low impact full body workout with weights
for females over 40 in 30 minutes you'll strengthen the total body including abs I'll preview
each exercise and cue the start and last rep for each set now roll out your home workout
mat and grab your dumbbells you're starting with a warm up right now bring hands behind
ears squat down come up twist one side squat down come up twist to the other and alternate
sides forward shoulder roll to arm roll and reverse the direction [Music] cross the arms in fron
t of the body and pull
the elbows back [Music] [Music] bring arms overhead hinge forward to flat
back stand up pull down and repeat [Music] [Music] move into a wide stance lunge to one side
come up to arms overhead in the middle lunge to the other and alternate sides [Music] [Music] squat down bringing hands to feet rainbow
the arms as you come up [Music] [Music] to finish the warm-up squat down pulse at
the bottom come up to overhead side reach and alternate sides [Music] [Music] set number one
sumo deadlift feet are wider
than shoulder width toes pointing out engage the core middle of the dumbbell is on an imaginary
line running between the arch of each foot come up pressing the knees out and keeping
the chest up and pointing forward inhale lower exhale up this targets the inner thighs and
glutes neutral grip shoulder press strong stance hands are at 45 degree angles to the
body press up bringing the dumbbells close together at the top without touching inhale
lower exhale up don't le
t the shoulders shrug up or you'll work the upper back each exercise
is to 12 reps two exercises are completed back to back a timer will show your rest getting
set up and starting right now last rep getting set up and starting right now this is your last rep [Music] [Music] [Music] [Music] setting up and starting right now [Music] [Music] last rep setting up and starting right now [Music] this is your last rep [Music] setting up and starting right now [Music] last rep setting up and starting rig
ht now this is your last rep and set your weights
down set two starts with a close stance squat feet are hip width apart toes pointing forward
inhale lower exhale up you can hold your dumbbells down beside your legs just make sure to keep
the chest up and pointing forward this targets the quads supinating bicep curl palms facing
in at the bottom rotate both wrists as you curl up inhale lower exhale up [Music] [Music] getting set up and starting right now last rep setting up and starting right no
w this is your last strap [Music] setting up and starting right now [Music] [Music] [Music] this is your last rep [Music] [Music] [Music] [Music] last rep getting set up and starting right now [Music] [Music] next set starts with a pronated grip row engage
the core to protect the spine palms face the back of the room inhale lower exhale up this
is a great overall back exercise alternating chest press pinch the shoulder blades together
to raise the chest up which will create a small arch in the l
ow back which is fine for
this exercise hands are at 45 degree angles to the body inhale lower exhale up alternating
sides [Music] [Music] [Music] [Music] [Music] last rep set your weights down and down to the floor getting set up and starting right now [Music] they can choose the thing that you saw before [Music] this is your last rep on each side [Music] setting up and starting right now [Music] last rep
and down to the floor setting up in starting right now this is your last rep on each side
[Music] [Music] setting up and starting right now [Music] last rep and down to the floor setting up and starting right now [Music] [Music] this is your last rep on each side set your
weights down and come up to standing the last set starts with skull crushers arms
up over the body angle the upper arms back one inch lower the dumbbells alongside the
ears and use the triceps to extend up inhale lower exhale up to work the abs and the deep
core muscles make sure you have room for arms and legs cru
nch up bringing one arm to the
floor as you raise the opposite knee up over the hip tight through the core slow and with
control 12 reps on one side then switch [Music] right now last wrap and set your weights down move them
off to the side make sure to have room for arms and legs opposite arm and knee raise getting set up
and starting right now last rep on this side and switch starting right now last rep [Music] getting set up and starting right now [Music] [Music] last rep set your weights dow
n and move them
off to the side setting up and starting right now [Music] [Music] last rep on this side and switch setting up [Music] this is your last rep [Music] setting up [Music] and starting right now [Music] set your weights down and move them off to
the side and
starting right now [Music] last rep on this side and switch setting up and starting right now [Music] you made it there's only a quick cool down
stretch to go bring one foot behind the other arm on the same side reaches over the
body
long exhales to slow the breathing down release same side gently pull on the elbow to deepen the stretch
release and switch sides release and same side gently pull on the elbow
to deepen the stretch and release bring one heel out in front sit
back and lean forward until you feel a nice stretch through the glute hamstring and calf
release and same side release and switch sides if you love this
workout format I need to hear from you I read every comment and your feedback helps to plan
future
workout videos release same side last time complete three 30-minute full body workouts
a week to increase muscle leave at least one day for recovery before lifting weights again
and release bring both hands behind the ears gently pull the elbows back as you press the
chest forward thank you for sharing your time with me today I hope you feel amazing release
shake it out and one last time and release see you in the next workout
Comments
Based off the popular 20min format, this 30min workout includes TWO lower body exercises and direct core and ab work! Watch for a second 30min FULL BODY workout on Wednesday!!
I just finished this first workout again as I have completed all your 30 minute workouts previously and have noticed that I was able to lift much heavier than when I first started your videos!💪💪💪 I am down 25 pounds since April 2023 and have gained a lot more muscle definition since starting! I am very thankful to have discovered your channel! By the way, I am 60 years old and have never felt better! Thanks Cee!
Love your format. I’m a runner and practice yoga, but I have entered perimenopause and need to weight train. Couldn’t find anything I enjoyed until you. I finally don’t feel discouraged and overwhelmed about weight training. Your style is simple and very effective. Please do not stop making videos for us😀🙏❤️
76 yrs old and just started today. It's perfect for me because it's organized, easy to follow and great instructions. You don't talk too much and you are very pleasant to watch. Thanks so much.
Another great workout! I wanted to let you know that I have been doing your workouts religiously for about six months now. I've been trying to lose the same 10 pounds for the past 10 years. I haven't done strength training in a while and have never been good with at home workouts, but yours just clicked for me! I just turned 60 and although I haven't lost any weight over the past six months, I have noticed that my clothes fit better and I feel better. Lifting with Cee has taught me to stop obsessing about the number on the scale and to just keep plugging away. As long as I feel good that number doesn't matter!
I appreciate that you spent MONTHS putting HOURS into developing these workouts. I love that you have created a "cycle" four months later to start again. This shows me how much more weight I've been able to lift since the beginning of the 3xW plan. Thank you for putting forth this workout again. I would click the "like" button three times each week to show my support. Hopefully commenting helps. You're the best, Cheryl 💞
Hey Cheryl, I'm a 73 year old woman who has always loved working out, but have been immobilized by chronic stress and have neglected myself to the point of being practically agoraphobic. I don't like to go out because I feel like everyone is judging me. Worse, I've sunk into watching webinars in an effort to motivate myself to get out of the rut I'm in. And have developed a bad habit of watching TV when I normally would've been exercising. It kinda went south since the pandemic. You are what I would (and should) look like if I wasn't going through this. I'm formulating a plan to get into shape in my home. I have a pilates machine, rebounder, bands, weights, and a ball (all of which I used to workout with faithfully) but I have to muster the motivation to just Do It! I'm also going to work on my nutrition at the same time, another area I used to be very disciplined in. I don't know what has happened to me! (Well, I have a son who has struggled with drug addiction for the past 22 years, in and out of rehabs and always comes to me when he gets out. I always let him come back thinking my good habits will rub off on him, but he always relapses, devastating me emotionally and financially. Each time it takes a toll on me and I'm feeling hopeless, like a failure. I'm looking to you as a mentor. Do you have any suggestions or words of encouragement for me? My son isn't out of the woods, so he'll probably still be coming and going, so I have to do this despite the stress he brings to me. Over the years I've done a lot of fasting (up to 40 days) and even did raw vegan, but could only sustain that for 90 days. Just letting you know I have always had the will to meet challenges. I feel like I've been beaten down and because of the financial burdens, I haven't been able to keep up with healthy foods, let alone supplementation. I know it has all affected my physical, mental, and emotional health. I really want to be strong and healthy in the last quarter of my life and show people that age isn't an obstacle. Mostly, I want peace in my life. Do you think I can restore my health or is it too late? It feels like I'm starting over. Any suggestions?
I am a 54 yo female going through menopause. I am beyond excited to find your program. This is exactly what I have been looking for. Instructional video for full body workout focusing on muscle tone and building muscle. I absolutely love it! I can't thank you enough!
This format is perfect! I do not feel overwhelmed and I can manage 30minutes 3 times per week. Please keep making these. Thank you!
I’m 29 and your work outs kick my ass. I do HIIT and your training with weights is the closest thing I’ve found that mimics that kind of momentum to keep me engaged ❤ please keep going 🙏🏻
Hi I’m 65 yr young mom of 3 and Mimi to 2 grandchildren with 1 on the way. I found you through a friend on instagram and I’m so happy I did. I just started your workouts a couple of weeks ago but I’m no stranger to lifting weights I just need to get back at it. Here’s to growing those muscles again to keep up with my grand babies ❤ Karen
I am loving your full body strength dumbell workouts!!!! It's so nice to just have your voice as a countdown and no annoying loud music or loud beeps! I can just put whatever music I want in the background and still have your soothing voice to let me know when to start! I'm focusing so much more on strength training since last month and I could not have found a better channel to help me stay organized and consistent!! Thank you!!
Oh my, I love this. Been seraching YouTube for a healthy channel, not just workouts, but an instructor with a grounded and healthy attitude. So glad I found you. Haven’t been working out for years, but I know it does me good, I just get thrown out by high intensity stuff and overloaded workout weeks. With you I can sense that I trust the process, this is enough and very good for building muscles and bone density, I’m 38. Thank you for providing qualified guidance and being a space with integrity, groundedness, a good mindset and really good workout. I’m def into this. Thank you, this solved my all or nothing mindset, feeling safe with doing the workouts and loving your calm and kind presence. All the best from Norway!
Everything about your videos is spot on. The music, your descriptions, lack of distractions, flow and pacing, tone of voice, all of it!! I wasn’t planning to get back to weight training but I came across your Facebook page and started that day. A month later I’m hooked and feeling better than I have in years. Thank you for all you do. ❤
So appreciate all the effort you put into these workouts, and sharing with us all. Love the format, love the content, love the challenge. At 63 yrs old, learning the power of weight training has been a game changer. You are truly a blessing. Thank you Thank you! Keep up the awesome work!
I finished chemotherapy 11/29 and I am here to get back into shape! I'm a 47 yo female and weigh 110 at 5ft 5in. This past weekend I hit my body weight in protein and love your videos! They are a blessing...thank you!
Love the format, three sets of two exercises, clear explanation up front, no distracting commentary while we're working out. The time really flies by!
I am so glad I found you! I am a 57 year old cyclist and haven’t worked with weights in ages. I am committing to 30 min 3x a week with your guidance. Right now I can do half your dumbbell weight, but watch out, I’ll get stronger. You are an inspiration.
Hi Cee, I am on my 5th week working out with you. I really like this format of 30-minute full body with extra leg and ab focus. I am 68 yrs. old and it has been 10 years since I have been in a gym and did not want to return. Your workouts are perfect for me as I can go at my own pace and with the weight that works best for me. These last 2 weeks I have been able to complete the entire workout and increase my weight. Thank you so much for helping us ladies over 65 keep our bodies healthy. Keep up the good work! Jackie C.
I just came across your channel. I had been looking for a format that was about 30 min. I am 63 and have been out of strength training for about four months. This format is PERFECT for me to get back into it! Thank you so much!❤