Total Body, Home Workout For Women In Their 40’s

Here's a total body home workout for women in their 40s that can be done with minimal equipment:

1. Warm-up:

• 5 minutes of light cardio (e.g., jogging in place, jumping jacks)

• Dynamic stretches for major muscle groups (e.g., arm circles, leg swings)

2. Strength Training:

• Squats: 3 sets of 12-15 reps

• Push-ups (modified or full): 3 sets of 8-12 reps

• Bent-over rows (using dumbbells or household objects): 3 sets of 10-12 reps

• Lunges (alternating legs): 3 sets of 10-12 reps per leg

• Plank: Hold for 30-60 seconds (or as long as possible)

• Glute bridges: 3 sets of 12-15 reps

3. Cardiovascular Exercise:

• Jumping jacks: 3 sets of 30 seconds

• High knees: 3 sets of 30 seconds

• Mountain climbers: 3 sets of 30 seconds

• Jump squats: 3 sets of 10-12 reps

4. Core Exercises:

• Bicycle crunches: 3 sets of 12-15 reps per side

• Russian twists (using a weight or household object): 3 sets of 12-15 reps per side

• Plank with hip dips: 3 sets of 10-12 reps per side

5. Cool-down:

• 5-10 minutes of light stretching, focusing on all major muscle groups.

Remember to listen to your body. Start with weights or modifications appropriate for your fitness level, and gradually increase intensity as you progress. It's also important to consult with a healthcare professional before starting any new exercise program, especially if you have any underlying health conditions.

*Disclaimer: The training is intended for informational and educational purposes. It is not intended to substitute for professional medical advice, diagnosis, and/or treatment. Please consult your medical professional before changing your diet, exercise routine, medical regimen, lifestyle, and/or mental health care.