AT HOME STRENGTH WORKOUT
Chris Freytag, CPT
STRENGTH TRAINING FOR WOMEN IN MENOPAUSE
11 STRENGTH TRAINING MOVES YOU SHOULD DO TO STAY FIT OVER 50
DO THE WORKOUT
PERFORM EACH MOVEMENT ANYWHERE BETWEEN 12 AND 15 REPS REPEAT THE CIRCUIT OF ALL 10 EXERCISES 3 TIMES THROUGH!
TIP: Keep all your weight in your heels to press butt back
MODIFIED PUSH UPS FROM THE KNEES
TIP: Keep your elbows in tight to your body as you lower yourself down and up
REVERSE GRIP ROW
TIP: Pull your elbows in tight to your side and row weights past your rib cage.
FULL BODY ROLL UP
TIP: Tuck your chin first to start rolling up. Roll down through every vertebrae.
DUMBBELL DEAD LIFT
TIP: Keep back flat and stick booty out. Soft bend in the knees.
FORWARD LUNGE WITH BICEP CURL
TIP: You can bicep curl at the bottom of the lunge or stand and bicep curl!
SINGLE LEG GLUTE BRIDGE
TIP: Squeeze your glutes to lift and lower - great for low impact on the knees!
TIP: Keep your elbows high as you extend the tricep back.
SHOULDER OVERHEAD PRESS
TIP: Start with goal post arms to press weights overhead, keeping your shoulders down
TIP: Keep your spine long as you lift opposite hand and opposite leg off the ground.
FOLLOW ALONG FOR MORE TIPS ON EXERCISES TO STAY FIT OVER 50!