It’s not uncommon to feel a little out of shape when you turn 40.
There are many red flags that tell your bodyyou’re in need of more exercise.
So let’s get started andrectify that “out of shape” feeling.
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Leti breaks down the ultimate routine to reveal how in shape you are in your 40s.
Grab your dumbbells, and keep reading to learn more.
When you’re done, don’t missHow Out Of Shape Are You?
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A Trainer’s Test Will Reveal Instantly.
Part #1
1.
Press your hips back and lower until your thighs become parallel to the floor.
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Press through your feet to rise back up to standing.
Complete three sets of 10 to 12 reps.
2.
Your body should be in a straight line.
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Bend your elbows to lower your chest toward the floor.
Then, press yourself back up.
Complete three sets of eight to 12 reps.
3.
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Bent-Over Dumbbell Rows
Hold a dumbbell in each hand in front of your body with your arms extended.
Press your hips back and hinge your body forward.
Row the dumbbells up to your chest before lowering them back down.
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Dumbbell Shoulder Presses
Start the shoulder press by assuming a tall stance with your feet shoulder-width apart.
Hold a dumbbell in each hand up by your shoulders, palms facing forward.
Activate your core, and press the dumbbells overhead until your arms are extended.
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Slowly lower the weights back down to shoulder level, all while using control.
Perform three sets of 10 to 12 reps.6254a4d1642c605c54bf1cab17d50f1e
5.
Dumbbell Lunges
Start standing tall with a dumbbell in each hand, arms by your sides.
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Take a step forward with one leg, and lower into a lunge.
confirm your front knee doesn’t travel beyond your toes.
Press back up to standing.
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Repeat on the opposite side.
Complete three sets of 10 to 12 reps on each leg.
Your palms should face ahead of you.
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Engage your core as you curl the weights up toward your chest.
Then, use control to lower them back to the start position.
Complete three sets of 10 to 12 reps.
7.
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Dumbbell Tricep Extensions
Start in a slight split stance.
Hold a dumbbell in both hands, and lift it overhead.
Once your arms are bent to 90 degrees, lift the weight back up overhead.
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Lower to your forearms.
Engage your core as you hold this position.
Complete three sets of 45 to 90-second holds.
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Part #2
1.
Trap Bar Deadlifts
Begin the trap bar deadlift by standing in the middle of the trap bar.
Position your feet hip-width apart with your toes pointing straight ahead.
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Press your hips back, and bend your knees for take hold of the handles.
Use control to lower the bar back down.
Complete three sets of 10 to 12 reps.
2.
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Bend your elbows to bring your chest up to the bar until your chin goes over it.
Use control to lower yourself back down until your arms are extended.
Complete three sets of eight to 12 reps.
3.
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Dumbbell Chest Press
Begin the chest press by lying down flat on a workout bench.
Place your feet on the ground, and hold a dumbbell in each hand.
Hold the weights up by your chest, and press them up until your arms are straight.
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Use control to lower the weights back to the start position.
Dumbbell Clean to Shoulder Press
Assume a hip-width stance to begin.
Get into a half squat as you lift the weights to shoulder height.
Then, straighten your legs, and press the weights overhead.
Complete three sets of 10 to 12 reps.
5.
Descend into a split squat, making sure your front knee doesn’t go beyond your toes.
Press back up to the standing position.
Repeat on the opposite side.
Complete three sets of 10 to 12 reps for each leg.
Curl both weights up to your chest, and squeeze your biceps.
Lift until your forearm is in a vertical position.
Then, use control to lower the dumbbells.
Complete three sets of 10 to 12 reps.
7.
Rope Tricep Extensions
Begin by setting up the rope cable attachment.
While standing, grab onto the rope with your palms facing inward.
Hinge forward as you bend your hips.
Pull the rope down toward your thighs until your elbows are straight.
Then, use control to bring the rope back to the position you started in.
Complete three sets of 10 to 12 reps.
8.
Mountain Climbers
Mountain climbers start with you assuming a high plank.
Kick your legs out behind you, and your hands should be on the floor below your shoulders.
Quickly bring your left knee up to your chest, then extend it back behind you.
Bring your right knee up to your chest, and then back behind you.
Complete three sets of 20 to 40 reps per leg.
Leti recommends performing these exercises after each workout, in addition to 20 to 30 minutes of cardio.
“Incorporate flexibility exercises to improve range of motion and balance exercises to reduce the risk of falls.
Standing Quad Stretch
For extra balance, hold onto a chair or wall.
Bend one of your knees as you bring that heel up toward your butt.
Hold it there, then repeat on the opposite side.
Calf Stretch
Stand tall and face a wall.
Plant one foot ahead of you, and place your hands on the wall.
Your back leg should remain straight as you press your heel into the floor.
Reach forward to grab the foot of your straight leg.
Repeat on the opposite side.
Single-Leg Balance
While standing on one leg, activate your core for stability.
Hold this position, then repeat on your other leg.
