Uploaded June 2026 | Updated September 2026, 2 weeks ago
This 30-minute full body compound workout is built for women 40+ who want to train smarter, not longer. Using compound movements — exercises that work multiple muscle groups at once — you'll maximize every single minute and walk away feeling genuinely strong.
All you need is a variety of dumbbells and a mat. No gym. No fluff. Just real results.
Here's what we're working through:
🔹 4 blocks of compound strength — 3 moves each, 2 rounds
🔹 40 seconds on / 15 seconds rest format
🔹 Low sumo squats, lunge + hammer curl combos, chest fly + core, weighted bridges, dumbbell swings with press, lateral + rear lunges, rear delt fly combo, heel-elevated squats, and a plank finisher
🔹 Cooldown included
Compound training is one of the most powerful tools for women in their 40s and 50s — it supports muscle retention, metabolism, bone density, and hormonal health all in one session. This is the kind of workout you can put on repeat throughout your week.
💪 Ready to go further? Try my fitness app FREE for 7 days — guided programs, exclusive workouts, and progress tracking designed for women like you:
👉 my.playbookapp.io/michelle-briehler
📅 Want a weekly workout plan? Sign up for my newsletter and get a FREE workout calendar:
👉 michellebriehler.com/#
🎯 Become a YouTube Member for access to even more workouts:
👉 youtube.com/c/MichelleBriehler/join
📲 FIND ME HERE:
🔔 Subscribe: @MichelleBriehler
📸 Instagram: instagram.com/michellebriehler
📘 Facebook: facebook.com/MichelleBriehler.FIT
🎵 TikTok: tiktok.com/@michellebriehler
🛍 Amazon Storefront (gear I love): amazon.com/shop/michellebriehler?ref_=cm_sw_r_cp_ud_aipsfshop_aipsfmichellebriehler_75YS49N9GH6A93ZWQW3T
Chapters:
0:00 Welcome + What to Expect
0:18 Warm-Up: Squats
0:51 Warm-Up: Wide Squat + Twist
1:23 Warm-Up: Reverse Lunge + Reach
1:52 Warm-Up: Throw Down + Reach Up
2:26 Low Sumo Squat (Round 1)
3:33 Lunge + Hammer Curl Left (Round 1)
4:46 Lunge + Hammer Curl Right (Round 1)
5:45 Low Sumo Squat (Round 2)
6:39 Lunge + Hammer Curl (Round 2)
8:37 Chest Fly + Knee Tuck (Round 1)
9:40 Weighted Bridge + Leg Lift (Round 1)
10:43 Plank Walk + Beast (Round 1)
11:37 Chest Fly + Knee Tuck (Round 2)
12:42 Weighted Bridge + Leg Lift (Round 2)
13:35 Plank Walk + Beast (Round 2)
14:37 Dumbbell Swing + Press (Round 1)
15:39 Lateral Lunge + Rear Lunge Right (Round 1)
16:39 Lateral Lunge + Rear Lunge Left (Round 1)
17:38 Dumbbell Swing + Press (Round 2)
18:34 Lateral Lunge + Rear Lunge Right (Round 2)
19:41 Lateral Lunge + Rear Lunge Left (Round 2)
20:32 Rear Delt Fly + Wide Row (Round 1)
21:32 Plank Runner Lunges (Round 1)
22:38 Heel-Elevated Squat (Round 1)
23:26 Rear Delt Fly + Wide Row (Round 2)
24:38 Plank Runner Lunges (Round 2)
25:37 Heel-Elevated Squat (Round 2)
26:40 Finisher: Plank Lunge + Knee Drive
28:20 Cool Down + Stretch
30:06 Closing
DISCLAIMER: Always consult your physician before beginning any new exercise program. Content on this channel is for informational purposes only. All workouts are performed at your own risk. Michelle Briehler is not liable for any injury sustained while following along.
AFFILIATE NOTICE: Some links above may be affiliate links. If you purchase through them, I may earn a small commission at no extra cost to you. Thank you for supporting this channel! 🧡
This 30-minute full body compound workout is built for women 40+ who want to train smarter, not longer. Using compound movements — exercises that work multiple muscle groups at once — you'll maximize every single minute and walk away feeling genuinely strong.
All you need is a variety of dumbbells and a mat. No gym. No fluff. Just real results.
Here's what we're working through:
🔹 4 blocks of compound strength — 3 moves each, 2 rounds
🔹 40 seconds on / 15 seconds rest format
🔹 Low sumo squats, lunge + hammer curl combos, chest fly + core, weighted bridges, dumbbell swings with press, lateral + rear lunges, rear delt fly combo, heel-elevated squats, and a plank finisher
🔹 Cooldown included
Compound training is one of the most powerful tools for women in their 40s and 50s — it supports muscle retention, metabolism, bone density, and hormonal health all in one session. This is the kind of workout you can put on repeat throughout your week.
💪 Ready to go further? Try my fitness app FREE for 7 days — guided programs, exclusive workouts, and progress tracking designed for women like you:
👉 my.playbookapp.io/michelle-briehler
📅 Want a weekly workout plan? Sign up for my newsletter and get a FREE workout calendar:
👉 michellebriehler.com/#
🎯 Become a YouTube Member for access to even more workouts:
👉 youtube.com/c/MichelleBriehler/join
📲 FIND ME HERE:
🔔 Subscribe: @MichelleBriehler
📸 Instagram: instagram.com/michellebriehler
📘 Facebook: facebook.com/MichelleBriehler.FIT
🎵 TikTok: tiktok.com/@michellebriehler
🛍 Amazon Storefront (gear I love): amazon.com/shop/michellebriehler?ref_=cm_sw_r_cp_ud_aipsfshop_aipsfmichellebriehler_75YS49N9GH6A93ZWQW3T
Chapters:
0:00 Welcome + What to Expect
0:18 Warm-Up: Squats
0:51 Warm-Up: Wide Squat + Twist
1:23 Warm-Up: Reverse Lunge + Reach
1:52 Warm-Up: Throw Down + Reach Up
2:26 Low Sumo Squat (Round 1)
3:33 Lunge + Hammer Curl Left (Round 1)
4:46 Lunge + Hammer Curl Right (Round 1)
5:45 Low Sumo Squat (Round 2)
6:39 Lunge + Hammer Curl (Round 2)
8:37 Chest Fly + Knee Tuck (Round 1)
9:40 Weighted Bridge + Leg Lift (Round 1)
10:43 Plank Walk + Beast (Round 1)
11:37 Chest Fly + Knee Tuck (Round 2)
12:42 Weighted Bridge + Leg Lift (Round 2)
13:35 Plank Walk + Beast (Round 2)
14:37 Dumbbell Swing + Press (Round 1)
15:39 Lateral Lunge + Rear Lunge Right (Round 1)
16:39 Lateral Lunge + Rear Lunge Left (Round 1)
17:38 Dumbbell Swing + Press (Round 2)
18:34 Lateral Lunge + Rear Lunge Right (Round 2)
19:41 Lateral Lunge + Rear Lunge Left (Round 2)
20:32 Rear Delt Fly + Wide Row (Round 1)
21:32 Plank Runner Lunges (Round 1)
22:38 Heel-Elevated Squat (Round 1)
23:26 Rear Delt Fly + Wide Row (Round 2)
24:38 Plank Runner Lunges (Round 2)
25:37 Heel-Elevated Squat (Round 2)
26:40 Finisher: Plank Lunge + Knee Drive
28:20 Cool Down + Stretch
30:06 Closing
DISCLAIMER: Always consult your physician before beginning any new exercise program. Content on this channel is for informational purposes only. All workouts are performed at your own risk. Michelle Briehler is not liable for any injury sustained while following along.
AFFILIATE NOTICE: Some links above may be affiliate links. If you purchase through them, I may earn a small commission at no extra cost to you. Thank you for supporting this channel! 🧡
