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20 min Strength and Cardio Workout at Home for Women Over 40 + AB FINISHER


In this 20 min Strength and Cardio Workout at Home for Women Over 40, we're going to be performing a total of 4 STRENGTH training exercises! We'll be doing each exercise for a total of 3 sets. After each set, we'll be performing a cardio movement for 1 minute. If you need to take a rest, feel free to pause the video. For reference, I used 12lb dumbbells; but fee free to go heavier or lighter if you need to! So if you're ready, grab your dumbbells and a drink of water, and let's get STRONG 🔥! #dumbbellworkout #fitover40 #fitness


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WORKOUT DETAILS:


👉🏼 Duration: 20 MIN

👉🏼 Focus: STRENGTH + CARDIO

👉🏼 Equipment: DUMBBELLS + CHAIR OR BENCH

👉🏼 45 SEC/15 SEC REST

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EXERCISES:


3 sets of: (45 Sec ON/15 Sec OFF)

Dumbbell Box (or chair) Step-Ups

PLUS 1 minute of Jump Roping in place between sets


3 sets of: (45 Sec ON/15 Sec OFF)

Alternating Dumbbell Reverse Lunges

PLUS 1 minute of Jogging in place between sets


3 sets of: (45 Sec ON/15 Sec OFF)

Dumbbell Deadlifts

PLUS 1 minute of Air Squats between sets


3 sets of: (45 Sec ON/15 Sec OFF)

Dumbbell Goblet Squats

PLUS 1 minute of Jumping Jacks


AB FINISHER

End your workout with: (if you can’t hold the movement for the entire minute, just accumulate a total of 60 seconds)


1 minute of Wall Sits (keep your thighs parallel with the floor)

1 minute of Sit-Ups

1 minute of Plank Hold

1 minute of Lying Leg Raises

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