AT HOME STRENGTH WORKOUT
Chris Freytag, CPT
11 STRENGTH TRAINING MOVES TO DO FOR WOMEN OVER 50
DO THE WORKOUT
PERFORM EACH MOVEMENT ANYWHERE BETWEEN 12 AND 15 REPS
REPEAT THE CIRCUIT OF ALL 10 EXERCISES 2 TIMES THROUGH!
PERFORM EACH MOVEMENT ANYWHERE
BETWEEN
12 AND 15 REPS
REPEAT THE CIRCUIT OF ALL 10 EXERCISES 2 TIMES THROUGH!
1
BASIC
SQUATS
TIP:
Keep all your weight in your heels to press butt back
TIP:
Keep all your weight in your heels to press butt back
2
MODIFIED PUSH-UPS
TIP:
Keep your elbows in tight to your body to use more triceps through the push-ups!
TIP:
Keep your elbows in tight to your body to use more triceps through the push-ups!
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.
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.
TIP:
Keep back flat and stick booty out. Soft bend in the knees.
LUNGE WITH BICEP CURL
TIP:
You can bicep curl at the bottom of the lunge or stand and bicep curl!
TIP:
You can bicep curl at the bottom of the lunge or stand and bicep curl!
7
SINGLE LEG GLUTE BRIDGE
TIP:
Squeeze your glutes to lift and lower - great for low impact on the knees!
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.
TIP:
Keep your elbows high as you extend the tricep back.
9
SHOULDER
PRESS
TIP:
Start with goal post arms to press weights overhead, keeping your shoulders down
TIP:
Start with goal post arms to press weights overhead, keeping your shoulders down
10
BIRD DOG
TIP:
Keep your spine long as you lift opposite hand and opposite leg off the ground.
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 STRONG OVER 50!