30 Minute HIIT Full-Body Strength Workout for Getting Fit OVER 40 | Low Impact Weight Training

20May

30 Minute HIIT Full-Body Strength Workout for Getting Fit OVER 40 | Low Impact Weight Training

By Strength Training , , , , , , , , , , , , , , , , , , , , , 6 Comments
Video Transcript

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hello Studio sweat on demanders I’m Carolyn your trainer for hit weights for the menopausal Mama but do not let that name fool you okay this is a hard 25-ish minute workout and all you need is a one heavy dumbbell and one dumbbell that’s a little bit lighter in your body that is it I’ll see you there get even more Studio sweat On Demand with our seven day free trial we’ve got a huge library of Live And on-demand workout videos all filmed in our studio and featuring real people just like you download our app today okay guys you ready we’re doing unilateral work so single arm single leg work and then doing the other side so I’ve got like a 12 and an eight whatever you have at home okay so let’s warm up okay and then don’t let this warm-up fool you either because this is a little like what it’s not dancing at all it’s just to get your heart rate up and nobody cares what you look like okay okay so you’re in the center and you’re tapping side to side that’s all I’m gonna have you do right now and then we’re gonna get into a March Ready Set March [Music] shake it out I need you to warm up everything get that blood pumping through your veins you take it up to the level that you need so if you’re already like you want to jog you can do that too not me though everybody let’s go come on get it going yeah back to your March we’re gonna take a level change on your March and we’re gonna add a little I want a way to working through the knees yeah yeah yeah top side let’s go [Music] good down and up come on work it work it work it four we’re gonna slow that down and we’re gonna lunge and side tap right here tap so we’re gonna start into a little sumo squat down get that booty down and Back Lean Back on your heels yep four more four three more two more let’s go back to that little tap side ready tap boom boom now March now here we go uh-huh slow side plie or sumo down we’re gonna change this it’s the same tempo but it’s a little diagonal transverse lunge front leg is staying straight lean back the lower you can drop your booty the more muscle fibers you get to warm up and you need to do that now I want you I’m going to turn away from you I want you to act like you’re getting something in the backseat of your car reach good reach breach reach that’s it that front leg stays straight side tap from the beginning tap yep March uh-huh slow side Sumo or plie whatever you want to call it take that diagonal reach in the back seat reach reach reach reach four more four three two all right Two Steps step step we’re gonna start to bring it up start to bring it up reach we’re gonna do some lateral movement today we’re incorporating some cardio in our weights and even though it’s a short class it’s gonna kick your butt I promise okay right here push good reach and push reach push reach [Music] Ed let’s go reach push reach push reach heart rate up warming up from the inside out let’s go we’re gonna do it back from the beginning are you ready everybody March do that again I like it side tap don’t laugh and March all right slow sumo boom solo how low can you drop the booty yeah give me four more please four three do you remember how to reach into the back seat with that side lunge or transverse lunge reach reach good reach come on reach let’s go reach reach that’s right Team Awesome double time side to side go side and side reach and push ready reach push reach push reach push reach push come on reach and push reach and push you got it you got 30 more seconds to get a little warm come on reach and push reach and push I need a little louder [Music] now what I want you to do is a squat jump are you ready Squatch Up Lift lift now I want you to take this at your own pace so if you want to speed it up don’t worry about the tempo of the music get yourself off the floor if you can it’s always an option just to raise on the toes okay finish it give me five more seconds and you’re gonna grab your heavy weights no one can change your life good job you guys grab your heavy weights awesome here in the studio good work you’re gonna do a reverse lunge so what I want to have you do is be my mirror okay down down so in the studio we’re doing a reverse lunge and my left leg is my mover it’s really my right but for you it’s my left okay down down start to move the upper body get ready to go ha good from the side we look like this push push I’m bringing it right back to my waistline right to my hip come on work that standing leg down couple more we’re gonna add on okay give me one more stay impressed up down ready down so we just added on all right now the placement of your weight is up to you you’ve got to be pain-free when you move so if you want to be here that’s okay but for me bringing my palm in works better so you decide okay boom good plant those feet side by side as you press up again all right four more let’s go four press are you exhaling as you press overhead it’s hot two more we are not gonna change sides yet okay watch the move swing the arm swing swing now loosen it up it’s a swing same leg same leg squat back same leg I didn’t switch yet okay again swing take it back we have a squat and we have a lunch we have a squat we have a ledger heart rate should be going up team let me see what you look like keep it going ha squat swing come on spot and lunge we got four squats and lunch ready three more squat lunge two more uh uh squats and lunge last one heart rate should be up yes or no okay you got the other side hold that weight for you guys right but back [Music] let’s go [Music] good reach for the floor a little bit so slight hinge at the hips as you step back it’s a big lunge big lunch breathe the makeup’s about to sweat right off let’s go down [Music] Face Down Show me deeper Bend in that front leg beautiful work team hang on to that Tempo if you can that’s the challenge down give me four more we’re gonna add the press four three come on now two give me one more lunge stand and press exhale yes that’s kind of a breather gives you a little check-in right if you’re checking in with your breath you’re checking in with your form that standing leg is on fire it’s talking to you right now come on inhale exhale yes inhale exhale come on inhale four more let’s push through come on down exhale up watch the back try not to do this okay keep it straight up bend your knees a little to push that weight above your head give me a little swing just the arm get used to this first get used to this then you add a squat then you add a lunch you want a squat you out of lunch it’s the same lunge by the way you didn’t you didn’t switch legs right come on let’s go come on give it all you got it’s 25 freaking minutes let’s go good down down [Music] she’s pretty much the only one I can see that’s why come on let’s go team four down three down need to breather in two one more come on oh take a breath awesome heart rate should be up you are still hanging on to that weight do not put it down don’t put it down watch the side lunge [Music] side lunge okay we’re going back to the left leg [Music] side lunge tap this is that opposite leg straight or bent keep it straight okay opposite hand you’re getting out of row [Music] down bro give me four more you’re gonna hold it down in row in two more [Music] ready hold your side lunge stand it up bro yes we go down good squeeze that elbow up it back to where the wall meets the ceiling in your room okay watch the ad down row down a little bit of a little swing on the lateral raise huh down you always have that option to drop to your lighter weight but the challenge especially with perimenopausal pre-menopausal menopausal women trust me I’m there come on one more watch it watch hand on the opposite leg crossover row which kind of turns into a bicep curl let’s go let me see what you look like you didn’t change arms right make sure you’re straightening that arm curl get your palm up Palm is up up that’s right boys oh there you go pole let me see you four three Bend those knees two and one he’s off we’re working it ready other side switch hands get used to the side lunge we’ll build on I know we haven’t even done the cardio piece yet let’s go okay said put this hand on your head for now so you can feel the little hip hinge down at the row at the top inhale exhale be strong be solid be diligent be consistent push let’s go yep Thomas facing out at an angle hang on hold the lunge hold row here yep then stand up let’s go [Music] let’s go let’s go side lunge tap it in watch me side lunge tap it in side tap you ready you ready let’s go add that little lateral swing but don’t forget the bass move is the lunch so bend your knee stay low in your lunge [Music] and then we’re gonna add that crossover that crossover row into [Music] go [Music] one more [Music] put your knees together chair squat hand on the opposite leg row row it’s a row so where do you roll crossover rows from the side it still looks like a rope right I’m crossing over belly button is in off the shirt it’s a row right to your hip watch me team go eight seven six five organism cardio and four three hang on [Music] two and one drop your weight all right 30 seconds we’re gonna do it side lateral move to a little hop like we’re shooting a basketball are you ready say yes let’s go 30 seconds this is to really drive the heart right now think about what you’re feeling because I know that my arms feel heavy which is a good thing let me see you guys [Music] push off you’re halfway there come on we’re gonna do another side lateral move give me about eight more seconds come on now [Music] so two moves twice for 30 seconds here’s your next move side shuffle twist touch the inside of your ankle stay low let’s go let me see come on I need your execution be on point you need to execute to make this work you gotta be a little uncomfortable you go enjoy it because it’ll be short that would be so worth it that’s the key [Music] let’s go come on I need you to feel heavy I need to go God this really sucks right now side shoot your basketball and you don’t have to jump I just need you to drive your heart rate up that’s gonna be your key get that heart rate going up and down let’s go all right you’re almost there please I am going to give you a break I promise touch do not do one of these don’t make me wait I need you to move Ben if you don’t move now you’re not gonna move when you’re older or later You’re Gonna Lose That range of motion execute drive your opposite arm up Shuffle low twist booty is lower than the chest so you’re not here let’s go kids push earn your recovery earn your recovery in five three two he’s off he should want to drink right now don’t grab a drink up you got a minute it’s worth it right it’s kind of like enjoy to be uncomfortable no but get there get there everybody second half watch me first watch me first we still got another 30 seconds you’re doing a snatch to a burpee so the weight is down pop it up pop it down hands down okay so it’s up the bodies this goes up the body press drop it down hands down Burpee Ready Set Ready Set I don’t care what hand you start with I don’t care let’s go your pace not mine squat low you’re doing one arm only you’re not switching stay on your one arm we’re gonna intertwine this move with another okay good come on come on that’s it do your best to get down on the ground and come back up cause you want to pick up your grandbabies I have 10 of them I want to be able to pick them up for a really long time come on [Music] Slide the weight all the way up your body press try not to lean back nice and tall slide it all the way down one burpee low in your Burpee stay low in your squat everybody that’s it guys do your best push you did not get up at this hour of the morning for nothing let’s go you got about 10 more seconds come on give me one more good one team one more good one ease up right into your courtesy notice we’re doing different planes of motion we’ve did sagittal plane moving forward and back in your lunge we did side to side lateral movements which is your frontal plane and now we’re gonna do your transverse plane so it looks like this guys and tap so the weight is in my left hand my right foot is my mover everybody wants to get fit we’re gonna speed this up you know it right much [Music] love is hard let’s go now give me two more [Music] last one take it into your curtsy and hold hold your curtsy go low and both knees bent elbow up triceps press put that out with your hand on the leg let’s go push push here’s what it looks like from the side low press look how high That Elbow mine is exhale push exhale this is a heavy weight try not to come all the way in here keep it out four three two and one come on out switch arms switch legs down tab this is your breather down tap how are we doing you guys this is it this is that 25 minutes it is done this is the kind of workout you need to throw in every once in a while right just really challenge yourself with a heavier weight and intertwine that cardio inside that workout somewhere let’s go four more tap we got three we got a tap we got two you’re gonna hold this one back and you’re gonna bring that elbow up tricep let’s go press now I like to put my hand here press to take the pressure off my low back notice it’s not on my knee it’s up on my thigh press press come on guys this is it this is it come on Elbow High let’s go press can you dig really deeply give me four more last four last four you got four you got three you got two and you got one drop the weight good job let’s start our cool down all right take a couple sips of water let’s go [Music] I’m just gonna have you do some standing dynamic stretches toes face me go wide wider than you usually would okay hands on hips and you’re just gonna shift the load of your body weight side to side and I want you to focus in on how you feel slow your breath if it’s I’m still a little high in the heart rate all right you’re gonna add a little tap go as low as you can touch and touch I’m gonna slow down that music or lower the music down and down and down and down bend the knee Bend bed now hold it over one side hold I want you to focus on your top arm and open it up straighten the arm now bend the elbow and then straighten it again opening a little wider belly button is in bend the elbow open it a little bit wider twist good job bend it in bring it to the center and I want you to get into a low squat [Music] low squat just for a second then straighten the legs take it over to the other side hand down towards your ankle or floor other arm up look at the fingertips keep a deep Bend in that leg now bend the elbow open and twist use the floor to help you twist bend the elbow one more time hold down the forward with that forehand twist [Music] good job bring it back to center walk your feet together I want you to grab your elbows each other and take the weight of your upper body and swing it [Music] let your weight stretch all the little muscles that support the spine let go put your hands on your thighs roll yourself up one vertebrae at a time roll your shoulders back bring it up fine balance which we really didn’t do today that’s my bad we’ll have to do just balance and wait next time find your balance okay bring it in front reach for me have a seat now Flex this foot towards your shin to stretch the hip on the bent leg that’s crossed over bring the arms up beautiful bring this arm up for balance find it draw the knees together chest proud shoulder in your back pocket cross it over find balance as you sit into your figure four stretch then Flex the toes towards the shin go a little deeper into your stretch [Applause] [Music] bring it up good nice and big like a star we’re gonna raise on the toes find balance now how are those ankles holding up mine are a little wobbly today down and inhale exhale out you are done good job thank you so much at home we’ll see you again here in studio Spot On Demand [Music]

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Comments (6)

  • @StudioSWEATonDemand Reply

    Get instant access to tons of body-sculpting workouts just like this with a 7-Day Free Trial of Studio SWEAT onDemand @ https://www.studiosweatondemand.com/freetrial-youtube now!!

    May 20, 2024 at 12:34 PM
  • @gchug Reply

    I can't believe you brought back Wilson Phillips! Such a great workout & that small front kick before stepping out to the side chef's kiss 😄

    May 20, 2024 at 12:34 PM
  • @dorag1150 Reply

    This is an amazing workout for my also 53 year old body!!! Thank you SWEAT ON DEMAND ❤

    May 20, 2024 at 12:34 PM
  • @katrinabrubaker7230 Reply

    I am a sucker for titles. Being a menopausal woman (at 53), I loved this! Especially, since I had to squeeze a quick workout into my day. Would love to see more of these types of workouts that focus on this issue. Anything time length is good. Does not have to be short. Thank you! Your cues and energy are awesome!!! 27:22

    May 20, 2024 at 12:34 PM
  • @DConfessional8 Reply

    Those are the greatest tights ever. Where do you get those?

    May 20, 2024 at 12:34 PM
  • @edsondtan132 Reply

    Ok😀😄😉😃😄

    May 20, 2024 at 12:34 PM

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