30 Minute Weight Training Workout Over 40 | female

Elevate your fitness game with this empowering 30-minute weight training session for women over 40. Strengthen and sculpt your way to a stronger you!

You’ll need a  variety of dumbbells to complete this workout. I used  a set of 5kg/11Lbs, 7kg/15 Lbs,10kg/22lbs but you may want to use something lighter or heavier depending on your fitness and strength level.

How it’s done: Complete the Tri-sets of movements for 3 sets as follows:
Set 1: 45 secs work/15 secs rest
Set 2: 35 secs work/15 secs rest
Set 3: 25 secs work/1 minute rest
______________________________________
Tri-set 1
1️⃣Arnold Press
2️⃣Side Step Squat
3️⃣Deadlift to Squat Clean
.
Tri-set 2
1️⃣Reverse Lunge
2️⃣Double DB Swing
3️⃣Wide to Close Grip Curl
.
Tri-set 3
1️⃣Side Lunge
2️⃣Row to Tri Kickback
3️⃣Extended Reverse Crunch

Finisher -Squat Hold Curl/Lying Tri Ext
1️⃣40 secs/10 secs rest
2️⃣30 secs/10 secs rest
3️⃣20 secs/10 secs rest
*Workout Complete 🔥Burn 256 Calories

**Total Calories burned will vary depending on your body composition, workout intensity and also fitness level.

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DISCLAIMER
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