Womens Workouts
BEASTMODE LOWER BODY WORKOUT – Legs, Quads, Hamstrings, Glutes | Day 7
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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Here’s today’s optional add-on: https://youtu.be/N9_11gKQGqM
The Complete Beastmode Series Playlist: https://www.youtube.com/playlist?list=PLhu1QCKrfgPU7VPqNkXyhKX9x9Nmfq437
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EPIC Beginner: https://www.youtube.com/playlist?list=PLhu1QCKrfgPUZ7_HDxP8P_-0ffNoobSDH
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EPIC II: https://www.youtube.com/playlist?list=PLhu1QCKrfgPVI4oP_bKz1NvbPgsRaE8AQ
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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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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.
Consider subscribing to this channel and become a part of making this world shine with more light!
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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.
☕ Here is a link to my recent eBook: 15 Healthy Breakfast Ideas
https://www.buymeacoffee.com/livelyladies/e/221053
☕Support My Work-
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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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#fearlessandover40 #fitover40 #strongover40
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00:00 Introduction
00:52 Warm up
01:53 Workout
07:50 Cool down
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Easy Workouts At Home For Women | Try It
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Using the Tabata format this total body workout sculpts and tones your entire body. No equipment required and only 35 minutes with modifications for all fitness levels. Are you ready?
Let’s do it!
Get the BodyFit by Amy free monthly workout calendar and updates on all my new workouts by signing up for the weekly BodyFit Blast email here https://bit.ly/3MOgwPS
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For an additional warm up start here:https://youtu.be/ZUDCMPzl738
For some extra cool down go here: https://youtu.be/lQZQC1M4l1E
For some extended stretching (cause we all need it) check this out: https://youtu.be/olB1GjAJ4eI
Thanks for showing up today! Great job everybody!!
AMY
DISCLAIMER
Please consult with your physician before beginning this or any other exercise program. As with any exercise program, if at any point during your workout you begin to feel faint, dizzy, or have physical discomfort, you should stop immediately. By engaging in this exercise or exercise program, you agree that you do so at your own risk.
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@melissabentley893
October 21, 2024 at 8:43 pm
I made it 79% and had to stop. I’m calling that a win for the day. Haven’t worked out in months – getting back into a grove. I’ll be back!
@BirdStalker32
October 21, 2024 at 8:43 pm
WHY SO MANY LUNCHES????? OMG YOU'RE KILLING ME!!! 😭😭☠
@knowninhighplaces
October 21, 2024 at 8:43 pm
KILLER!!!! 😅
@rinadloveanime9408
October 21, 2024 at 8:43 pm
I took my first brake after this switch sides….my legs were shaking 😔😔… Send help omg 🙂so? I'm done? Omggggggggg😭😭😭😭
@taliabelleofficial
October 21, 2024 at 8:43 pm
Wow, it’s the second time I am doing this session. 1st time I could only reach 50%, 2nd time I made the 100% 😍😍😍
@artimusgarcia-cuellar8026
October 21, 2024 at 8:43 pm
Kick my butt! Thank you!
@elsolyelrio0195
October 21, 2024 at 8:43 pm
Thank you so much I remember doing this a year ago and now I'm back at it I hope you're still posting videos so I can keep working out to you thank you thank you thank you you are wild for this one My legs will feel like jelly tonight😂
@elsolyelrio0195
October 21, 2024 at 8:43 pm
I tappes out at 21:31 im sonsorry… But ill be back 😤
@b0fjude
October 21, 2024 at 8:43 pm
Good one! Thanks!
@ladahni9126
October 21, 2024 at 8:43 pm
You are CRAZY!!!! But thank you!!!!!! 😅🎉😂❤😅
@yassine-p6j
October 21, 2024 at 8:43 pm
That one was very intense
Thank you Caroline
@e.c135
October 21, 2024 at 8:43 pm
🥵🥵🥵
@harshamesawat3744
October 21, 2024 at 8:43 pm
Is this workout is for weight gain or weight loss??
@Celpama99
October 21, 2024 at 8:43 pm
My gosh Im so scared to start this
@Celpama99
October 21, 2024 at 8:43 pm
I can't believe I finished it but my goodness, I think I'm done with lunges for a while. Ty beautiful
@ريفال-ث6ص
October 21, 2024 at 8:43 pm
I loved this exercise because at the end of the video it made me kneel down to rest. I will continue with it. Thank you, my sweet trainer. 🤍💪🏻
@lailague
October 21, 2024 at 8:43 pm
First try -> stopped at 69% and game over for my legs haha, seems soooo effective, I will not be able to walk tomorrow 🤣
@stephaniebernier7558
October 21, 2024 at 8:43 pm
LOVED this training! My legs are DONE
@ayabensedira5275
October 21, 2024 at 8:43 pm
Thank you for your workout content! I've been sweating it out with this particular video for the past 7 weeks, and it's really been giving my legs a run for their money twice a week. I truly appreciate it!
@aneeram6215
October 21, 2024 at 8:43 pm
This is fire girl ❤❤❤
@latinrenaissance4
October 21, 2024 at 8:43 pm
5:55
@saramtarfi4987
October 21, 2024 at 8:43 pm
what did we do to the Bulgarians?!! 😭😭😭
@MsBarnBum
October 21, 2024 at 8:43 pm
Pro tip: you can target your quads more with the Bulgarian lunges (or any other exercise involving the quads) by keeping your torso more upright.
Upright torso = quad bias
Leaned forward torso = glute bias
@Julisa.RB.
October 21, 2024 at 8:43 pm
Beast mode totally! Haha 😂
@urvivyas4321
October 21, 2024 at 8:43 pm
“What a workout” 🏋🏽♀️ Kept saying this on repeat when I finished. Incredible.
@HannahZimmerman-m2q
October 21, 2024 at 8:43 pm
That absolutely kicked my butt!!!! I couldn't do all the reps but I got through the videos! WOW! THANK YOU!
@HadiBakour-j6g
October 21, 2024 at 8:43 pm
Thnx to u, ur sessions keep me competitive and motivated. Hanging in there, to reach my goal!
@leodysMolina
October 21, 2024 at 8:43 pm
First day doing this workout routine. I really like the 4 sessions style, feels more refreshing and entertaining! I couldn't do the whole video because I was training with my mom and she wanted to go home, but I'll try to do the whole thing tomorrow.
@jeanc1696
October 21, 2024 at 8:43 pm
I loved this! Perimenopause say whatttt. I am getting stronger and stronger daily. thank you
@tessyovie8743
October 21, 2024 at 8:43 pm
My first time doing this to the very end
Love your workout❤
@flygates
October 21, 2024 at 8:43 pm
A freaking killer!!!! Thank you so much and good job everyone!
@Thethtarsu27
October 21, 2024 at 8:43 pm
😢😢I just give up at 90% start to get more hurt
@Fuckyoumakeupprinces
October 21, 2024 at 8:43 pm
I did this with 2x 12,5 and 1 17,5 kg weight,
For the sumo I did it with both 12,5 dumbells and for the bulgarian I did it with 1 17,5 kg, I dont think I could have done the lunge with both 17,5 kg 😅😅 But I only had 1 17,5 kg weight so I could not have done it what so ever.
It was a good work out, not too hard and not too easy 👌👌💪💪
@alisonreed4461
October 21, 2024 at 8:43 pm
This was tough!🩵
@flygates
October 21, 2024 at 8:43 pm
I love this! You're amazing! Thank you!! Nice job everyone for crushing it!😊
@LouieCatherine-i8t
October 21, 2024 at 8:43 pm
Langosh Camp
@shivmalarnadar2770
October 21, 2024 at 8:43 pm
She kills.
@sallyjanedixon1227
October 21, 2024 at 8:43 pm
Repeated 17th Sept 24
@KiranNegi-u9o
October 21, 2024 at 8:43 pm
Everything was going good but in fwd lean lunges I started crying. 😅 You are a BEAST..🤩🤪
@erikaaguirre7380
October 21, 2024 at 8:43 pm
2024 almost over and I'm still enjoying your workouts.
@MichelleNoronha-gv2rl
October 21, 2024 at 8:43 pm
Beastmode your mum
@sibellewillman2563
October 21, 2024 at 8:43 pm
I love all your work outs and Thank you so much from Sweden🤩💪🌟🌟
@flygates
October 21, 2024 at 8:43 pm
Such a killer- love this workout!
@akirgc
October 21, 2024 at 8:43 pm
Después de 2 largos años ahora 2024 pude repetir esta rutina con mejor condición, fuerza y peso. Increíble un logro para mi.
@AnitaKmalian
October 21, 2024 at 8:43 pm
I'm.thankfully from you..yes I should work more on my legs…I got it..I like you..
@martinamelendez9715
October 21, 2024 at 8:43 pm
Love this one! It is one my weekly rotation! Thank you, Caroline!