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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