Скачать или смотреть Full Body Strength & Power for Women Over 40

Age is just a number – but smart training is everything! This dynamic 45-minute workout is specifically designed for women over 40 who want to maintain their strength, power, and vitality through the years.

Did you know? As we age, we naturally start losing fast-twitch muscle fibres – the ones responsible for quick, powerful movements like catching ourselves from a fall or sprinting to catch a bus. But here's the good news: we can fight this loss through targeted power training!

This all-levels workout combines traditional strength exercises with explosive power movements, using dumbbells to help you build and maintain muscle while improving your body's quick-response abilities. Each exercise can be modified to match your fitness level, making this session perfect whether you're just starting your fitness journey or are a seasoned exerciser.

What to expect:

Full-body strength training with a focus on functional movement
Power drills that wake up those fast-twitch muscle fibres
Options for all fitness levels
Proper form guidance for safe, effective training
Progressive exercises that build both confidence and capability

By incorporating strength and power training, you're not just building muscle – investing in your long-term independence and vitality.

This workout is suitable for all levels and is osteoporosis-friendly.

Tools: light, moderate & heavy dumbbells, chair or bench

4 x 30sec
Front squat
Get-ups w/jump (alt: chair squat to pogo)

REST

4 x 30sec
Weighted dead bug
Power push-ups

REST

3 x 40sec
Lunge clean to press
Lunge clean to press
Pogo jumps
B stance deadlift to row
B stance deadlift to row
Broad jumps (or monster walks)


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   • Full Body Strength & Power for Women Over 40