This TOTAL BODY Superset Workout means we will take 2 dumbbell strength exercises and rotate through them 2 times. The first time through we will have a 30 second period of work followed by 15 seconds of rest on both exercises. The second time is a 40 second period of work. You can gage by how you did in the first round, how heavy you can go with dumbbells in the second round. If you do not have dumbbells, you can use soup cans or water bottles. If you are just starting out, one pair of weight or water bottles is fine. After each superset round we have a 30 second cardio last. The goal is to bump your heart rate into a fat buring zone at the end of each strength segment. When you build lean muscle during strength work, you will be increasing your lean muscle which increases how many calories you burn each day, even at rest. By adding the cardio we just add a little more calorie and fat burning to your day. Grab your equipment and lets have some fun sculpting nice, pretty lean muscles in the total body workout.
If you are just finding the channel, please subscribe and keep exercising with us, I am glad you are here. At @fabfitover40withrhoda37 my goal is to give you safe and efficient workouts that will allow you to reach your goals with 30 minute workouts that target specific muscles and cardio moves in the workouts. Are you ready to increase your metabolism? As you build this lean muscle with strength training, you also reduce your body fat. That is because that lean muscle you create needs more calories to exist on your body than fat does so it has to burn the fat away. Strength training is the best way to increase metabolism and change your body composition for Women Over 40. Aging is a fact of life, gaining more fat as we age IS NOT! That is why I create workouts to keep you in the best possible shape you can be in. Are you ready to reach THAT goal? Let's GO! #strengthtrainingforwomenover40 #circuittraining #totalbodyworkouts
HERE IS YOUR WORKOUT:
* is your cardio
V raise/press
Side to side lunges
*Duck under the punch/press
Row/fly
Deadlift to opposite foot
*2 elbows 2 punches down
Good morning/oblique lean
Halo/bicycle
*Front kick/punch
High bicep curl
Goblet squat twist
*Up and over
Tricep dips
Alt Rear lunge off bench
* Front kick and punch
Fly to lat pull/glute bridge
Reverse crunch/side kick
*V sit cross punch
How to find your cardio heart rate range. Take 220-your age, take that number, specific to you because of your age, and multiply it by .65 and .85. That is 65-85% of your max heart rate. Those numbers are your cardio range. Within that range you burn fat. At the low to middle of that range, you burn most of your calories from fat, around 70-80% of total calories burned. At the high end of the range you burn 50% your calories from fat. So you can see, at both ranges you would burn about the same amount of fat calories. Therefore, it is much safer and healthier to work in the mid range, vs working so hard that you are struggling to breath at the high end of this range. Safe, low impact cardio and compound strength moves, allow you to burn fat safely and efficiently.
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LEGAL DISCLAIMER:
All information provided by Rhoda and Fab and Fit Over 40, is of a general nature and is furnished for educational/entertainment purposes only. No information is to be taken as medical or other health advice pertaining to any individual's specific health conditions.
You should always consult your physician or other healthcare provider before starting or changing your exercise program.
Understand that there is a risk of injury associated with participating and using an exercise instructional video.
You assume full responsibility for any and all injuries, losses and damages that you might incur while participating in this program. You are fully responsible for all injuries, claims, or damages.
