The PERFECT Quick Workout Formula
Short On Time?
Visit a gym on a random Tuesday and ask a woman over 40 what her workout plan looks like.
She’ll probably say something like...
➡️ “I warm up and stretch, do some cardio, then do a few strength training exercises and finish with a cool down.”
That’s the gold standard, right?
Nice and thorough.
But let’s be honest…
Between kids, aging parents, careers and sleep that doesn’t cooperate, midlife doesn’t always offer you an ideal 60-minute window to get it all in.
And just like that, the ideal workout feels impossible.
Then what?
For most women, it’s this: If I can’t do it all, I won’t do any of it. 🤷♀️
The truth is that there will always be a million legitimate reasons you don’t have time.
So, you need to learn how to pivot.
Because consistency in midlife isn’t about perfection.
It’s about asking one powerful question:
If I can’t do everything…what’s the most important thing to do right now?
JUST ONE THING
When you find yourself with 15-20 minutes instead of the 60 minutes you initially planned, it’s time to remember this mantra—progress over perfection.
Then, modify and condense your workout so it still has purpose.
Your JUST ONE THING to Workout Anyway
Modify Your Plan to Fit the Window
To successfully condense your workout, here's what I recommend:
Dynamic Warm-Up > One set each of 6-8 strength training exercises > Cool Down
👉 Dynamic Warm-up:
This isn’t walking on a treadmill for 5 minutes or doing sit & hold stretches.
A good warm-up includes strong, moving stretches that engage, lengthen and fire up your body for what’s to come.
These movements don’t just get you warm—they actually contribute to making you stronger with increased mobility. Pick 3-5 purposeful moves here (the ones below 👇 are perfect).
👉 Strength Training Exercises:
While 2-3 sets of any exercise is going to create the most gains in strength, one set is 100% better than none.
Pick 2 upper body exercises, 2 lower body exercises and 2 core exercises.
Keep it simple.
👉 Cool Down:
Another chance for mobility work.
Keep it dynamic again to get the strengthening benefits.
You can simply do the dynamic warm-up again.
Badda-bing, badda-boom. 😉
These 3 dynamic stretches work great to warm you up and cool you down:
Dynamic Stretching Sequence for Mobility & Strength
- Lunging Hip Flexor + Hamstring Stretch (5 reps/side): Use a chair for support if you’re really tight, otherwise you can place your hands on the floor.
- Bent-Over Thoracic Rotations (5 reps/side): This loosens up your upper back and chest for better posture.
- Thoracic Extensions + Hamstring Stretch (30-60 secs total): combines posture & flexibility work in one move.
Extra Tip: When you’re warming up, think about gathering energy by moving more quickly through the exercises. As you’re cooling down, think about winding down energy by moving more slowly and lingering with each stretch.
Did You Know...
- One week of missed workout ISN’T long enough to lose the progress you’ve made. However, it IS long enough to lose your momentum, so get your groove back as soon as you can.
- While all types of movement matter, if you’re crunched for time, strengthening and mobility exercises are more important than cardio.
- A progress over perfection mindset will serve you on your health journey as much as for your life in general.
Until next week... Be strong💪
