30 min BODY SCULPTING Dumbbell METCON Workout for Women Over 40
All Standing, TOTAL BODY Metabolic Conditioning using multiple training techniques all mixed together which keeps your muscles confused within the workout. When your muscles are not prepared for what is coming next they have to work a little harder. Today's workout uses multiple training techniques. We will use targeted strength, compound strength which is using multiple muscles at the same time, unilateral strength which is when we use one side of the body at a time, and HIIT, high intensity, low impact cardio. So lets break that down. Targeted work focuses on one muscle and really makes that single muscle work hard in the exercise. My compound moves almost always involve both the upper and lower body working at the same time. There are a couple of benefits to that above and beyond the toning of your muscles. 1. you have to incorporate your core and it is being trained when you do compound strength using upper and lower body and 2. your heart rate increases into a low cardio zone so you BURN FAT! Unilateral work is using one side of the body at a time. The unilateral exercises in this workout will use both upper and lower body, so again you are using core muscles AND increasing your cardio so you are burning fat.
I am using dumbbells in the workout. I have 5, 8, and 12 pound dumbbells. If you don't have dumbbells, grab a couple cans of soup or water bottles. We have 3 strength, 1 cardio an 3 more strength exercises in each circuit.
If you are just finding the channel, please subscribe and keep exercising with us, I am glad you are here. At @fabfitover40withrhoda37 my goal is to give you safe and efficient workouts that will allow you to reach your goals with 30 minute workouts that target specific muscles and cardio moves in the workouts. Are you ready to increase your metabolism? As you build this lean muscle with strength training, you also reduce your body fat. That is because that lean muscle you create needs more calories to exist on your body than fat does so it has to burn the fat away. Strength training is the best way to increase metabolism and change your body composition for Women Over 40. Aging is a fact of life, gaining more fat as we age IS NOT! That is why I create workouts to keep you in the best possible shape you can be in. Are you ready to reach THAT goal? Let's GO! #strengthtrainingforwomenover40 #circuittraining #totalbodyworkouts
HERE IS YOUR WORKOUT:
Squat
Hammer
Press
*up and over
Combine 3
Halo
Combine with squat
Deadlift
Wide row
Bicep curl
*Jack/front/up
Deadlift/row/curl
Oblique leans
Deadlift/oblique lean
Side lunge
Other side
Hammer/leg raise
*Upper cut side to side
Overhead press
Side lunge hammer/leg
raise/press
-
Other side
Curtsy/crunch
Other side
Alt curtsy sun rise
*Alt oblique crunch
Wide deadlift/high row
Lawn mower/press
Other side
How to find your cardio heart rate range. Take 220-your age, take that number, specific to you because of your age, and multiply it by .65 and .85. That is 65-85% of your max heart rate. Those numbers are your cardio range. Within that range you burn fat. At the low to middle of that range, you burn most of your calories from fat, around 70-80% of total calories burned. At the high end of the range you burn 50% your calories from fat. So you can see, at both ranges you would burn about the same amount of fat calories. Therefore, it is much safer and healthier to work in the mid range, vs working so hard that you are struggling to breath at the high end of this range. Safe, low impact cardio and compound strength moves, allow you to burn fat safely and efficiently.
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All information provided by Rhoda and Fab and Fit Over 40, is of a general nature and is furnished for educational/entertainment purposes only. No information is to be taken as medical or other health advice pertaining to any individual's specific health conditions.
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