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”

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“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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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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8 Best Exercise For Chest | Calisthenics Upper Chest

Welcome to Your Channel TheFitnessHut.

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DISCLAIMER:
The content on this channel The Fitness Hut and vedio is for informational & educational purposes only and is not a substitute for professional medical advice. Always consult with a healthcare provider before starting any new fitness program.

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45 min Killer HIIT – Tabata style! Let’s work the full-body team with this killer cardio combo. Bodyweight-only and no-repeat exercises – means no excuses! It’s time to get the heart rate up, burn fat and push past your limits! You can do it!!! Let’s crush it together 💦💦

▸ Muscles Worked: Full Body
▸ Time: 45 Min
▸ Equipment: No Equipment

▸ Instructions: Follow along and complete as many reps as possible in 20 Seconds. After 10 Seconds of Rest continue to the next move.

▸ The Workout:
1. Warm Up 0:00 – 04:24
2. Workout 04:24 – 41:36
3. Cool Down 41:36 – 47:05

Please remember that we are all different and that you can make this your own workout ♡ Take a longer break when you need to.

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D I S C L A I M E R

If you are a newbie start with a simple and easy exercise before attempting all advanced exercises. Performing exercises out of your capability might strain your muscles and you may get injured.

This channel offers health, fitness and nutritional information. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. By performing any fitness exercises without supervision like with this video, you are performing them at your own risk. See a fitness professional to give you advice on your exercise form. Growingannanas will not be responsible or liable for any injury or harm you sustain as a result of this video.

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