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30 Minute Weight Training Workout Over 40 | female
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- Опубліковано 2 гру 2023
- 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.
Love the workout and want to know how you can say thanks? ➡️ Click the link below to buy me a coffee (I take mine black :) and support the channel! buymeacoffee.com/pennyb
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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
Kicking off December with some good old-fashioned strength training💪 hope you enjoy this on :)
Ohhhh wow! knew I would like it....BUT I actually LOVED it! Great mix of movements and intensity. More of these please for us ladies over 40😘😎 Thank you
Thanks Penny!!!!! ❤ I love over 40’s
Ok this was killer! I love strength training! I am on fire! More like this please 💪! Thank you!
Over 50s girl here more of these please Penny 💪
I love the 30 minute/tri-sets format. Those squat hold curls showed me I have some work to do 🙄
Looks like all compound movements...
I'm a total compound movement girl... ❤❤
I'm within 2 months of hitting 50... my goals is to keep my independence as I stroll into the next chapter of my life ..
This will be completely perfect for me ❤❤❤
Lots more strength workouts to come!
YOU GO GIRL! I’ll be 40 in 6mnths! I feel the same as you turning 40, getting and staying healthy! ❤
Wow Penny that was awesome , I am going to do this on rotation , I burnt 194 calories said my Garmin watch which is the most I have ever done using weights ,thank you so much 👍👍👍👍👍👍
Amazing 🤩
Favourite workout so far! Loved it! Loved the cardio option at the end. Nice add on to have as an option! Also loved the triset/pyramid workout! Last set of each was a killer even though shorter! 👍 💪
YEEESS!! So glad you liked it 🙏🙏
I'm nearly 50..loved this Penny, more of these workouts if possible please 💪🙏
New strength workout every Monday for you💪
💪
💪 32 and love these types of workouts! I'll be back for more!
Loved this quick strength work out! 🏋️♀️ always fun to be challenged with a descending time scheme
Yes!! One of my favourite formats 🙌
Hi Penny love all your workouts, your personality is everything!!!!🤩
Awww thanks Lucy ☺️☺️
I loved! I'm over 40 and I love this type of training to get stronger and stronger like you. ❤ Thank you! 🙏🏻
Just what we need as we age!
💪🏾this was a great start to a Monday. Thank you.
So glad! New strength every single Monday 💪
I am almost 43 mom of 2 and I love your programs ! I love these 30 min power ones and when I have more time I love love your 45 strength ones! Thank you so much ❤
Love this format. You can really pack a punch in 30 minutes 😂😅💪
Your strength training workouts are always the best . Thanks Penny 💪
Awww thank you! Loads more to come! New strength training every Monday!
This was awesome Penny❤❤❤ more of this please 💪💪💪Ur the best trainer ever ❤❤❤😊
Awww thank you! Lots more to come! Check out today’s strength release for more of the same!
💪love the strength workouts. I want to keep my muscles and bones strong as I age. Thanks Penny!
Loved this. A good challenge for me. Really felt the format allowed me to focus on form too
I love strength training so much ❤
Me too 💪
Thanks Penny 💪💪💪 my over 40 body loves the good old-fashioned strength training! 🙏
Hey, can you do a program for perimenopause?
Loved it! 💪
Awesome as usual… love your workouts
Awesome workout love the 3 times through each set in your descending format! Great way to kick off December THANK YOU
Happy and grateful strength lover over 40 says thank you ❤💪
You’re welcome! Plenty more strength coming at you 😅
Loved this session- thanku Penny and loads of loads of happiness to u❤
Thank you Penny, I love,love strength training,thank you 😅😅😅😅💪🌻🙏🤩
This was the perfect workout to follow up an early morning dog walk through the bush. I’ve been doing your workouts for a few months and now I’m starting to get my walks in most days. Next thing I’ll be counting macros too 😂! I appreciate your holistic approach and love how my body is feeling. Thank you!!
Great workout. My 4 year old granddaughter loves your puppies ❤ 🐕🐕🐾🐾
💪 looking forward to more of these in 2024!
Superbe séance 🔥🔥🔥 au top 💪💪💪 merciiiii beaucoup Penny 🙏🙏🙏
Penny you never cease to amaze me. I love your workouts
Thank you:) lots more like this to come!
I LOVE this format, Penny. I really feel like I’ve worked hard. Thank you, just brilliant. Feeling strong 👍🏻💪🏼, hot & sweaty 🔥and very happy 😊🥰
Another good one short but tough. Thanks Penny!😅
Thank you Penny 👍💪🏽❤️
Appreciate you following along with me!!
Loved this, great 🏋️♂️💪🏻
Glad you enjoyed it! More like this to come 💪
💪🏻 feeling strong after that one!
Excellent!! Love hearing that! Lots more like this to come!
💪💪 thanks
Yay!! Can't wait to do this!!
Have a great workout 😅
Excelente entrenamiento 💪 gracias
I love working on total body muscle building 💪💪
Me too💪 Lots more to come!
It would be helpful for you to show on the screen the amount of weight you're using for reference. Thanks!
Loved this one. Thank you!
I’m so glad 🙏🙏
Love it❤
Perfect. Full sweat without cardio !
Yes! Thank you!
Loved this workout!!!
So glad! Thank you for letting me know 😅
Loved the exercises in this workout! Would love to see more of these.
Loads more like this to come! I’m putting out new strength workouts every single Monday!
💪 loved the workout thank you Penny 💪
So glad! Thank you for letting me know 💪
Thank you so much Penny❤
You’re welcome ☺️
LOOOOOOVED IT! 💪💪💪💥
Oh Penny - that was an awesome work out - im helaven dripping sweat atm - love strength training and i'd love to see more of these work outs - thanks heaps 💪💪💪💪💪
🥰Thank you, Penny.
Hey penny this workout was great 👍 take care fitness girl 🧒
Thank you ☺️
I love repeats with strength 👍💪🏻
Hi Penny, I'm certainly looking forward to tomorrow's work out.. I feel like like am back after a long hiatus. thank you for providing this platform for us. Ps. thank you for the mods, they help a lot, I do your exercise after I get home from work, they help after a long day.😂
You’re so welcome! I’m glad they help! Proud of you for getting your workout done after a long day 😅
Did this this am on my weaker day and nearly died... Haha... Great workout. Thank you Penny. Love T:)
Great job getting it done 💪
I thoroughly enjoyed this one... Thank you Penny... 💪💪💪
You're so welcome! Lots more strength to come!
❤❤❤❤❤ awesome workout!!! 💪🏻💪🏻💪🏻💪🏻
Yay! Thank you!
Me ha encantado. Graciasss💪💪🔥🔥👋👋
Yay!! I’m so glad 🙏🙏
Great workout
Love this ❤
Thanks Jacque 🥰
We need more of this plizz. Im finding it super hard to keep up with fast paced work outs this was perfect ❤️❤️and if we can get all standing ones too my back and neck just letting me down 😂😂
LOADS MORE TO COME!! Plus I’ve got you covered with some All Standing and knee friendly stuff in the new year too! New strength workouts coming out every single Monday 💪
Thank you ❤❤❤❤❤
You are so welcome 🤗
Perfect workout as always.❤💪Thank’s Penny.
THANK YOU ☺️
💪🏻💪🏻awsome workout, Penny 🤩🤩 (finally back after Covid 2.0 🤣, this time it was so much better, and a lazy vacation with only a few days of exercise in Spain …. And the first workout after a break is hard, but mentally so good)
Loved the exercises, descending makes it easier to bring out the heavy weights 💪🏻💪🏻
Thank you so much and Happy New Year 🎉❤️ so looking forward to working out with you in 2024 💪🏻💪🏻🤩🤩❤️
(We’ll be catching up with the workouts we have missed 👍)
Oh I know. I have to get over the mental challenge of filming again after a week off 🫣
@@garagefitnessgirl I so understand… felt the resistance before working out, but it felt so great when I had done it 🤩🤩
Challenging but ohhh so good! Thanks for another great workout !
You're so welcome! Lots more strength to come 😅
💪🏼
❤thanks🙏
You're welcome 😊
💪💪💪💪💪excellent 😊. Thank you Penny 👏👏🙏
You are so welcome 💪😅💪
💪 My dogs love the stretch/cool down as much as yours do!😂🥰
Ha ha the sleep the rest of the workout and save all their energy up for the good part 😂
Спасибо, спасибочки большое за тренировку ❤
You’re very welcome ☺️
💪💪💪💪💪Thank you😊
You're welcome 😊
More workouts like this Penny 💪🔥❤ Pleaseeeeee😊
Loads more to come! New strength/weight training workouts every Monday 💪
Yeeeesss strength💪💪💪
Lots more to come 💪😅💪
💪🏼😬
Bom dia minha querida. Adorei este treino muito muito obrigada ✌️💪
I’m so glad! Thank you for following along with me ❤️
I usually prefer no repeats, and this was a series of sets completed 3x each. But this routine felt really good, I burned 238 calories ❤
💪
Hi Penny 😊Amazing new workout for new month DONEEEE!!!🏋🏼♀️💪🏻🔥🤗Happy December 🎄🎅👼🏼
Woohoo! Hope you have a great month of training 😅
@@garagefitnessgirlThank you🙏🏻💙 Definitely it will be Penny 😊🤗
Haha feeling the burn we just a full on arm workout before this I’m still feeling it 😂
Loved this workout, but then again, I’ve loved them all! I especially enjoy the sets. Thank you again Penny! ❤
So glad! Lots more weight training to come ❤️
💪💪
Finisher is the best 🥵💪👍♥️🥰😘
Awesome!!! I’m so glad to hear that ✌️
Soo happy to have you dear 🤗😘💕
💪🏻💪🏻
I'm 60 and I liked this strength workout, but I still like some cardio built in. Just my personal preference.
Look out for the circuits workout on Friday. Strength + some cardio to get your heart rate up!
❤ it Penny! I am so 😅😅😅
Awesome!! Love that for you!
💪💪💪
💪🏼💪🏼💪🏼💪🏼💪🏼💪🏼💪🏼💪🏼💪🏼💪🏼💪🏼💪🏼💪🏼💪🏼💪🏼💪🏼💪🏼💪🏼💪🏼💪🏼💪🏼💪🏼h
How lucky are women of a 'certain age' 🙏 lucky enough to have Penny on our side 🙏 BRILLIANT thanks Penny💥💥💥💥💥💥🙋
Thank you Deborah! I need these workouts as much as you all do too. My body has changed overnight and I need less high intensity and more good quality strength 💪
💪 de la Guadeloupe
Amazing 🫶🏻🫶🏻💪🏻💪🏻👍🏼👍🏼👍🏼👍🏼
💪❤
💪😊
💪💪💪💪🔥❤
💪🏽👍🏽
💪❤❤
Ufffff! 🎉❤
💪😅💪
💪😄
🏋♀
💪😍😘
building muscle in 2024
Woohoo!! Let’s go 💪
💪❤❤💪
Hope you had a great workout 🏋️♀️
💪 😅❤