40 Min Fat🔥Burning No Repeat💜 Low Impact HIIT+ABS💜Workout with Dumbbells for Women
Weighted Low Impact AND ABS! Protect your joints & BURN FAT. NO Repeat w/ dumbbells, or grab water bottles or soup cans, for this high intensity/low impact fat burning, dumbbell HIIT cardio workout for women over 40. We use the dumbbells to increase resistance so we get our heart rate into a fat burning cardio zone without jumping and having negative impact on your joints. This is a great workout for both beginners and more advanced. If you are a beginner, you may want to rest longer during the workout. We have 4 circuits to work through. Our final circuit is ALL ABS! Each exercise is 40 seconds with a 15 second rest, most use dumbbells to increase your heart rate into your cardio zone. Beginners, stop with 10 or more seconds left in the exercise which will extend your rest time. That way you can complete the 40 minutes, get a good HIIT, high intensity interval, affect which burns fat and calories. As you continue to exercise, you will be amazed how quickly you are able to increase your time of exercise and increase the dumbbells that you are able to use. It does not take long to start to change your muscles and increase your cardio health and muscle strength, it just takes consistency. A little exercise every day will increase your cardio endurance and build lean muscle mass which increases your metabolism, overall strength and stamina, and probably your mood. Women who workout know that a good workout may be hard to start, but well worth it. Your brain releases endorphins into the blood stream and endorphins will better your mood and alertness. Are you ready to burn fat and calories? Let’s GO! #lowimpactdumbbellhiit #weightedhiit #cardioforwomenover40
Want to train ono-on-one with me? I offer a daily coaching program for just $3.12/day and also live personal training at a much reduced rate to what you would pay in a gym. We are both at home so the commute is an easy one! For a free video consultation, sign up here:
https://www.trainwithkickoff.com/coac...
HERE IS YOUR WORKOUT:
squat twist to knee, squat press – alternate
Step to wide squat weight raise overhead
Side lung, curl up, stand press V
Other side
Hamstring curl push alt overhead weight
1,2,3 knee crunch with weight
Punch up X, Down X
One arm Swing through twist and lung one side
Other side
Squat knee drive cross punch at same time
Step to fly alternating
Alt rear lung with a twist
Curtsy kick
Other side
Punch up and down in squat
Side to side upper cuts
Skater with weight
Kick and punch
Soccer kick twists
Bicep curl and hamstring curl
Step wide squat, hammer up to tricep
Tricep kickbacks
Rear lung front kick
Other side
Cross hook with weight
switch leg mountain climbers
Chest press w/bicycle
ABS
Upper body crunch
Frog crunch
Heal toe crunch
Other side
High plank knee to elbow alternate
Side crunch
Side plank
Side crunch other side
Side plank other side
Know your cardio heart rate zone! Take the number 220 and subtract your age. The number you get is you starting number. Take your starting number and multiple it by .65 and .85. You will get a range that is 65%-85% of your max heart rate. That is your cardio zone! Work to get into that zone as often as you can during the workout.
Follow me on social media!
Facebook @RhodaSommerFitness / @soulmusicoficial_
Instagram: rhoda_sommer / rhoda_sommer
Twitter: @RhodaSommer
Music compliments of "Soothing Peaceful Music" found here: / @soulmusicoficial_
SOME OF MY FAVOITE THINGS!
APPLE WATCH: This is #1. I LOVE it. I have not taken it off (except to charge) in 3 years! https://amzn.to/3kJ6rX2 (Amazon link)
HAND WEIGHTS come in many shapes and sizes. I recommend a set of 3 different weight levels so we can build your strength. https://amzn.to/2NSs6Ar (Amazon link)
If you want to only get one set, I recommend a mid-range set right for you. If you female, and new to exercise, 5lbs and up from there. https://amzn.to/3bZk94q (Amazon link)
NIKE ANYTHING. Just do it!
WEAR NIKE: https://amzn.to/3uScCN9 (Amazon link)
FOOTWEAR: I LOVE my Nike Zooms! If you want to feel light on your feet, I highly recommend Nike Zooms. https://amzn.to/389tzJg (Amazon link)
LEGAL DISCLAIMER:
All information provided by Rhoda Sommer and/or Babes in Beast Mode, 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.
You should always consult your physician or other healthcare provider before starting or changing your exercise program.
Understand that there is a risk of injury associated with participating and using an exercise instructional video.
You assume full responsibility for any and all injuries, losses and damages that you might incur while participating in this program. You are fully responsible for all injuries, claims, or damages.