A Girls Guide to Workouts Over the Age of 45 to Get in Shape and Stay That Way Series

I have over 30 years of experience training Women from the Inside Out.  Here are some of my faves that have proven very effective over the years!

HITTs are such a great option and so effective.  Here's a 20-minute interval workout using only home gym equipment, designed for women 40+ that incorporates 30 seconds of work followed by 15 seconds of rest. This workout balances strength and cardio to improve overall fitness.

Equipment:

• Dumbbells (light to moderate weight)
• Resistance bands (optional)
• Mat
• Chair or bench

Warm-up (5 minutes)

Before starting the workout, spend 5 minutes warming up.
Example Warm-up Moves:

1. Arm Circles – 1 minute
2. March in Place – 1 minute
3. Bodyweight Squats – 1 minute
4. Shoulder Rolls – 1 minute
5. Gentle Lunges – 1 minute

Workout Details:

• Perform each exercise for 30 seconds.
• Rest for 15 seconds between each exercise.
• Complete the circuit 4 times for a total of 20 minutes.

1. Dumbbell Squats
   Stand with feet shoulder-width apart, holding dumbbells at your sides. Squat down, keeping knees behind toes, and stand back up.

2. Push-ups (Knee or Full)
   Start in a plank position with hands shoulder-width apart. Lower your body down, keeping elbows close to your sides, then push back up.

3. Dumbbell Rows (Bent Over Rows)
   Hinge forward at your hips, holding dumbbells in each hand. Pull the weights toward your torso, squeezing your shoulder blades together.

4. Chair Step-ups
   Using a sturdy chair or bench, step up with one leg, then bring the other leg up. Step down and repeat, alternating legs.

5. Bicep Curls
   With dumbbells in each hand, curl your arms up toward your shoulders and slowly lower back down.

6. Glute Bridges
   Lie on your back with knees bent and feet flat on the floor. Lift your hips toward the ceiling, squeezing your glutes at the top, then lower back down.

7. Resistance Band Lateral Walks (Optional)
   Place a resistance band around your thighs or ankles (one of my faves!) Step side to side in a half-squat position, keeping tension on the band.

8. Chair Tricep Dips
   Sit on the edge of a chair, hands on the edge, fingers facing forward. Lower your body down by bending your elbows, then press back up.

9. Plank Hold
   Hold a plank position on your forearms and toes, keeping your body in a straight line from head to heels.

10. Dumbbell Overhead Press
    Stand with dumbbells at shoulder height. Press the weights overhead until your arms are fully extended, then lower back to the starting position.

Cool Down (5 minutes)

After completing the workout, spend 5 minutes cooling down with gentle stretching.

Example Cool Down Stretches:

1. Hamstring Stretch – 1 minute
2. Quad Stretch – 1 minute
3. Shoulder Stretch – 1 minute
4. Chest Stretch – 1 minute
5. Cat-Cow Stretch – 1 minute

Need modifications?? Ask about them in the comments!