The PERFECT Full Body Workout
So simple yet SO effective
🌷Happy Spring!🌷
Spring officially arrives today!
The weather is warming up, outdoor activities are on the brain and we’re ready to move those lighter & brighter clothes to the front of our closets.
But often the changing of the season also brings frantic plans to overhaul your body…
…finally lose the stubborn 10-15# fast, tone up the muscles and get that cardio going again.
If you’re already thinking about “How hard you’re going to work starting TODAY”...
Just STOP 🛑
You’ve likely been down this path before and you know where this thinking leads:
🤕 injuries
🤕 burnout
And ultimately frustration and feelings of being a failure…yet again.
As a woman in midlife, it’s time to use your past experiences to guide you to a new approach.
It’s time to ease yourself in and gradually build up.
Committing to consistency above all else.
JUST ONE THING
Instead of rushing or trying shortcuts that will ultimately sabotage your progress, let’s be wise and keep it simple, so you can focus on consistency.
Your JUST ONE THING to be Strong by Summer
Keep Strengthening Simple
No matter what your goals are for the warmer seasons, consistently showing up with a smart strength and mobility training program will help you get there.
👉 Traditional cardio is great, but you’ll notice the greatest differences in your fitness level if you do more strength and mobility training leading up to summer.
Your legs will feel strong and resistant to injury.
Your trunk will feel stable and pain free.
And your arms will feel powerful and capable.
Fortunately, you don’t need to drop hundreds 💰 on a gym membership, or thousands💰💰 on a full home gym setup.
You can wisely get started with an at-home strength & mobility program with just one dumbbell.
This full body strength workout is great, plus it’s geared to women in perimenopause and menopause 👇
Full Body Strengthening Workout for Midlife Women
- Loaded Glute Bridges (10 reps): Set the dumbbell on your hips and drive through your heels to push your hips up.
- Single Arm Chest Press (10 reps/side): Stay in bridge position and hold the dumbbell in one hand above your chest. Slowly lower the dumbbell as you aim your elbow away at a 45-degree angle, then drive the dumbbell back up.
- Plank with Dumbbell Drag Through (10 reps total): Get into a plank position with feet spread apart and drag the dumbbell underneath you to the other side. Concentrate on holding your hips level.
- Single Leg Dead Lift (10 reps/side): Stand with working leg slightly bent and dumbbell in opposite hand as you hinge at the hip.
- Squat to Chopping Lift (5 reps/side): Squat down and reach the dumbbell to one ankle. Then pull the weight close to your body as you lift over the opposite shoulder.
Extra Tip: Add mobility work to this strength workout by doing a dynamic warm-up first (like this one) and finishing with a thorough cool down.
Did You Know...
- If you’ve never lifted weights or strength trained before, it’s best to start with a bodyweight-only strength training program that eases you in by teaching the basics like the one on sale today ➡️ https://www.vigeofit.com/jumpstart.
- Soreness is NOT an indicator of effectiveness. When you wisely ease into a sustainable workout plan, you may not feel very sore after your first workout—which is perfectly fine! That does not mean you should push yourself a lot harder the next time.
- Fractures, dislocations, sprains, strains and overuse injuries (like IT Band Syndrome and plantar fasciitis) are extremely common during the summer month due to inadequate preparation. Beginning with a smart training plan NOW is the best way to prevent injuries from happening.
Until next week... Be strong💪
