1 Hour Full Body Strength Workout for Women Over 40

This 1-hour full body strength workout for women over 40 hits every major muscle group using progressive straight sets, a challenging circuit, and a core finisher — real training that actually does something. ~7 muscle groups across 3 progressive blocks ~Straight sets, circuits, and a core finisher ~Dumbbells only — no gym required ~445 calories burned I used 5kg/10.5 lbs, 7kg/15.5 lbs and 10kg/22 lbs but you may want to use something lighter or heavier depending on your fitness and strength level. 📋 FULL BODY STRENGTH PLAYLIST → [PLAYLIST LINK] ━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━ 💌 WANT A PLAN TO FOLLOW? 👉 https://mailchi.mp/garagefitnessgirl/... 🛒 GET THE LEAN OVER 40 PLAN — 👉 https://www.buymeacoffee.com/pennyb ━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━ PAID THINGS: 💪 Join my Inner Circle —    / @garagefitnessgirl   📱 My Workout App — https://my.playbookapp.io/penny-barnshaw 📓 MY JOURNALS — I wrote these. For this workout: The Perimenopause Strength Training Journal 🇺🇸 https://www.amazon.com/dp/B0HCMNFTMV 🇦🇺 https://www.amazon.com.au/dp/B0HCMNFTMV ━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━ 💪 EQUIPMENT NEEDED: ~Dumbbells ~Floor mat ━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━ ⏱ FORMAT: ~ Block 1 — Straight Sets | 50s work / 20s rest ~ Block 2 — Circuits | 2 Rounds | 45s work / 15s rest ~ Block 3 — Core Finisher | 2 Rounds | 30s work / 15s rest ~ 60+ minutes total including warm-up & cool-down 🔥 Burn: ~445 calories (approx.) ━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━ 🧠 SET YOUR FITNESS WATCH TO: "Traditional Strength Training" or "Weights" depending on your weights, pace, and intensity. ━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━ 📋 WORKOUT DETAILS: Block 1 — Straight Sets Group 1: 1️⃣ Deadlift | 2️⃣ 1 1/2 Deadlift | 3️⃣ Kickstand Deadlift | 10kg/22 lbs Group 2: 1️⃣ Alt Shoulder Press | 2️⃣ Arnold Press | 3️⃣ Clean to Push Press | 7kg/15.5 lbs Group 3: 1️⃣ Goblet Squat | 2️⃣ 1 1/2 Goblet Squat | 3️⃣ Goblet Squat Clean | 10kg/22 lbs Group 4: 1️⃣ Rotating Bentover Row | 2️⃣ Row Hold + Rotating Row (L) | 3️⃣ Row Hold + Rotating Row (R) | 7kg/15.5 lbs Group 5: 1️⃣ Goblet Reverse Lunge | 2️⃣ Reverse Lunge to Side Squat (L) | 3️⃣ Reverse Lunge to Side Squat (R) | 10kg/22 lbs & 7kg/15.5 lbs Group 6: 1️⃣ Rotational Chest Press | 2️⃣ Hex Press | 3️⃣ Hold Up Bridge Chest Press | 10kg/22 lbs Group 7: 1️⃣ Glute Bridge | 2️⃣ Frog Pumps | 3️⃣ SL Glute Bridge | 10kg/22 lbs . Block 2 — Circuits (x2 rounds) 1️⃣ Standing Alt Hammer Curl | 7kg/15.5 lbs 2️⃣ Squat to Curl | 7kg/15.5 lbs 3️⃣ Alt Rear Delt Fly | 5kg/10.5 lbs 4️⃣ Tall Kneeling Pallof Press 5️⃣ Half Kneeling Windmill (L) | 5kg/10.5 lbs 6️⃣ Half Kneeling Windmill (R) | 5kg/10.5 lbs 7️⃣ Bridge Tricep Extension | 5kg/10.5 lbs 8️⃣ Chest Fly with Leg Lower | 5kg/10.5 lbs . Block 3 — Core Finisher (x2 rounds, bodyweight) 1️⃣ Knee to Elbow Crunch | 2️⃣ Side V Crunch (R) | 3️⃣ Side V Crunch (L) | 4️⃣ Crisscross Scissors | 5️⃣ Plank with Arm Reach | 6️⃣ Plank Knee to Elbow with Leg Lift *Workout Complete 🔥 Burn 445 Calories ━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━ ⏰ TIMESTAMPS: 0:00 Intro | ━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━ 🛒 SHOP MY GEAR: Dumbbells I Use: https://amzn.to/4l9yIET Floor Mat: https://amzn.to/44kBVKp 🎧 Epidemic Sound: https://www.epidemicsound.com/playlis... 🛍️ Amazon Storefront: https://a.co/d/01ZIVxq2 ━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━ 📲 STAY CONNECTED: YouTube:    / @garagefitnessgirl   Instagram:   / garagefitnessgirl   Website: https://www.garagefitnessgirl.com Inner Circle:    / @garagefitnessgirl   💬 What's your favourite muscle group to train — and which one do you always try to skip? 😄 Questions or coaching enquiries? 📧 penny@pennybarnshaw.com #garagefitnessgirl #strengthtraining #womenover40 #fullbodyworkout #dumbbellworkout