FULL BODY Dumbbell Workout for Women Over 40 (GREAT Results FAST)
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- เผยแพร่เมื่อ 21 ม.ค. 2025
- This FULL BODY Dumbbell Workout is Exactly What Women Over 40 Need. It's fast, it's simple, and it delivers GREAT results!
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By the time you've reached your forties, one of two things has likely happened: You've found a go-to fitness routine, or you've completely given up on your goals. Either way, it's time to shake things up, because this is the time when differences between the fit and unfit really start to show.
The decrease in muscle and bone mass that begins in your thirties and continues and gets worse if you don't exercise. Fat-burning muscle is critical to keeping your weight balanced. It will not only prevent you from going up a few dress sizes but also help you fight off serious stuff like heart disease, diabetes, arthritis, and cancer.
Even if it has been months or years since you worked out last, your muscle fibers can fall back on your past experience for support and can be ready to go in a short notice. And your heart and lungs need to stay healthy too and this routine can help with that!
One change you will begin to notice in your forties is that recovering from workouts takes a little longer. It's because your levels of hormones like estrogen and testosterone usually drop slightly during this decade and this drop can speed up the aging process if you allow it to, this isn't a good thing.
In this FULL BODY Dumbbell Workout for Women Over 40, Coach Tonya gives you exactly what you need to do in order to stay healthy even if you don't feel like you did in college!
Here is the workout:
Biceps Curl & Press - 10 12 reps
Triceps Kickbacks - 10-12 reps
Curtsy Lunge with Sumo Squat - 10-12 each leg
Fire Hydrant done with/ without Dumbbell - 10 each leg
V-Sit Ups/ Tucks with Dumbbell - 10-12 reps
Flutter Kick with Dumbbell - 20-25 kicks
If you have any questions or comments, please post them now below! Thanks for watching and have an awesome day.
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😆💯 𝐅𝐑𝐄𝐄 𝐖𝐎𝐑𝐊𝐎𝐔𝐓! 𝐃𝐎𝐖𝐍𝐋𝐎𝐀𝐃 𝐓𝐇𝐄 𝟓-𝐌𝐈𝐍𝐔𝐓𝐄 𝐆𝐋𝐔𝐓𝐄 𝐖𝐎𝐑𝐊𝐎𝐔𝐓 𝐍𝐎𝐖... www.criticalbench.com/glutes
Thats not free
Love this. Going to try these exercises today at the gym. I love how you jumped right in and got right to the point without all the extra noise and hoopla. Thank you!
You're so welcome!
Finally. Found you. No talking non stop no stupid explanation just perfect to the point. Well done. Easy to understand and follow while watching. Love the simple explanations and clarity to watch and copy. Really good ! Took me forever to find sth that did not have a high pitched screetchy shouting coach. Great.
Awesome, thank you!! 🙌
Such a great full body workout! THANK YOU
You're so welcome! Glad you liked it!!
Great video, I love your combination exercises! PLEASE consider making more of them. Thanks. 😍💪🏼
Well thank you and yes I will . . . keep watching : )
This one will be a new favorite. Time to add/change to other routines. Thanks much!
You're so welcome! Enjoy!
Stuck here in C-lockdown and I come across a fellow Canuck kicking butt! I'm 64 and thought I was strong and in really good shape until about 10 minutes into the workout. Seriously awesome, to the point, no BS and no crap music either. (Vid does lose integrity as noted below.)Thanks! I'll be back for more!
That's so great to hear! We love sharing tips that you can add to your workout routine. We'll share more so watch out for them!!
Hi Deborah! I'm a certified Personal Trainer in Ontario... where we're still locked down! I post at home, dumbbell workouts for over 40 if you're interested!
Alright, I’m now a subscriber. This is what I’ve been looking for. Thanks for the video
Right on time, Maggie. Thanks for subscribing!
Excited to incorporate into my routine. I did my first strength training today and will try yours out on my 2nd training. Strenght training is all new to me.
Awesome! We can't wait for you to try it!
This is a great full body workout. Thank you. I added hip thrusters to this and its PERFECT. Enjoying this workout so much.
Glad you are enjoying the exercises. Keep at it! :-)
Learn how
00:16 Biceps Curl & Press
01:20 Triceps Kickbacks
02:29 Curtsy Lunge with Sumo Squat
03:52 Fire Hydrant done with/ without Dumbbell
05:27 V-Sit Ups/ Tucks with Dumbbell
06:43 Flutter Kick with Dumbbell
Follow along
07:30 Full follow along exercise with Coach Tonya
15:35 Wrap up
Thanks!
@@Criticalbench Prepared it for my wife :)
Love this wirkout im on it gotta use this
Sounds like a plan! that'll be awesome 💪
Great exercise. Am 54 and feel sooooo good after this workout. Thank you.
You're so welcome!
Hi! I’m 48 years strong and a certified Personal Trainer. I post dumbbell home workouts on my channel. I hope you’ll take a look!
Love it thank you first time doing your work outs
You're so welcome!
Thank you so much!!!!
You're welcome!
That's very helpful tips exercise thanks for sharing...
My pleasure ~Coach Tonya
A very well thought out routine.😊
Thank you. Glad you think so!
@@Criticalbench anytime.💪
Love this. Thank you!
So glad you love it!
This was a great workout. Thanks!
You're so welcome!
Very very nice workout
Thank you!
Great workout!
Glad you liked it!!
Good move..
I love it
Awesome! So glad to hear you love it 👌
@@Criticalbench yyya...sure
Thanks really like the workout, but only one thing - that weighted sit-up can undo the work in progress to close the dreaded gap! Can you also do an over 40 workout for those who need a more "diatasis recti friendly" move for the abs? in fact, it will help all who have the problem. Looking forward if you do have suggestions.
Hey Lisa, thank you for your comment. Yes, please keep watching our channel as the topic of creating video workouts for those with diatasis rectic has been discussed.
@@Criticalbench Great news to read! I am looking forward to your suggestions and the workout you develop. Thanks for taking time on this subject!
Thanks for watching & thank you for reaching out!
How long does this workout take?
Thanks :-) for the Woman over 40 - Workout
You're very welcome. I'm glad you found it helpful.
Do you have any other videos for women over 40
Yes we do and there are more on our other channel Critical Bench Compound 😊
I do!! I'm a 48 years strong, certified Personal Trainer and post at home dumbbell workouts for women. I hope you'll take a look at my channel!
Thanks for sharing
How many times a week can I do this exercise?
I'm 49 and fit, but I definitely got something out of this video!
Awesome!!
These r great. Thank you
You're very welcome! Thanks for watching
That's great,thanks😃
Thanks for watching
I admire you 👏💪💪💪❤🌷
Should we repeat the whole circuit for3/4 times or 3/4 sets of each exercise back to back with no rest ? Please answer
Hi Ranita, honestly you can do either. If you are in a hurry and have limited time to workout, doing this as a circuit will go more quickly. Be sure to give yourself a good minute and a half rest between circuit rounds.
If you are doing this as a regular workout, you will want to allow for rest time between your reps and your sets.
Criticalbench thank you so much!😊💖
great work out ,and I also like you are all business ,,I lose intrest with the people who talk to much ,,you give time for concentrating !!! love it !!
oh yes, menopausing minx over here...bout time we see some true ova 40 cause we the bomb workout love!!!! i'm getting it done in 5, 4, 3 2....thank you:-)
Exactly- there's enough out there for the males, and who go through no major bodily changes.
(Cue the inevitable mansplainers who think they're personal experts on womens bodies)
Atta girl . . . STAY STRONG!
Holy cow! That fire hydrant with a dumbbell has me so scared, but I can’t wait to try this out on my next weight training day.
You can do it!
Any idea of a diet that helps us 40+ ladies?
Diet is a terrible word, what you're looking for is a lifestyle change...and yeah... there are plenty of wants to tackle this issue. The start is by writing down your weekly habits, and finding the one or two areas you can manipulate to bring you the results you want. A lot of times, its one two things having a massive impact on your weight.
any days off between working the muscle?
I typically do a 5 day split & do my best to give muscle groups a break, for example I would never work my back 2 days in a row. Obviously there will be some crossover with some exercises but for the most part I stagger workouts to allow much needed rest to the muscle groups.
thanks for your reply, help
Any suggestions to build up to be able to do even one of your abdominals? Is there an easier option ? Everything else I can handle well.
Hi Robin, yes absolutely ...
1. V-Tucks you can do a V-Sit which eliminates the movement but still focuses on your abs. Try holding for 25-30 seconds and increase by 5 seconds every set 😊
2. Instead of Flutter Kicks, do a plank and use the same time as above.
I hope this helps ~ Coach Tonya
Are your weights in lb or kg?
lbs
Thank you, we use kg in UK. It makes a massive difference lol
Shouldn't we do stretches first before working out? Can you do a video on stretches before exercise? I don't want to hurt my self.
Yes, a dynamic warmup. For the sake of time, she skipped it.
Hi! I have a warm up for home dumbbell workouts, posted on my channel!
Can we do this dumbel workout daily or three days a week
I would recommend 2-3 days a week
@@Criticalbench thank you for your kind reply will start from tomm
Looks great👍🏻 how many times a week should I been doing this and what do I do in between. Thanks
Hi Huda,
Thanks for your comment. You can do this workout 2-3 times a week. You do want to include rest days in your week to allow your muscles to repair, recover and grow. On the days that you do not train, what other activities do you enjoy? Walking, biking, swimming, sports ...?
Criticalbench im so grateful for your quick reply wow thank you so much!! I have a stationary bike and yes I like walking. I also enjoy doing 15min HIIT workout but would that be too much. I am over 40 and really want to get lean and toned. Thanks again. Your awesome
It’s great, Been doing it this week, third time today but I seem to have pains in my left leg when I do the curtsy. Is there a modification instead of the curtsy as it’s really hard with the pain. Thanks love the workout 👍🏻
Huda Fartousi Are you able to just do a standard reverse lunge, static lunge or forward lunge without discomfort? If so just go with one of those of your choice. We all need to work around our limitations and that’s absolutely fine.
Criticalbench yes reverse lung is good! Thanks can’t wait to start another set on Monday. Letting my body rest this weekend with walks. Feeling good thanks again!
47 now and definitely AGE is just a number 😑 good workout #fitover40
Awesome! Stay strong and healthy, Donna 💪
😑💪
Absolutely! I'm 48 years strong and post, at home dumbbell workouts if you're interested!!
Why have you stopped posting?
Can we get one of these for guys over 40 please.
Stay tuned . . . : )
While you are waiting, Funk Roberts has several on his TH-cam channel. They are no joke.
Please consider more and LONGER workouts. I don't do the short ones but this is very nice. Longer please!!!!!!!!!
This is circle workout, thats why is short. You have to repeat it as many times as you can - 1 or 2.
Excellent! Maybe try not to clap 👏 into the mic.
Thanks for the tip
7:40 follow along
Thanks for watching
How is this specific to over 40? This workout is no different from the next, anybody at any age can do this workout!
Yes, this workout can be done by anyone of any age. With this video are wanting to reach as many women in the 40 plus age range that may not have a lot of training background or experience working out in the gym to give them some ideas & encouragement.
I don't like this workout I'm sorry. I m 56 and I do much more difficult workout 😭🇮🇹
Donatella De Patre to each his or her own.