Upper Body 20min Home Workout for Women 40+
Dynamic stretches: Arm circles, leg swings, torso twists, lunges with arm reaches (hold for 10 seconds each side).
Strength Training (12 minutes):
This circuit will hit major muscle groups. Do 8-12 repetitions of each exercise with minimal rest in between. Repeat the circuit 2-3 times.
Bodyweight exercises:
Squats: Targets legs and glutes.
Push-ups (modified on knees if needed): Targets chest, shoulders, and triceps.
Lunges: Targets legs and core.
Rows (using a sturdy chair or counter): Targets back muscles.
Plank: Targets core and shoulders.
Optional: Add light weights (dumbbells, water bottles) for increased challenge.
Cool-down & Stretch (3 minutes):
Static stretches: Hold each stretch for 20-30 seconds. Focus on major muscle groups used during the workout.
Here are some resources for video tutorials of these exercises:
20 MIN Full Body Dumbbell Strength Workout for Women over 40.
Remember:
Listen to your body and modify exercises as needed.
Start slow and gradually increase intensity and weights over time.
Consult your doctor before starting any new exercise program, especially if you have any health concerns.
This is just a sample routine. You can adjust it based on your fitness level, preferences, and available equipment.