You’ll be feeling the burn on your back and legs again, so we’re giving them a rest. B. Jump your feet out into a plank, then back into the squat position. You don't need any fancy kit, just some fitness motivation, a good sports bra and closing blinds to spare your neighbours the front row seat to your sweaty endeavours. A. It should also be one of your favorite workouts, as working your glutes & legs is the key to sculpting that poppin’ booty. Like, serious props. Stand with your feet shoulder-width apart. Simply put, you’ll be following an effective diet plan as part of your fitness journey. Products are not intended to diagnose, treat, cure or prevent any disease. Spot Me Girl Team Jul 7, 2017. Facebook Twitter Reddit WhatsApp Share via Email. Your email address will not be published. B. And it’s a great thing! B. I love that I’m feeling these workouts but I’m not having to spend 2+ hours at the gym! A. Try: the Ultimate 4 Week Abs Workout Plan, Your 4-Week Fit Body Plan: Feel Fitter + Stronger, A 4-Week Plan to Get You Running 30 Mins Nonstop. 8. Anyway, you can thank us by beginning your fitness journey and achieving your dream figure. Running on the spot with bum kicks (100 reps), Cardio: Run as far as you can in 24 mins, alternating between a 1-min sprint and a 1-min jog, Cardio: 45 mins of cycling, jogging, skipping, yoga or swimming. Pause, then slowly lower the weights and repeat. Standing dumbbell shoulder presses (10 reps), Cardio: Run for 28 mins, alternating between a 2-min sprint and a 2-min jog. Start in a high plank position with your hands shoulder-width apart. Then slowly reverse the movement. Begin in a squat position with your hands on the floor in front of you. Now go again. With straight legs, bend your elbows until your head nearly touches the floor. A. 1. node:field-subtitle] A. As we’ve mentioned, if you already have a set of exercises for each day, then that’s great. This is your starting position. we hear you protest – Sunday is for bingeing Disney+, no? B. Straighten your arms to press the weights above your head – but don’t lock your elbows. Read our disclaimers & disclosure page to find out more. Barbell Hip Thrust 3 6 - 12 Then slowly lower back down to the ground. There’s been a serious rise in popularity in women wanting to compete as fitness models. This has led to females embracing the weight-lifting culture that was once male dominated. Got lucky on the workout. If you already have a great schedule, then follow that. I work on Saturdays and Sundays where I’m standing on my feet all day, so I would be too exhausted to try and workout on Saturday. This is the first day of your workout routine. Get into a press-up position with your hands together beneath your chest. Stand with your feet shoulder-width apart, holding a pair of dumbbells. Stand with your left foot a big step in front of the right, holding dumbbells overhead. But if you’re still consuming over your maintenance calorie limit, then you won’t lose any body fat. Plan your workout for when it is most conducive to you and your biorhythms. Running on the spot with bum kicks (60 secs). Will this workout plan be just as effective if I combine Saturday’s Compound Lifts workout with Friday’s Abs & Cardio workout? Lucky we're here to guide you to progress-ville with this four week home workout plan designed to deliver a fitter, stronger you in just 28 days. 10 push ups. A. Either reason is great. Go back down on to your elbows and repeat on the other side. And we even went through the trouble of creating a clean diet plan for you…you’re welcome…. The Dietary Guidelines for Americans 2020 recommend adults get at least 150 minutes of exercise weekly, and 300 minutes of moderate-intensity exercise each week to … Workout: Complete the following circuit 5 times: 4. Now, you’re moving onto working your back here. A. Stand with your feet hip-width apart, then bend over and place your hands on the floor in front of your feet. Herein lies the magic: We’ve put together a special four week workout plan at home that’ll get you fit and sculpt lean muscle, guiding you through 28 days of body-changing moves and routines. That is specific to your body strength. Hinge at the hips until your back is almost parallel to the floor. B. Your legs and booty should be aching, so you’re focusing on your shoulders & biceps here. This workout focuses on your chest and triceps – which should be quite fresh at this point. Raise your arms and legs off the floor at the same time, creating a hollow basin shape. Do each exercise, and move onto the next without a break. Lift your right arm and place your hand where your right elbow was, straighten your elbow, then do the same with your left arm so you’re in a plank. Sit back into a squat. Check it out: Alright, so you want to get into shape (either for a competition, or just because it makes you happier). Cardiovascular Training. Looking forward to RESULTS!! Okay, most of the exercises you'll know already – but for the ones you may be less familiar with, we've got you covered... A. Anyway, we’ll take you through the exercises for each day – so you know exactly what you’re doing. A. Keep your back straight and knees in line with your feet. In fact, your living room carpet is just as suitable as the gym floor – providing you're doing the right thing that is. We’re hitting you hard tomorrow, so get this done and get ready to lift big on Saturday. Back to abs and cardio. The information provided on this site is for informational purposes only and is not intended as a substitute for advice from your physician or other health care professional or any information contained on or in any product label or packaging. We mentioned this before taking you through the workout; following a clean diet plan is equally as important as sweating in the gym (if not more). A good workout goal for women over 40 is to get in at least 30 minutes of exercise most days of the week. Walk your hands away from your body until you’re in a plank position, then reverse the movement back up to standing. B. Straightening your legs, lift the ball across your body in an arc so it ends up above your head on the right. Targets: Core, glutes, hamstrings, quads, shoulders. If you’re not sure where to start looking, we’ve reviewed countless supplements and found our favorites in this fat burner review. You should not use the information on this site for diagnosis or treatment of any health problems or for prescription of any medication or other treatment. Push back up to straighten your arms. If you're a woman over age 40 who wants to get in shape, build lean muscle, lose belly fat, and sculpt a sexy physique from head-to-toe, this anti-aging fitness over 40 workout plan from IFBB Fitness Olympia champ Monica Brant will whip you into shape. Start in a forearm plank with your hands together. If there are any moves you're unfamiliar with, scroll to the bottom for our full step-by-step how-to on every single exercise. You may be able to find more information about this and similar content at, 40 Home Workouts to Sweat, Stream & Save for Later, One Kit Wonder: 13 Kettlebell Home Workouts, 10 Free Weight Exercises to Sculpt Lean Muscle, 27 Exercises to Build a Strong AF Core from Home.