Are you a woman looking to stay strong, sculpted, and ultra-fit well past 40?
“Mobility is the foundation to our success,” Emmons explains.
“Naturally, when it comes tostrength training, we believe that the weight/load is the only obstacle.
Shutterstock
That is not always the truth.
A simple way to solve all these issues?
Do some dynamic stretching.
Shutterstock
Another key component tostaying fit after 40is progressive overload.
Learn where you are, find your benchmark, and start building from there.”
The last piece of the puzzle is performing low-impact exercises.
Shutterstock
“The goal is to train as much as we can, for as long as we can.
Sometimes too much is just too much.
“This will lead to injury, and the inability to remain consistent.
Shutterstock
And lastly, remember that you’re free to add power to any movement.
Solid form, speed, and following the correct program can make all the difference in the world.
Keep reading for the ultimate workout for women to stay fit after 40.
Shutterstock
Dynamic Stretching
It should come as no surprise that this workout kicks off with some dynamic stretching.
Your main focus should be on the mobility of your core, hips, and posterior chain.
Plant your left foot up by your left hand.
Repeat the stretch on the other side.
Focus your gaze ahead of you as you slowly lift your arms and legs off the floor.
Hold this position before releasing.
V-Up
Lay down flat on your back.
Straighten your arms overhead.
Use control to lower to the start position.
Hollow Body Rock
Lie down flat on your back once again with both arms straightened overhead.
Your legs should also be extended together.
Raise your arms and legs off the floor so your body assumes a banana shape.
Lift your legs so that your body first “rocks” back toward your arms.
Then, gradually bring them down so you rock forward.
The blocks wrap up with an isolating core movement for active recovery.
Perform each block for two sets, and confirm you rest for less than 30 seconds between each exercise.
Then, press back up.
Push your hips forward to lift the weight up.
Rotational Row
Set the cable machine handle at the height of your chest.
Grab onto the handle with your left hand, and pull the cable out.
Your feet should be staggered with your right foot forward.
Bring your left arm and shoulder forward.
Perform the same motion on the opposite side.
Complete two sets of 12 reps.
Farmer March
Start standing with a dumbbell in each hand.
Lift your right knee up until your thigh is parallel to the floor.
Step it forward as you lift your left knee up until that thigh reaches parallel to the ground.
Continue to “march” forward.
Complete two sets of 30 seconds.
Push through your feet to rise back up, and press the dumbbells overhead.
Lower back down to shoulder height, and repeat.
Complete two sets of 10 reps.
Lateral Lunge
Place your feet hip-width apart.
Descend until your thigh is parallel to the floor.
Step back to the center, and repeat on your right side.
Complete two sets of 12 reps.
Pullover Crunch
Lie flat on the floor.
Bend both knees and plant your feet firmly in a wide stance on the ground.
Extend your arms overhead to grab the kettlebell.
Take hold of the handles, and bring the weight up and over your chest.
Lift your back off the floor as you crunch your body up.
Use control to lower yourself back to the start position.
If your right knee is on the ground, grab onto the cable’s handle with your right hand.
Raise your knee a bit off the floor to assume a split squat position.
Then, press the cable ahead of your chest.
Use control to bring it back to the start position.
Repeat on the opposite side.
Complete two sets of 10 reps per side.
Overhead Tricep Extension
Stand up tall and hold a single dumbbell with both hands.
Then, lift the dumbbell overhead until your arms are completely extended but not locked out.
Next, gradually lower the weight.
Complete two sets of 12 reps.6254a4d1642c605c54bf1cab17d50f1e
Kneeling Cable Crunch
Kneel on the floor facing a cable machine.
Hold the rope attachment with both hands at face height.
Bring the cable down with your body as you do so.
Then, breathe in as you gradually return to the position you started in.
“The cool-down is just as important as the warm-up,” Emmons explains.
“After any workout, it is important to prevent injuries, and regulate your heart rate.”
