DAY 9 - FULL BODY Weight Training Workout | build muscle at home

Build muscle definition in 30 minutes with this full-body dumbbell workout for women over 40, targeting Chest, Tri’s & Glutes #weighttraining #strengthworkout #garagefitnessgirl ________ W O R K O U T Complete 3 sets of each exercise before moving onto the next. Set 1:40 secs Work/25 secs rest Set 2:40 secs Work/25 secs rest Set 3:30 secs work/30 secs rest I used a set of 5kg/11Lbs, 7kg/15.5Lbs,10kg/22Lbs, 12.5kg/27.5Lbs, 15kg/33Lbs + 17.5kg/38.5Lbs dumbbells but you may want to use something lighter or heavier depending on your fitness and strength level. ______________________________________ 1️⃣Sumo Deadlift | 12.5kg/27.5Lbs 1️⃣Sumo Deadlift | 12.5kg/27.5Lbs 1️⃣Sumo Deadlift | 15kg/33Lbs 2️⃣DB Hip Thrust | 15kg/33Lbs 2️⃣DB Hip Thrust | 15kg/33Lbs 2️⃣DB Hip Thrust | 17.5kg/38.5Lbs 3️⃣Incline Pushups 3️⃣Incline Pushups 3️⃣Incline Pushups 4️⃣Tricep Kickback | 5kg/11Lbs 4️⃣Tricep Kickback | 5kg/11Lbs 4️⃣Tricep Kickback | 5kg/11Lbs 5️⃣Curtsy Lunges | 10kg/22Lbs 5️⃣Curtsy Lunges | 10kg/22Lbs 5️⃣Curtsy Lunges | 12.5kg/27.5Lbs 6️⃣Floor Press | 10kg/22Lbs 6️⃣Floor Press | 10kg/22Lbs 6️⃣Floor Press | 12.5kg/27.5Lbs 7️⃣Frog Pumps | 15kg/33Lbs 7️⃣Frog Pumps | 15kg/33Lbs 7️⃣Frog Pumps | 17.5kg/38.5Lbs . Glute & Ab Finisher 2x 35 secs work/15 secs rest 1️⃣Fire Hydrant Kicks (L) side 2️⃣Fire Hydrant Kicks (R) side 3️⃣Plank Knee to Chest to Leg Lift _____________________________________________ ✅BEGIN TO LIFT TRAINING SCHEDULE The optimal way to perform this program would be to alternate training days with a 30-60 minute walk or rest day. So a sample workout schedule may look like this: Monday - Full Body Strength Tuesday - 30-60 minute walk or rest day Wednesday - Full Body Strength Thursday - 30-60 minute walk or rest day Friday - Full Body Strength Saturday/Sunday - 30-60 minute walk or rest day **To make this a 5-6 day a week program, repeat 2 or all of the weekly workouts published. If you want to build muscle and strength, aim to increase loads as you progress through the program whilst maintaining good form 💪 🤳S  O C I A L S Website: https://www.garagefitnessgirl.com YouTube:   / @garagefitnessgirl   Instagram:  / garagefitnessgirl   Like the music? Find my playlist with the music I've used here: https://share.epidemicsound.com/ayddb... And, if you sign up to Epidemic Sound through the playlist link, you'll get 7 days for free! For more videos like this weights workout for women make sure to hit subscribe and tick the notification bell so you never miss another strength training for women over 40 or full body workout at home    / @garagefitnessgirllifts   New Videos every: Monday, Wednesday & Friday Subscriber Count: D I S C L A I M E R This is my own personal workout and may not be suited for you. It is strongly recommend that you consult with your doctor before beginning this or any exercise program. By engaging in this exercise program, you agree that you do so at your own risk Thank You For Following Along Penny xo