We’re training the whole body today: 5 blocks, 3 moves per block, 45 seconds on / 15 seconds transition, 2 rounds each, plus a banded glute finisher, warm up and cooldown. Lots of compound movements to keep your heart rate up while you build real strength. Strength training is the foundation for changing your body composition at this stage of life, and consistency is what gets you results.
🏋️♀️ WHAT YOU’LL NEED
– Dumbbells: a range of weights (I use 8 to 25 lb)
– A bench (or a sturdy step/floor option)
– A mat
– A glute loop / booty band
⌚ Apple Watch users: set it to Traditional Strength Training
💪 THE WORKOUT
Block 1: Squat Walk • Dumbbell Snatch • Bench Scissor Kicks
Block 2: Romanian Deadlift (RDL) • Reverse Lunge + Curl • Plank Ankle Taps
Block 3: Curtsy-Squat-Curtsy • Alternating Chest Press • Lean-Back Rotation
Block 4: Sumo Squat Pulse • Row + Fly Combo • Weighted Hip Lift
Block 5: Banded Clamshell • Bridge Hold Skull Crushers
Finisher: Banded Squat Pulse + Press Back
⏱️ CHAPTERS
0:00 Intro + Equipment
0:40 Warm Up
3:41 Block 1: Squat Walk, Snatch, Bench Scissors
10:00 Block 2: RDL, Lunge + Curl, Plank Ankle Taps
16:16 Block 3: Curtsy Squat, Chest Press, Lean-Back Rotation
22:33 Block 4: Sumo Pulse, Row + Fly, Hip Lift
28:46 Block 5: Banded Clamshell, Bridge Skull Crushers
35:00 Banded Glute Finisher
36:30 Cooldown + Stretch
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🧡 Thank You!
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With strength and grace,
Michelle
DISCLAIMER:
Always consult your physician before starting any fitness program. All content on this channel is for informational purposes only and performed at your own risk. Michelle Briehler is not liable for any injury or harm sustained while participating.
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