A workout plan for women to stay fit after 40.

Do this age-defying workout to look and feel younger than ever.

We all know that wisdom is not the only thing that comes with age. Our bodies also change. But some of the things women associate with being older than 40 – loss of muscle mass, slow metabolism, “stubborn fat”, decreased energy – shouldn’t be inevitable problems. There are many ways to improve your quality of life and physique.

The following is a set of high-intensity exercises, of which a training program is made to work out the whole body.

Former IFBB Olympia Fitness Champion Monica Brant developed this training pattern to target all areas of the body using strength training, plyometrics, and lateral translations and lunges.

Follow the advice of a leading fitness expert on how to keep your body toned at any age.

Workout Tip

  • For best results, train at maximum intensity two to three times a week.
  • Do this entire workout (including cardio) in a circular pattern 1 through 9 without rest. Rest for 2-5 minutes between rounds.
  • Initial / intermediate level of physical fitness: repeat 2-3 times
  • Advanced: repeat 4 times

1. Walking on a treadmill on an incline or ladder trainer

Ходьба на беговой дорожке на уклоне

Completion: within 10 minutes

For a treadmill: Without holding onto the handrails, walk on the highest incline of the belt that you can balance and at a speed that you can maintain for 10 minutes. You can gradually increase your speed, but if you feel like you have to hold onto the handrails, slow down.

For stairs: start with resistance 3, 4 or 5, working up to 15 over the course of a few weeks. Keep your pace slow and steady.

2. Dumbbell Lunges Forward

Выпады с гантелями вперёд

Exercise: 12 reps with each leg forward, 12 back

  • Stand up straight with your feet hip-width apart and dumbbells in each hand down.
  • Keeping your arms along your body, step your right foot forward in a lunge until your front thigh is parallel to the floor and your back knee is almost touching the floor.
  • Pause for a second at the bottom of the range of motion, then transfer the force through the heel of the right foot, return to a standing position.
  • Immediately lunge forward with your left foot.

3. Plank Leg Raises

Подъёмы ног стоя в планке

Exercise: 10 reps with each leg

  • Get into a plank position while standing on your forearms with your arms folded. The body should form a straight line from head to toe.
  • Tighten your abs and slowly lift your left leg a few inches off the floor.
  • At the top of the leg range, contract the gluteus muscles, then lower the leg down, but not until it touches the floor. Do the exercise first with one leg and then the other.
  • To make the exercise harder, place your hands on the Bosu platform where the round side is on the floor.

4. Side Walk Sumo

Боковая ходьба Сумо

Exercise: 10 reps in each direction

  • Stand straight with your feet two hip-width apart and your toes 45º apart.
  • Pull your pelvis back and sit in a sumo position with your chest high and your arms folded together. This is your starting position.
  • Begin striding with wide strides, moving your legs to the left in turn while remaining in the sumo squat.
  • To make the exercise harder, wear a rubber band just below your knees for added resistance, or hold a pair of dumbbells in front of your chest throughout the movement to the left and right.

Want to make the exercise more dynamic?

Speed ​​up the traffic! Remaining deep in the sumo squat, rearrange your legs as quickly as possible, walking in one direction and the other until the muscles are completely fatigued.

5. Jumping forward

Прыжки вперёд

Exercise: 10 reps

  • Stand straight with your feet shoulder-width apart, toes pointing forward or slightly out to the sides. Drop into middle squat.
  • Swing your arms back and then in front of you, jumping forward, landing softly in the squat.
  • Bring your hands behind you quickly to the starting position and jump forward again.
  • Jump as high and as far as possible, landing in a deep squat.

6. Fitness ball crunches

Скручивания на фитнес мяче

Exercise: 20-25 reps

  • Sit on the ball, then roll your body forward a little until only your lower back is on the ball.
  • Bend your knees 90º and tighten your abs to maintain upper body balance. Place your hands behind your head.
  • From this starting position, while inhaling, lean back for a good abdominal stretch, then as you exhale, do a twist, lifting your torso up.

7. Single Leg Dumbbell Deadlift

Мёртвая тяга с гантелями на одной ноге

Exercise: 20 reps total

  • Stand with your feet hip-width apart, holding the dumbbells with both hands along your torso.
  • Bend forward while bending at the hip while lifting your right leg off the floor while using the strength of the left gluteus muscle, the hamstring of the left leg, and quadriceps to stabilize a stable position on one leg.
  • Continue lowering your torso until the weight reaches mid-calf and your right leg is parallel to the floor.
  • Tighten your glutes to return to a standing position.

8. Side plank with leg lift

Боковая планка с подъёмом ноги

Execution: 30 seconds per side

  • Take a side plank position while standing on your left forearm. The arm is bent at 90º, the elbow is directly under the shoulder, the legs and feet are folded together, forming a straight line from head to toe.
  • Keeping the hips up, lift your right leg; hold the pose for 30 seconds.
  • Switch sides and repeat.
  • To make the exercise harder, place your elbow on the Bosu platform with the round side up.

9. Turkish kettlebell lifting

Боковая планка с подъёмом ноги

Exercise: 10 reps per side

  • Take a dumbbell or kettlebell in your right hand, then lie face up on the floor with your right knee bent at 90º, straighten your left leg, and extend your left arm to the side 90º relative to your torso.
  • Keeping your right arm straight up, rest on your right leg and shift your weight to your left elbow and then your arm until your upper body is lifted.
  • Keeping your left leg straight and your right arm above your head, lift your hips as much as necessary to bring your left knee under you.
  • Then shift all your weight onto your left leg and your still bent right leg, and lift your torso, lifting your left arm completely off the floor.
  • Now put all the effort into both legs and stand with your weight overhead.
  • Reverse a lunge with your left foot to reverse the whole process.

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