Strength All the Way Through for Women Over 40.

Hey there, good looking, join me for this full strength workout where each set we're going to layer on from the last set. If that completely confuses you, then stick with me because this is a really great way to build strength, but also for those that maybe get bored doing the same exercise for multiple sets. You're going to have a great time with this workout. Now you're going to need what you consider are moderate and heavy dumbbells. Now if I had a healthy elbow, I would probably be lifting with 12s, 15s and 20s. Now you'll also need a booty band for the first set of exercises. Now also heads up, you may hear me reference 25 in 25 challenge or day one because this is this is actually day one of a larger series on my platform over 50 fitness. If you'd like to check it out and we would love to have you there, I've put a link down below for a 14 day free trial. All right, let's get warmed up. All right, couple things. Carly is on set today. She's going to join us for some of your challenge. Say hi to the people. Hi people. And you might be able to see a little bit of George there. All right. If you'd like to track your fitness with your watch, press start now. I chose the strength setting. All right, let's get the feet wide, toes turned out, push the booty back, give me a squat and drive up again. Now you're just warming up. So you take that squat, whatever depth feels best for you. I just want you to practice, you know, moving through the knees, the hips and keeping that chest up. If you're unfamiliar with who this amazing woman is, she is the brand manager, graphic designer, customer service, tech support, and my work wife at over 50 fitness, as well as my fellow Swifty and brain share. Yes, we share one brain. So together we make a complete brain. So today's going to be an awesome workout. Last three. We lose our brain when we're together. We do. And one. All right. Bring the feet a little closer. Big arm circles for me. Make them big. Really exaggerate the range of motion. Start backwards for me. Core is engaged. So today's workout, we are starting with a base move for first set. We have three sets, super setting, lower and upper body. Then the second set, we're going to spice up that base move. And then the third set, we're going to spice up the spiced up base move. So yes, last three, please don't sue me. Spice girls. Two and one. We'll go on a 45 hip hinge for me. Palms underneath the shoulders. Open one arm up. Working shoulder and T-spine here. Again, that hip hinge. So we're hinging through the hip joint, not your waistband. Nice long spine. This is a really important movement pattern to learn. So if it's kind of new to you, I want you to practice in front of the mirror. Your back will thank you for it. Two more, please. Last one. Excellent. Hands on hips. Step it back. Drop the knee. Release. Taking that lunge as deep as it feels comfortable for your knee joint. Now arms down. Lead with the thumbs and reach up. So as I mentioned, we have three sets, two different movements. I want you to challenge yourself with the weights we're using today, and it's 40 seconds of work for everything. Whoop, no balance. It just left me. Last two. Last one. Facing me. Bend that knee. Abduct away. Stabilize the knee as soft. Finding something stationary to stare at for your balance. Warming up your outer hip muscle, your gluteus medius. Really important. Hip stabilizers as well as they aid in knee tracking. One more. Other side. You'll feel the loaded leg as well for sure. Here we go. Bend the knee. Mirror us. We're very matchy today. And we're cool girls. We're wearing our cool girl socks. We are. This is the way the cool girls wear their socks. No ankle socks. And with stripes because we're channeling our inner Michelle. She's the coolest of cool girls. She is the coolest of cool girls. If you don't know who she is, Over 50 Fitness. One of our top trainers there, and she's pretty cool. Last one. And release. Go back to that squat. Keep the stance a little more narrow now and lift up off the heels. Now getting into the lower leg. And then we're going to pick up the tempo a little bit just to generate some heat in the whole body. Last four, three, two, one. March it. All right. If you need a sip of water, which I do, now's a great time. I want you to start with your booty band around the top of your, just above the knees and one heavy dumbbell. Please make it heavy. We're doing a squat. All right. Booty band's on. Even this matches. I know. Oh, it matches. No, it matches me. My socks are blue and red. They do match you. Feet turned out slightly with the feet wide. Dumbbell heavy, held in goblet. Knees track with second toe. Come down as low as it feels comfortable, ideally trying to get your thighs parallel to the floor. Now take a peek. Are those knees tracking with the second toe? The booty band wants to pull the knees in. This is where you're using that gluteus medius muscle I was talking about to activate and get those knees to track. Dumbbell held close to the body so the back doesn't take the brunt of the action. Now we'll keep the booty band on for these two movement patterns just because it's such a pain in the butt taking it on and off. The next exercise we'll work the upper body with down on the ground. One more. Excellent. Chest press. So if you know what you'll use for that, grab it. One in each hand. Otherwise, if you don't know, you want your moderate dumbbells. Please start seated, dumbbells on the thighs. Lie back, upper arm hits the floor. Lift the hips up into bridge and let's hold that bridge. Elbows in front of shoulders, knuckles to the ceiling, press up and lower down. Squeeze the glutes. So we'll stay in the static bridge. And next round, we will do this one-legged. Then final round, we'll levitate. Can I have the Ouija board? Yep. Don't let the knees come together. Just making sure you're awake, Carly, listening to me. I was waiting for you to laugh or it'd be like that's a new move. All the cool girls are doing it in their socks. Cool girl move. I didn't know about that. So this is the last exercise, it's two exercise time. Lower the hips, dumbbells down, come to stand. So now we go into round two. This time, spicing up the base move. Heavy dumbbell, please. Feet wide, toes turned out, goblet hold. Taking it down and lifting halfway and then going down again. What I call a one and a half squat. Let's try it. Down, halfway, down, come to stand. Hip hinge, collarbone to me, gaze is up a bit, not allowing the booty band to pull the knees in. Slow and controlled, we're not bouncing ballistically. Oh, George is up. My husband must be home. And release. All right. Moderate dumbbells now, one in each hand, bum on the ground, dumbbells on the thighs, and then just rock back. Upper arms, hip the mat, slide the elbows slightly in front of the shoulders, back of the neck long, knuckles to the ceiling. Feet together, lift the hips, lift the left leg off the ground, and now go. I like your socks, Carly. They're very Canadian. I was thinking they reminded me of Superman, I think. Blue and red? Oh yeah, Superman. No, blue, red, and white would be more American than Canadian. No, I don't know. It's giving me like some sports team vibe. Montreal Canadiens? Yeah, they're blue, red. Yeah. But yeah, it's also very American. Pick a country, girl. Oh, you feel that glute, everybody? Oh yeah. We're almost there. Come on, Carly. Get that leg up. Go, girl. Time. Dumbbells down. Coming to stand. All right. Heavy dumbbell now, so you'll have to switch out. Hold it goblet style. Now we're spicing up the spice, dropping it down and staying down with small pulses. Down, and then up, up. So we're never coming up into stand. Muscles in constant tension. We call this time under tension, and it's a fun way to get strength into the body without having to have heavier dumbbells. PJ fun. Yes, I admit, my fun's a little different. Good girl. I'm not a condescending. Sorry. Good girl, Carly. Woo, baby. Woo. All right. Final set of our chest presses. So this is where you'll need the moderate weight in each hand. Bum to the ground. No rest for the wicked, everybody. Dumbbells on the thigh. Lie back. Slide the elbows slightly in front of the shoulders. Knuckles to the ceiling. Back of the neck long. Feet together. Lift up. Right leg lifts up now. Breathe out as we press. We move on after this, crew. Oh my god, I hate you. Aw, I love you, pumpkin. My legs. Aw, your legs actually love me. They just don't know it yet. I told you I hate this move. You did, yes, express a little displeasure when I was showing you the workout beforehand. Woo. All right. Booty bend off. We won't need that again. We'll just need one heavy dumbbell for the next happening in 20 seconds. If you need water, do it quick. Starting with your left leg forward. Dumbbell in the other hand. Feet hip width. Step back right. Shoulders back and down. Nice and tall. Come forward a bit. In the body. Drop down. Split squat. My advanced people, knees to the ground. You can give me a slight hip hinge to make it a little more glute dominant. I find for many of you, that also takes some of the pressure off of that front knee. Once again though, remembering that your range of motion is going to be different each day. So take it at a range that doesn't feel bad. You don't want stabbing pain in the knee joint. So this is our base move. We will keep spicing it up as we go. Are you smiling, Carly? Uh-huh. Of course I am. Okay, cool. Nice. One more. All right. I want you to grab your moderate weights now. One in each hand. Carly and I will stay on a 45. All right. Dumbbells down by your side in what we call a suitcase hold. Give me a hip hinge. Now three rows here. One. Elbows. Dumbbells close to the body. Two. Three. Root to stand. Do it again. So I want the dumbbells close to your body so that the low back doesn't take the work. We do three rows, and then we come to stand just to give that low back of yours a break instead of staying in this row pattern for a full 40 seconds. Breathe. Root to stand. Draw the belly button in and brace those abs. Almost like somebody was coming to sucker punch you and you're bracing for that impact. That'll fire up your deep core muscles. We're off tempo. No, you're off tempo. Whoa! All right. I want you to grab your heavy dumbbell. Okay? Heavy. One of them. Left leg. Step back right. Dumbbell into that right hand. Arms out. Lunge. Pass the dumbbell under. Lunge. Pass it under. So this is making us go a bit deeper in our lunge so that we can get that dumbbell underneath the thigh. That's not working for you. Don't listen to me. You keep doing the base move that we started with. Unless your name's Carly. Yeah. Then you gotta keep going. I like it better when you can't see me doing the workout when I'm at home. When you're at home and there's a screen between us. So again, when you're passing, nice and slow. Same leg in front as the last round. One more. All right. Grab those moderate dumbbells again. One in each hand. Remember to bend the legs to pick up those weights, please. Carly and I'll be on a 45. Feet hip width. Hinge. Three reverse flies now. Let's try it. Come down. Three. Moving through the shoulders, not the elbows. Are you flying? Come on up. Yeah. I was not flying. You're not flying. I am now. Three. Two. One. Root to stand. So with the fly, the focus is more on your mid-back, postural muscles. Again, the three, so we give that lower back of yours a bit of a break. When the dumbbells are down underneath the chest, they start close to the thighs. Abs are braced. Knees are bent. Last three. Two. One. Come to stand. All right. Look at that. We got it all in in the 40 seconds. All right. I want you to put these down and grab the one heavy. Dumbbell on the right. Feet hip width apart. Step back with the right. We're passing under and pushing back. So let's try it. Arms out. Pass under. Push back. Under. Push back. Whoa. How are you doing there? God, I just need to move over a bit or else I'm going to... I'm trying to get out of your way too. I'm just going to bash through the fire. I have no idea what I'm doing right now. Down, under the thigh, pause. So we're teaching the body how to go fast and then pause. It's a funny looking move, but we're getting fast twitch muscle fibers and we're teaching our body how to decelerate. Super important. How are you doing? One more. Whew. All right. Grab your moderates. Bend the knees to pick it up. One in each hand. Last one. Two rows. One fly. All right. We'll be on a 45. Feet under hips for me. Hip hinge. Two rows. One. Two. Third one, fly. Root to stand. Whoop. One. Rows. Two. Third one, fly. Root to stand. Two rows. My dumbbells are almost beside one fly, beside me, when I'm doing the rows. And again, that makes it feel a lot better for my low back. Fly. Root to stand. So you got to think a little bit here. Two different movements. Three reps. All right. Let's finish it off. Come on. Timer's going to go. Let's finish it though. Give me two. One fly. Root to stand. Nice. Dumbbells down. Quick sip of water. We've got the other leg now. The right leg will be forward for our split squat series, and then we'll move into a different upper body move. Here we go. Heavy dumbbell, please. Place it in your left hand. Feet hip width. Step back hip width with the left foot. Nice and tall on the body. We can add a slight hip hinge as we lunge down. Let's go. That slight hip hinge is going to make it a little more glute dominant. My advanced people, let's try to get that knee down low. Straighten the legs each rep. Coming up. Oh, gosh. My workout pants are dirty everywhere. I thought we already established that. I know. That was a... That workout never happened, remember? Right. Okay. Full disclosure and transparency. This is Carly and I's second time doing this workout, because the camera messed up. And PJ's pants were dirty. And my pants were dirty in that workout too, and then I forgot. Time. All right. Grab a moderate dumbbell for each hand, bending the knees to pick them up. We are going to allow the legs to help us drive the dumbbells up for a push press move. It's a power move. Again, hitting those fast twitch muscle fibers. Bend the knees a bit. Hips go back. And breathe out. Drive up. Now, when we drive up, we're not locking the elbows. We're being very aware of that. But we are straightening them. So if you have a tendency to lock, or if you have hypermobile joints, you'll actually want to slow this down a bit and maybe do it in front of a mirror to make sure you need to protect those joints of yours. Here we go. Inhale. Breathe. Exhale. We want heavy weight here. So a bit more weight than what you would normally do a shoulder press with, because we are using the legs to help us get that dumbbell up. One more. Beautiful. Moderate dumbbells down. Grab your one heavy. Feet hip width. Are we stepping back with left or right? Left. Okay. I thought so. Dumbbell on your left. Step back left. Now we are passing that dumbbell under your thighs. Here we go. Arms out. Take it down. Arms pass. Lift up. Dumbbells now on the other hand. Pass it back under. Now it's back in the original hand. Just keep flowing like that. Are you okay? Yeah. I'm just watching you so my balance is off. Okay. Over the place. I don't know where to look. I told you not to have that bottle of wine before we started filming. I did not. It was last night. That was last night. And you were there. It was good wine. Squealing pig. Shout out to squealing pig wine. It was quite yummy. I didn't even get sponsored. Oh, that's right. It was a New Zealand wine. Yeah, call me. Call me. That would be a weird sponsorship for a fitness channel. I think that would be a perfect sponsorship. Perfect partnership. All right. I want you to grab those moderate weights. Feet apart. Now we're pressing and we're going to add a rotation. The rotation comes through the leg and the hip. So my osteopeeps, you're cool. Take it down. Press it down. Press up. Take it down. Press up. If you don't feel safe with this, stay single and just lift up a heel. Okay? I need you to make sure that you feel like I am twisting through the hip. My osteoporosis crew, if you don't feel, if you feel, oh my gosh, I am moving through the back, then I want you to stay center. Remember twisting is a no-no with osteoporosis because it does increase our chances of fracturing the vertebrae. Ten more seconds. And then we spice up that split squat one last time. Time. All right. Dumbbells down. Grab your one heavy. Feet hip width. Dumbbell on left. Step back left. Pass it under and push yourself back. Learning to decelerate. Ready? Nope. Arms out. Okay. Take it down. Push back. Land. Take it down. Push back. Land. You got it? Nice. It's great that you got it at the end of the workout. This is a tricky one. This is getting coordinated for PJ. This is a tricky one. I agree. I just needed to insert a little sarcasm there to try to make me feel better. Woo-hoo. I know I am Superman. You are. Wonder Woman. One more. Time. Woo. All right. Place the heavy dumbbell down. Grab your pair of moderates. This time, with the twist, both arms press up or just stay center if you found that you really were going through the spine. Please don't. Don't do that. You ready? A little push for us. And up. Go slow so you don't get dizzy too. This is a tricky one. This is our last exercise. Okay. And then day one is done, my challengers. Woo. Carly and I have lived day one a couple of times now, but I say this is the best day one we've done yet. Don't you? Because we got a practice round in first. Yeah. It's the best one I've done because it's my first one. Two more. One more. Woo. Nicely done. Good job, buddy. All right. High five at home. Ready? Three, two, one. Grab a sip of water. Keep marching it out. Heart rate's got up there a little bit on this workout, too. Yeah. Cheers. Sixty-three. Really? You know, that's funny. That's my IQ as well. Ha-ha. She's heard all my jokes. I've heard them all before. Yeah. Forty. Fifty times. Darn. March it out. Let those heart rates come down. I need to find- You need some new material. I do, or just a new friend. Ha-ha-ha. It's easier to find a new friend. That's true. Is it? I don't know. I'm getting quite good at making friends now. As long as they play tennis, we connect right away. All right. Bring the feet apart. Inhale. Exhale. Arms down. Big shout out to Carly's mom, Bev, who I call mom as well. Hi, Bev. We love you. I love you more. Last one. I'm your favorite. Aren't I, Bev? Ha-ha-ha. Really? All right. Hold on to something if you need some assistance with your balance. Let's grab onto the foot. Knee under hip. If that's not possible, grab onto your pant leg, shoe, or if you've heard me nag a few times, please have a yoga strap or similar, and you can wrap it around your ankle. Now squeeze the bum to me, and that's really going to give you a nice release in the quad. Some of you may also feel a nice little stretch in the front of the shoulder, too, but it's all good. I think after we're done, we should do a little studio tour, so we have a couple of furry friends off camera who've been super motivating this whole workout. They've really made me want to go, inspired me to move fast. Other side. If you're unfamiliar with sarcasm, that was ... Then it's time for you to go. I actually did one workout where I was being sarcastic about how good I am at dancing. Oh. Yeah, but it didn't come off sarcastic. I'm like, oh, I just sound really bad because I'm not good at dancing. I dance with our dance instructor, Annie. She's very good. See, the fact that you did that one, I was proud of you. Thank you. I would not have done it. I did feel pretty goofy, but she's so darn cute that how can you say no to her? And release. Kick one leg in front, press the hips rear, hip hinge, feel that in the hamstring. If you haven't tried a dance class with Annie yet, check them out. She's got her own playlist now. It's at the bottom of the app. Actually, I think she's first with the name Annie because it's all alphabetical. I'm way at the end. Release, other side. And she's a ton of fun. Release. Final one. Find a piece of wall or a doorway, elbow up, forearm resting, inside leg forward, lean forward, look over your outside shoulder. Oh, I like this one. This is where the sweat really starts to pour. Does it start to pour right now? PJ's not as sweaty as me. I'm not a big sweater. Well, you also do this more. So maybe it's just... No, I've never been. Let's be nice. I don't sweat, I sparkle. I do sparkle. Don't you think? You do. Oh, snap. In so many ways. Elbow up, come forward, look over the outside shoulder. So to my challengers out there, this is day one. I don't want you to think about, oh my goodness, 25 days, how the heck am I going to do this? Let's just take it one day at a time, okay? If you skip a few days, don't worry about it. Just go back to the workout that you missed. Whether it takes you 25 days, 55 days, 75 days, I want you to just keep plugging away. Get the full challenge in. You will feel good to know that you completed it. This is to show you that you can do hard things. Heck, you've lived a life already. You've done a lot of hard things. So this isn't a cakewalk, really. Carly and I thank you so much for joining us. Drop a comment down below. We would love to hear from you. And until next workout, keep being amazing. Bye. Okay. So if you haven't seen the set before, obviously this is what you see and this is what I see. So here's the timer that makes all those noises. Then we got lights, lights, lights, lights, and then lights through my front window as well. All these lights actually do make a huge difference and they have literally taken me years to perfect the lighting. I did not go to school for this sort of thing. So it's been trial and error for the last five years. Now camera two is here. So this is where we'll get our low shots. And then the camera I'm holding on to sits here and we call that camera one. And then the workout sits there. Now even though it sits there, oh my goodness, I can still get it wrong sometimes. Can't I? You guys. Thankfully, you guys are really cool. And then here we go. The motivating team off camera for today's workout is Mr. George Randadu. Six year old, 105 pound German Shepherd. Coming in at six. Coming in at 105 pounds, lean, mean, and loves a belly scratch. And then we move on over to the younger sparring partner, Mr. Magoo or Max. He too loves a good belly rub, but first he likes to grab onto your hand because anything in his mouth is fun. He's a puppy. Coming in at 100 pounds, year and a half of pain in the ass right there. And give a wave to the camera, Carly.