20 Minute Total Body Strength Workout | Women Over 50
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- Опубліковано 3 сер 2024
- Short on time and want a quick workout that boosts metabolism? You want a total body workout (don't go looking for just arm workouts!) for major muscles! Watch this demonstration video where I share how to do each exercise. Free weights at home make it easy and a functional workout for everyday strength.
More notes here:
Warm up:
Start with some aerobic movement: walking, dancing, stationary bike, whatever you have available.
Dynamic warm up exercises [1x each is enough]
Set 1: [3-4 sets 8-15 repetitions]
Goblet Squat
Bent Over Row (PIP - seated)
Side Lunges - alternating sides
Set 2: [3-4 sets 8-15 repetitions]
Chest Press (PIP - floor chest press, PIP bench chest press)
Bent Arm Pullover
Rear Lunges- same leg
Cool down with these “Compound stretches” but don't skip!
Stretch more if you have time!
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Are you tired of settling for weight gain and fatigue just because you’re approaching or have already passed age 50? You can still get in the best shape of your life, no matter your age!
Debra Atkinson - a 39-year fitness veteran and international fitness presenter, Master trainer to personal trainers, and a former (15-year) University Senior Lecturer in Kinesiology - created this channel to share weekly videos for women to help with hormonal changes in menopause, pro aging nutrition, and strength training for women over 50.
Debra is the bestselling author of Hot, Not Bothered; You Still Got It, Girl! The After 50 Fitness Formula For Women, and Navigating Fitness After 50: Your GPS For Choosing Programs and Professionals You Can Trust, and host of the Flipping 50 podcast and Flipping 50 TV. She is a frequent blogger for Huffington Post and an expert contributor on ShareCare.
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Holidays, travel or just busy midlife... a short workout solves the problem of maintaining muscle and strength (and stimulating bone and supporting blood sugar stabilization!!) Here's a HOW-TO video. Subscribe... and for complete workouts visit www.flippingfifty.com/cafe
shorten or lengthen this one as your time allows! Stay consisent
Love this workout! Thank you! 🙏❤
I've just discovered you and am binge-watching your videos. 😁
Would you recommend adding in separate biceps and tricep exercises to the total body workout or are these muscles sufficiently utilised in the workout?
Cheers from Australia 🇦🇺
7-7-12:20 pm Sunday ( CST) FLIPPING 50 YOU HAVE INCREASE MY LIFE SO MUCH I JUST WANT TO STOP AND TAKE THE TIME TO TELL YOU THANK YOU
Thanks for the notes in the description box, Debra! After watching the video, it is really helpful to have the total workout listed!
Thanks for posting Debra, enjoyed this...appreciate your expertise.
Thank you so much for thinking of us. Women 50 and older.
There's so many on UA-cam. And they're all young people or really young people. LOLI like having somebody I can relate to.❤
Brilliant! Thank you
LOVE THIS!! Thank you. It is perfect for the weekend when I want an extra strength training session I can do in a short amount of time (and something different from what I do during the week). I appreciate it!😍😍
Thank you for making this doable for us working gals❤
Impressive biceps Debra, love to Armwrestle Your Awesome Guns 💪
New subscriber here I like your videos I am new at gym this is helpful thanks
I have saved countless workout videos, then wind up not sure which to do on a given day. I absolutely LOVE that this is a total body session…20 minutes and DONE! Then, I can always add one of the various “saved” workout in my stash. Your directions are so easy to follow…most inspiring video…THANK YOU!! 😃☺️
So glad!
😂I love this workout 💪 🙌. Thank you Debra
12:24 PM CST 7-2-23 Sunday my apologies Flipping 50 the 1st Message I had the wrong date 🌹 I JUST WANT TO STOP AND TAKE THE TIME TO TELL YOU THANK YOU TRULY YOU ARE A BLESSING TO ME
Aw! Thank you!! Made my day!
New subscriber here!
Welcome!
🤸🥰
💜🙏🏾❤️
Is there a specific exercise to tone up the loose, turkey neck, after and during wt loss???
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How do I decide what weight to use?
Based on whether you're a beginner or more advanced! THIS is a great question for a video - thanks for asking. But it's little trial and error--no one can tell you what your "heavy" or light is. Starting out you want a weight 15-20 ish reps to fatigue. progress after a couple weeks to 10-12 reps to fatigue. If you're doing well, and tolerate heavier - 7-8 reps to muscle fatigue. That means you'll get heavier and heavier and do this over a couple months.
Why does it take me an hour to do your 20 minute workout? Is it because I’m doing 3 sets?
Hey, I completed this workout in about 20 minutes but I did not add the warmup or cool down stretches. I did 8 reps & 3 sets of each movement. I think the 20 min is just for the strength part. my warm up was ~18 min (darn osteoarthritis!) Hope that was helpful.
TMT, too much talking🤪