BEST WEIGHT LOSS AFTER 40! [ Weight Loss and Strength Training Workout ]
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- Опубліковано 2 жов 2024
- Build muscle, burn calories, and maximize your time with this full body that will have you powering through supersets of strength moves followed by cardio blasts to get you strong and sweaty in under 30 minutes.
I used a set of 3kg/6.5 lbs + 6kg/13 lbs + 8kg/17.5 lbs dumbbells but you may want to use something lighter or heavier depending on your fitness and strength level.
There are 10 Supersets that make up this full body dumbbell workout.
Complete each superset for the sets & time scheme prescribed below.
Strength Exercise: 2 sets x 30 Secs work/15 Secs rest
Cardio Exercise: 1 set x 40 seconds work/20 rest
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Superset 1
1️⃣Thruster | 6kg/13 lbs
1️⃣Heel Tap Jump Squat
.
Superset 2
2️⃣Deadlift to Row | 8kg/17.5 lbs
2️⃣Sprawl Donkey Kick
.
Superset 3
3️⃣Fwd Lunge & Curl | 6kg/13 lbs
3️⃣Skater
.
Superset 4
4️⃣Front to Lateral Raise | 3kg/6.5 lbs
4️⃣Commando Plank Jack
.
Superset 5
5️⃣Front Squat to Calf Raise | 8kg/17.5 lbs
5️⃣Burpee Kick-through
.
Superset 6
6️⃣Sumo Deadlift to Curl | 6kg/13 lbs
6️⃣Lateral Jump Squat Over DB
.
Superset 7
7️⃣Reverse Lunge to Upright Row | 6kg/13 lbs
7️⃣Double Pulse Jump Lunge
.
Superset 8
8️⃣Bridge Chest Press | 8kg/17.5 lbs
8️⃣Surfer Burpee Punch
.
Superset 9
9️⃣Tricep Kickback | 3kg/6.5 lbs
9️⃣Pausing Mt Climber
.
Superset 10
🔟Man Maker | 6kg/13 lbs
🔟Russian Toe Taps
.
Abs Finisher
1️⃣Extended Reverse Crunch
2️⃣Plank Knee to Elbow
3️⃣Butterfly Situps
4️⃣Plank Ankle Tap Crunch
*Workout Complete 🔥Burn 290 Calories
**Total calories burned will vary depending on your body composition, workout intensity, and fitness level.
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Disclosure: As an Amazon Associate, I earn from qualifying purchases. This means that I may earn a commission when you purchase products through the links on this site, at no additional cost to you.
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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
This workout is the perfect combo of strength and cardio to help you build muscle and burn fat in under 40 minutes! 💪🔥 Push through the supersets, and you’ll feel stronger with every exercise. Who’s ready to crush it today? Drop a comment after you’re done and let me know which exercise challenged you the most!
Holy Mother!!! This was craazyyy insane but soooooo good! I’m always amazed at the fact that you always and I mean always have a smile on ur face. Keep on going and keep on inspiring. You’re amazing!
Penny I’ve known you for a few years and I’ve never said it before but you’re one of the best online coach out there. The efficiency of your workouts are unheard of and again the best out there !!! I’m such a fan. And I love the 30/40mjn max combos you offer. Thank you so much for this great page !!!
❤
That double pulse jumping lunge 😮💨 whew this workout was so good! Loved the 2 sets of strength with a burst of cardio. The timing and grouping of moves was just perfect!
YAY!!! Thank you! Appreciate the great feedback 🥰
Yessss to all of what you said, even the jumping lunges (they left my quads 🔥)! Fantastic workout 😊
Ditto to everyone’s comments - sweaty, more super sets and wowza that was hard after a long day at work! Also I love how your timer matches your outfit 😍😍
Ha ha thank you!! It’s the little things 🙌
Loved this workout! Cardio and weights perfect combo! More please.❤
Will do!! Thanks for letting me know!!
Penny, love the mix of weights and cardio! Thank you!
You are so welcome! Glad you enjoyed it!
👯♀️holy smokes!! Fabulous! Do that format again please! Thank you, I sure needed this one!
Will do!! My favourite kind of workout!!
Thank you, Penny! Fire!!!🧨🧨🧨🥁🥁🥁❤️❤️❤️
Glad you enjoyed it 🔥🔥🔥
Yes to supersets. Flippin hard though. Even my eyeballs were sweating😂
Ha ha love that 👀
👯 supersets all day, please! Heavy weights or lighter weights + cardio, I’m here for it! 🎉🙏
Woohoo!! Love having you here working out with me!
@@garagefitnessgirlwhere else would I be?!
👯♀️. Love supersets. Great workout!
👯 Great sweat going with this workout! Thank you, Penny!
So glad! Thank you for letting me know!!
Thank YOU, Thank YOU, Thank YOU!!! 👯❤❤
You are so welcome! Glad you had a great workout!
Awesome workout! Thanks!
👯🏼♀️Fantastic 👯🏼♀️
My Saturday's workout with you Penny made it!!!🏋🏼♀️🔥💪🏻I love so much super Sets workouts 🥰🤗Have a most wonderful weekend Penny and all people here💙🫂☀️🥰
Woohoo!! Love that you made it to the end with me 🥰
@@garagefitnessgirl 🤗🥰🥰
I’m flip flopping from both your channels 🙌🏻❤️YOU make it so easy to stay Consistent ❤️💪🏻Love working out with YOU
This is fantastic! 💪🌟
👯♀️ loved this format. My all time favorite of workouts!!!
YEEESS!! I love doing strength and cardio this way!!
Another killer! Increasing endurance and strength. Love it. I won't lie I had to pause a couple times.🤪
Me too!
Omg this was FANTASTIC👫🧟♀️🧟♀️🧝🏻♀️🧝🏻♀️👩🏻🎤👩🏻🎤👩🏼👩🏼 more like this please with the cardio mixed in. My favorite❤❤
Glad you liked it!!
Excelente 🎉🎉❤🎉❤🎉🎉❤ gracias Penny ❤
Awesomely FUN! 😍
👭thank you so much, Penny, for this great training!🌻🌻
Awesome work, Penny!!!!!!!!!!!!!! Thanks!!!!!
THANK YOU ☺️
I did the floor workout yesterday, and will do this one tonight. I get excited just by seeing the thumbnail of a new video 😇🩷
Yay!!! Love hearing that 🙏🙏🙏
you always fantastic, funny and strong!!! Thanks, Penny from Madrid (Spain)
Thank you ❤👯♀️
You’re welcome 😊
Thanks so much dear ❤
Thanks penny! 👯🏻♀️ 💦
Bellissimo grazie ❤
Did this yesterday
I really enjoyed it❤
Glad to hear that 😅
Great one Penny! Happy birthday to me 😂
Happy birthday Kelsey! Hope you have an awesome day 🥳
Hey Penny! Do you mind sharing what makes these videos great for women over 40? Generally curious. I’ve been watching your videos for years! I am now 20 weeks pregnant with my 4th and just did this video with a pair of 20s however I am 30 years old. I truly think women even in their 20s would benefit from your channel!
This is a great question! I know I would have loved these workouts in my 20s and 30s and still love them in my 40s!
Love this❤
🧚🏻♀️👭 I love super set ❤
Woohoo YEEESS 🙌
Like always LOVED IT!! always bringing the heat and NEVER NEVER boring. I was dripping ❤❤
Appreciate that Nicole 🙏🙏
LOVE LOVE LOVE supersets! Particularly when they consist of a combination of cardio and strength moves. Thanks once again Penny for an awesome workout!!! : D
You're so welcome!
This was a great workout!!! THANK you so much!!! I really enjoyed the format. It was definitely tough, but that's what I like!
Awesome!! So glad you liked it 🙌
Great thank u 👍🏼👍🏼💪🏻🫶🏻🫶🏻👍🏼👍🏼👍🏼
Glad you enjoyed it!
This is a great workout, done 💪🏼🏋🏻♀️ all exercises are challenging, especially the man maker 😉 thanks Penny and best wishes vom Austria 😉💪🏼
Big hugs from Australia 🇦🇺
Penny, that was amazing! That workout really packed a punch and the abs at the end! LOVED it!
Yay! Thank you!
👯♀️👏🏼👏🏼👏🏼
❤️❤️Love the two supersets with weights followed with cardio work all throughout it keeps the heart rate up and on fire 🔥 ABSOLUTELY love this style of workout 🫶🫶Thank you Penny!!
My favourite way to do strength and cardio too!
My rate rate hasn't slowed down for a second lol. Amazing workout!!! Had to modify weights a bit for US standard weights, but loved it! More of this any day, please
Great job! More to come 🙌
Love this series as always.Thank’s Penny!
Glad you enjoyed it!
thanks so much! That was my first hard workout since surgery 10 weeks ago. Your choices with weights and modifications was greatly appreciated.
THANK YOU!! Glad you’re on the mend!
Excelente combo cardio y fuerza gracias! 💪
Thank you ☺️
Love this workout so much! 👯
Thank you Penny!
Love that you made it all the way through to the end with me!!
Fabulous! Supersets make it go by fast but also kicked my a$$
YEEESS 🙌
Hey penny wow amazing superset 💦 strength and cardio powered through just completed ✔️ omg those Russian toes jumps were a killer great workout 👏 take care Fitness girl 🧒 💕
YEEESS!! They kill me too 😅
👯 loved this - after a week on holiday only walking every day loved to get back to weights 😊❤
So happy I could get you lifting again 🏋️♀️
Always greatful for what u do. Thank you!
Appreciate you following along with me so much 🥰
Another great workout, thank you so much Penny❤👯!
Thank you!! Glad you enjoyed it 🥰
❤🎉
Good one this morning again!
👯👯👯👯
Glad you enjoyed it!!
E viva !!!!!🎉🎉🎉🎉🎉🎉❤❤❤❤thanks Penny❤❤❤❤
Looooooved it ! Let those compound moves come, super fun !
Definitely!! Glad you liked it!!
💪💪😘
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Plz make core focused standing dumbbell workout
🤩💥
👭🏿
❤
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love all your work outs - very creative - thank you 😪💯💥
Glad you like them!
excelente rutina, me encantan tus rutinas🎉🎉🎉🎉
THANK YOU ☺️
👯♀️this was great Penny
Thank you ☺️
Que gran trabajo haces 👏👏👏👏👏🔥🔥🔥
Thank you so much 😊
Day20 September ✅💪
👯♀️ Definitely crushed this one 💪
These combos were awesome,loved the Abs finisher 💪
Holy moley…I LOVED this workout! Supersets are my new favorite workout! Thank you, Penny! 💪😊
❤❤❤
Love it woww thank you❤❤❤
You're welcome 😊
Loved this work👬
Thank you 🙌
👭💥👭💥👭💥 as my nephews would say ' Gosh and Golly ' that was fabulously sweaty 😅 really enjoy the weights and cardio combination 💥👭 huge thanks Penny💐🙋🙏
👍👍👍👍👍👍👍👍❤🎉🎉🎉😊😊😊❤💪💪💪
Thank you ☺️
Love, love, love this! 🤩
THANK YOU ☺️
The workouts were fantastic. Your athletic attire previously) Six months ago and before( gave the more impression of constant readiness for physical activity.
Super set 👭 ❤❤❤❤❤
Thank you 🤗
This was one for the books! I don’t know why but this format was a smoker and I absolutely loved it 😅 superset setup right are no joke! Thank you for all you do Penny. I know you aren’t feeling 100% like yourself but you show up for all of us, giving great workouts consistently… I know I personally appreciate all you do for this community. Reminds me, even on my bad days “ show up” and I feel so much better when I do 💪🏾
Sad to hear that she is not 100%. But she sure kicks *ss anyways!!
I love it👯♀️👏🏾👏🏾👏🏾thank you Penny!❤️
Obá obg maravilhosa ❤❤❤❤❤
You’re welcome ☺️
👯♀️👯👯♂️loved this workout .
Love love love! More like this please! I love it when my knees sweat 😂
🏋🏻♀🥰
👯♀️👯♀️ sweaty one thanks.
💪🏼👯♀️great workout
Thank ❤
You're welcome 😊
Nice
Thanks 🙏
love this combinatio
☑️☑️💪🔥💪🔥💪🔥
💪😅💪
🧑🤝🧑
Love that you made it all the way through to the end with me!
👯♀️❤
Love that you made it all the way to the end with me!
Awesome workout
Loved it🎉🎉🎉
❤❤❤❤❤❤
🙏🙏🙏🙏🙏🙏🙏🙏
Thank you Penny, I love supersets 👯♀️omg huuu 😅😅😅,strength and cardio is challenging,absolutely loved it,awesomeness 🤩🙏🌻
So glad! Thank you for following along!!
160 kcal
A great burn.
Love it 👯♀️
It was fun 😊