October 21, 2024 at 3:26 pm
❤❤❤ abs were a bit easier today. Thanks Penny 😊
@sharicorum4196
October 21, 2024 at 3:26 pm
Really didn’t feel like doing this today. But the thoughts: “I’m progressing!” and “it’s only 30 min.” got me going and once the warm up started I was good to go! Those lunges though 🔥 ! And I can’t believe how fast these workouts go by! Looking forward to two days of walking and possibly a stretch routine (I suck at getting those in!). Thanks for everything!!!
@AdamEmRowe
October 21, 2024 at 3:26 pm
I restarted mid way through the program after a holiday and losing motivation, now approaching the end again and looking forward to moving on to the next 4 week one!
@Nina-oq4hl
October 21, 2024 at 3:26 pm
🌹💪🔥👍💞
@tammyfontanaTherapist
October 21, 2024 at 3:26 pm
❤❤❤❤❤❤❤😊
@garagefitnessgirllifts
October 21, 2024 at 3:26 pm
It's the end of Week 3!! Great job lifters! Let me know if you made progress in your weights this week 🙂