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

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DO THE WORKOUT

PERFORM EACH MOVEMENT ANYWHERE BETWEEN 12 AND 15 REPS  REPEAT THE CIRCUIT OF ALL 10 EXERCISES 3 TIMES THROUGH! 

1

BASIC  SQUATS 

TIP: Keep all your weight in your heels to press butt back

2

MODIFIED PUSH UPS FROM THE KNEES 

TIP: Keep your elbows in tight to your body as you lower yourself down and up

3

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.

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5

DUMBBELL  DEAD LIFT 

TIP: Keep back flat and stick booty out. Soft bend in the knees.

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6

FORWARD LUNGE WITH BICEP CURL 

TIP: You can bicep curl at the bottom of the lunge or stand and bicep curl!

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7

SINGLE LEG GLUTE BRIDGE 

TIP: Squeeze your glutes to lift and lower - great for low impact on the knees!

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8

TRICEP KICKBACK 

TIP: Keep your elbows high as you extend the tricep back.

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9

SHOULDER OVERHEAD PRESS 

TIP: Start with goal post arms to press weights overhead, keeping your shoulders down

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10

BIRD DOG 

TIP: Keep your spine long as you lift opposite hand and opposite leg off the ground.

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FOLLOW ALONG FOR MORE TIPS ON EXERCISES TO STAY FIT OVER 50!

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