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Have also checked out Rosehip's fave - a Canadian older lady (see previous page). She seems pretty sound too. Amongst other stuff there's a three vid series aimed at the over 40s. Dumbbells only required. 30 mins to follow along. She also lists the exercises below - here's an example, with her handy lb/kg weights refs. She demonstrates everything with tips so you could whizz throughs the vid beforehand then take a list with you. Looks like supersets with 30 secs between. But I'd just use that as a guide.
Warm Up
ONE 1. Sumo deadlift 55lb/25kg (my dumbbell weight for reference only)
2. Neutral grip shoulder press 15lb/6.5kg
TWO 1. Close stance squat 25lb/11kg 2. Supinating bicep curl 15lb/6.5kg
There's my favourite YouTuber, Natacha Oceane. She of the silly voice and the science to back everything up. Her workouts are quite hard but usually have modifications. Probably targeted more at young women but again very sound.
Here's an example of one of her dumbbell only full body workouts (I've cut the advanced mods she gives)
5 mins warm-up: Gentle cardio to raise the heart rate.
1. Squat thrust to thruster - 3 x 10 reps 2. Dumbbell front squat - 4 x 8 reps
3. Single leg deadlift to knee drive - 3 x 8 reps per side
4. Dumbbell swing - 4 x 12 reps 5. Side lunge with extension - 3 x 8 reps per side 6. Push press - 4 x 12 reps 7. Renegade row - 4 x 14 total reps 8. Russian twists - 4 x 16 total reps 9. Plank pull-throughs - 4 x 14 total reps
10 min cool down and stretching
Squat thruster obviously hideous - could always NOT DO IT.
Just a couple more examples^. I don't think it would take too much searching to find something that suits you and lists the exercises in a handy copy and paste way.
Upper body feels ok this morning but I bet the DOMS will kick in later as it has been a while. I was so knackered after my Contemporary class last night - our teacher likes to add moving planks and jumps, it's all pretty energetic. I was slowly staggering up the stairs at the Highbury tube at 10:30pm like a complete codger. Well I AM a codger.
Am on a mini roll. Not a chocolate covered small log shaped cake, just two proper half hour weights sessions in four day time span. Not much, but a 'proper' start.
I am going to try and stick with the Caroline Girvan workouts (courtesy of geordiegirl). 'She' (Caroline not GG) suggests five w/o per week for six weeks but that's too much for me given my age and my other commitments. I'm thinking two a week or perhaps five a fortnight. They are quite full on - for me anyway - so I think that will be enough to get results.
Today's w/o was 'a complete leg day... involving some of the main dumbbell movements to recruit as much muscle as possible within each rep.' Nearly all compound moves.
(have blogged the session if you are interested, not that there is any reason you should be!)
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The Six Pack Revolution
Oct 2023