Friday, February 14, 2025

Total body strength training (low impact)


resistance training Helps us build strong muscle and bone tissue, benefiting people of every age. Not only does weight training support our joints and improve our overall abilities, it also gives us that “toned” look that comes with sculpted muscles. Our muscles also support our metabolic rate, allowing us to burn fat more efficiently.

If you're going through menopause (perimenopause or post-menopause), it's important to make resistance training a regular part of your fitness program to help prevent muscle and bone loss and maintain strength.

This workout is part of one of our most popular challenges Rock your life! We have a variety of resistance training programs including low impact challenges, challenges that include cardio, challenges with no equipment, challenges with home exercise equipment (like I did today), and challenges with heavier equipment challenges such as barbell.

Having a plan to follow can help you stay consistent and get stronger over time and avoid plateauing, losing motivation, or getting stuck! Additionally, a balanced exercise program can serve as an important focus for your other health goals, making you more likely to eat better, focus on sleep, and other habits we encourage. Rock your life.

Are you ready to join me for some low-impact exercise? let's go!



Looking for a great training program to help you stay on track? join in rock your life!

Rock Your Life can choose to meet you where you are right now….

  • Time saving options: Challenges for all time frames: 15-20, 20-25, 20-30, 25-35, 30-40, 35-45, 45+
  • Device options: Body weight challenge, household equipment challenge (dumbbells), heavier equipment challenge (barbell)
  • training options: High impact options, low impact options, progressive options, beginner options, form review options, full resistance training (best for women!), yoga, flexibility, barre, kickboxing, weight training and more!

Join us to rock your life: a women's program created by women who care about you.

full body sculpture

Click to expand and see all exercise descriptions

Equipment: Heavy objects, elevated surfaces
Format: Perform 3 rounds of each cycle at recommended time/number of times

1x:

Plank to Slow Climber (1:00)

  • Start in a high plank position with shoulders stacked over wrists, core braced, neutral gaze (not up or down) and flat back.
  • Focusing on keeping your back flat and reducing pelvic movement, lower your left elbow to the mat, then your right elbow, eventually forming an elbow plank position.
  • Place your right palm back on the mat, then your left palm; you are now back in a high plank position.
  • Bring your right knee and then your left knee toward your chest in a slow mountaineering motion. Keep your back flat, your hips not raised, and your gaze neutral.
  • Continue this sequence, alternating which side descends and ascends first, continuing to check your braced core, neutral gaze, and flat back throughout the exercise.
  • MOD: Do this by placing your hands on a raised surface.

Circuit 1:

Wall seated 2-way curl (4-6)

  • Holding a weight in each hand, lean your back and shoulders against the wall, brace your core and bend your knees to 90 degrees.
  • While maintaining this position, palms facing outward, bend your elbows and curl the dumbbells to shoulder height. Lower your back to the starting position.
  • Rotate the dumbbells so that your palms face each other and your elbows are bent, forming a hammer curl.
  • Remember to keep your elbows in your chest during each curl.
  • Repeat 2-way curls for maximum reps.

Bird Dog Rowing(8-12)

  • Start in a tabletop position on the mat, with shoulders stacked over hands, knees under hips, back flat, and core braced.
  • With the weight within reach of your right hand, extend your straight left leg off the mat, squeezing your glutes and keeping your core braced and hips level.
  • Grasp the weight with your right hand, keeping your hips square to the floor and core braced, row with your right arm, drawing your elbow back along your body and squeezing the base of your shoulder blades.
  • Slowly lower your right arm back to its original position and repeat for your maximum number of reps.
  • Switch sides and repeat.
  • MOD: Place the toes of the extended leg on the mat.

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Circuit 2:

Single-leg squats to box (8-12 per side)

  • Holding a weight in each hand, stand no higher than knee height, core braced, chest straight, feet hip-width apart.
  • Keeping your hips level, lift your right foot off the mat and sit back on the elevated surface.
  • Drive through your left heel—but with your entire foot on the ground—to return to standing.
  • Make sure your left knee is in line with your toes and your chest stays upright.
  • Repeat for your maximum number of reps, switching sides and matching reps.
  • MOD: Practice this move without weights and close to a wall to maintain balance and help maintain balance.
  • MOD 2: Practice squats into the ring with your feet on the ground.

Sumo deadlift(8-12)

  • dumbbel: Begin by standing in a wide sumo stance, toes pointed out, core braced, shoulders back and down (as if leaning against a wall), and dumbbells in front of your thighs. As you bend your knees, pull your hips back and lower the weight down your calves.
  • barbell: With the barbell loaded, stand in a wide sumo stance with the barbell grazing your calves. With your hips back, bend your knees and tuck the barbell into your legs. Brace your core and keep your shoulders back.
  • settings: Pull the weight slightly (without lifting), brace your core, engage your shoulder blades, and press your heels into the mat to engage your glutes and create a feeling of tension throughout your body.
  • Push your glutes hard to stand, keeping the barbell or dumbbells close to your body without letting them float out.
  • As you rise, come back down again, keeping the weight in contact with your legs.
  • Repeat for your maximum number of reps.

Plank to slow climber (0:30)

  • Start in a high plank position with shoulders stacked over wrists, core braced, neutral gaze (not up or down) and flat back.
  • Focusing on keeping your back flat and reducing pelvic movement, lower your left elbow to the mat, then your right elbow, eventually forming an elbow plank position.
  • Place your right palm back on the mat, then your left palm; you are now back in a high plank position.
  • Push your right knee and then your left knee toward your chest in a slow mountaineering motion. Keep your back flat, your hips not raised, and your gaze neutral.
  • Continue this sequence, alternating which side descends and ascends first, continuing to check your braced core, neutral gaze, and flat back throughout the exercise.
  • MOD: Do this by placing your hands on a raised surface.

here you go Take the time and effort to invest in yourself and your health! I hope you enjoyed today’s workout and let me know what you thought in the comments below.


Get everything you need to achieve your goals In my online fitness studio Rock Your Life!

  • You can access it 24/7 – This is a gym that never closes and you can take it with you!
  • life stage training wherever you are in your Year of ridingexist perimenopause or After menopause, My program is tailor-made for you!
  • Healthy recipes and nutritional guidance This way you can fuel your training smarter and hopefully achieve great results!
  • Develop an “all or nothing” mentality Be more aligned with your goals and get better results!
  • Top level support In our private women's fitness community, your questions can be answered online or via email – our members are our VIPs!

Click here to start your journey today!

Can't wait to meet you!

post Total body strength training (low impact) first appeared in betty rocker.



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