Join me for this 27 minute bodyweight abs and dumbbell glute workout, at home. You can absolutely be muscular, lean & strong in your 40s but here’s the thing…. you need to train smarter, not longer/harder! At 48 years strong, my 30 minute workouts use controlled reps and movement to build strength, not heavier weight. Please press play and let me know what you think!
This workout is part of a 4 week PLATEAU BUSTER workout plan using unrelated supersets which are back-to-back exercises for totally different muscle groups. Superset training has proven to burn more calories during the workout than a traditional weight lifting workout plan. With an increased workload and decreased rest time, you’ll get your heart rate up and add an element of cardiovascular conditioning to your workout. This will help you BURN EXCESS BODY FAT, while STILL BUILDING MUSCLE. By increasing the training volume – number of reps to 15 and slowing down the eccentric phase of each exercise, we’ll force that muscle to get growing!
See the full workout details below. For your reference, I’ve included the weights I used but this is only a guide. Please make the workout your own by choosing a weight that’s challenging for you! Because we’re targeting 15 reps for each exercise, I recommend a lighter weight for this workout.
Proper form is important so rest when you need to and then jump right back into the workout. Make sure to warm up for 10 minutes before starting!
✅ WORKOUT DETAILS
For each superset start with exercise a. then without rest, move to exercise b. and without rest, start again. Complete three rounds.
No rest between exercises does not mean we’re rushing! We want controlled reps. To a count of 3 on the eccentric (easy) phase of the lift and a count of 1 on the concentric (hard). Follow my tempo. Each exercise to 15 reps.
Superset #1
1 a. RDL (Romanian deadlift) – engage the core, keep a flat back, weight travels down the legs, hinge at the hips as the butt moves back, only go as low as your hamstring flexibility will allow, push through the heels to come up
1 b. Table top crunch – low back pressed into ground, legs in a table top position, arms up in the air, crunch up bringing arms parallel to the ground, pulse and release
3 rounds then rest 90 seconds
Superset #2
2 a. Sumo dumbbell deadlift – feet wider than shoulder width, toes pointing out slightly, weight in between legs and travels down to the middle of the foot, press through the heels to come up
2 b. Hip raises – this doesn’t have to be a big movement, pick a spot right above you on the ceiling and try to tap that spot with your feet
3 rounds then rest 90 seconds
Superset #3
3 a. Elevated glute bridge – from the floor with one heel on a chair or bench, squeeze the glutes to raise your hips up (I get super sweaty and my heel starts slipping! )
3 b. Elbow to knee crunch – with one knee bent and foot crossed over the opposite leg, crunch elbow to knee, 15 reps one side and then switch
3 rounds and you’re done!
✅ EQUIPMENT USED
20 lbs dumbbells
chair or bench
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Disclaimer: If you’re new to exercise or planning on embarking on a new fitness program, you should consult your physician, first. This video may offer health, fitness or nutritional information and is meant for educational purposes only. All information is intended for your general knowledge and is not intended for use if you are a minor, are pregnant, or have a health condition. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or program is solely at your own risk. As with all exercise programs and when using this exercise video, you need to use common sense.
#homeworkout #dumbbellworkout #over40workout
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