4-Move workout!! | Women Over 50 Strength Training

focus on major muscle groups in compound (multi-joint) exercises
strong emphasis on lower body (biggest muscles in body)
These boost metabolism and are MORE important in a short workout.

You're traveling? No weights? Perfect. Skip the weights and hold your carry on as you do squats and lunges, lift and press it as you do rows and chest press. (better yet, put something IN IT). Your body has no idea what shape the weight you're lifting is.

The circuit (time-effective! and results-oriented!):
Squats (I'm wearing a vest to add weight and holding a kettlebell)
Bent Over Rows (with Power for bone density: control down always)
Rear Lunges (vest is in my resources/Amazon page flippingfifty/resources)
Chest Press
Wall sit
(and repeat)

Exercise tips:
Weight on heels emphasis for squats and lunges
Power on the way up (against gravity)
Wall sit: lower back is not pressed to wall, hips shoulders and head are
Move arms up and down on a wall sit to enhance core exercise

Do this circuit 2-3 times for best metabolism boost, 4 times if you have the time and that's appropriate based on your fitness level.

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Happy Friday! Enjoy the weekend!

[anatchazan]

You’re amazing-it doesn’t feel so safe to hold such thing for chest press 🎉

[hopeann]

Thank you for sharing n posting. Have a good morning & day!!

[mijuajua]

This is really great for people like me who have ADD😊

[Acreatives]

Fabulous workout. I used bands and am enjoying the sweat!

[lizrigby-jones]

Great excercise. this looks great to improve my osteopenia. Do you have suggestions for arthiritus of the knees please? Thank you so much for the valuable workouts. 😊

[denisebriese]

I love this noticed nothing overhead with weights 😊 I have shoulder injury assuming this is better and not overhead straining

[joymorgan]

How many reps and sets are recommended?

[Raddyvr]

I have a vulnerable back and knees. What is an alternative to anything where I i have to lean forward? That's what seems to trigger it. So an alternative to a leaning row or lunges 😬

[jackiemansfield]

You look good. How old are you? And you taking HRT?

[hopeann]

I think she's using a 30 kettle bell, I use a 5 pound one.😂 Thank you for naming the exercises.

[angierodriguez]

The video was interrupted before I could get any details on the wall sits

[yourstylefitnessandhealth]

Use lighter weight to start to avoid rotator cuff strain or tears!! Check us out for simple home program ideas !!

[PEC]

This move is terrible for one’s pelvic floor muscles. I have not seen you address this incredibly common condition (weak pelvic floor and/or pelvic organ prolapse) in women over 50. Every woman past menopause is at higher risk to develop it.

[thomasfields]

The Lord is not slack concerning his promise, as some men count slackness; but is longsuffering to us-ward, not willing that any should perish, but that all should come to repentance. (2 Peter 3:9)
And the times of this ignorance God winked at; but now commandeth all men every where to repent: (Acts 17:30)
I tell you, Nay: but, except ye repent, ye shall all likewise perish. (Luke 13:5)
Testifying both to the Jews, and also to the Greeks, repentance toward God, and faith toward our Lord Jesus Christ. (Acts 20:21)