Build your strength with this 35 minute full body workout designed for women over 50 using only a set of dumbbells.
This steady strength workout builds full body strength, firms your core and activates your stabilizing muscles for better balance to help prevent falls through unilateral movements.
All standing, no jumping, no floor work. Modifications included.
Unilateral exercises work one side of your body at a time to challenge your strength, balance, posture and real life strength through upper body, lower body and standing core work.
Grab your dumbbells and a chair for support if you need it and follow along with me!
0:00 – Intro to 35 Minute Dumbbell Strength Routine for Menopause | Women Over 50
0:28 – Warmup
2:47 – Wide Split Stance RDL Left
3:47 – Wide Split Stance RDL Right
4:50 – Alternating Neutral Grip Shoulder Press
5:51 – Alternating Hammer Curl
6:54 – Single Arm Tricep Extension Left
8:01 – Single Arm Tricep Extension Right
9:02 – Bulgarian Split Squat Left
10:05 – Bulgarian Split Squat Right
11:06 – Suitcase Carry
12:23 – Round 2
21:59 – Round 3
31:10 – Cool Down
33:38 – Workout Complete & Next Workout Recommendation
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Schellea Fowler is a Certified Personal Trainer and Neuro Athletics Coach specialising in exercise for older adults, and the creator of The Fabulous50s Longevity Protocol™
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DISCLAIMER:
Note that this video provides entertainment and education, not medical advice. Consult your physician before changing your exercise/health routine. Making any changes to your exercise/health regime is done so at your own risk.
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