Uploaded June 2026 | Updated September 2026, 2 weeks ago
This 35-minute full body strength workout uses dumbbells and time under tension to help you build real muscle, boost metabolism, and feel genuinely strong — no rushing, no repeats, just intentional movement that works.
We're slowing things down on purpose. Time under tension is one of the most effective strategies for building strength, protecting your joints, and supporting the hormonal changes that come with being a woman over 40. Today's workout includes two blocks of 10 movements each (1 minute on, 20 second rest), followed by a 4-minute slow and controlled core finisher — all no repeat.
WHAT WE'RE WORKING:
✅ Sumo squat (heavy dumbbell)
✅ Wall sit (x2 — the only repeat, because it's that good)
✅ Romanian deadlift
✅ Single leg hip thrust on bench
✅ Bulgarian split squat
✅ Side-lying clam
✅ Chest fly with leg drop
✅ Alternating row
✅ Bicep curls (eccentric focus)
✅ Alternating shoulder press
✅ Skull crushers
✅ Chest press
✅ Supermans
✅ Moving plank
✅ Hammer curl U-shape
✅ Hinging diagonal reach
➕ Core finisher: dead bug, scissors, side plank, reverse crunch, bicycle, flutter kicks
EQUIPMENT NEEDED:
→ Dumbbells (variety of weights — Michelle uses 5 lb to 40 lb)
→ A bench or sturdy elevated surface
→ A mat
This workout is designed for women 40, 50, and beyond who want to build strength the smart way — using progressive overload and controlled tempo to get more out of every rep. You can return to this workout and change your weight, your tempo, or your reps to keep making gains over time.
---
⭐ Want workouts designed to get serious results?
Join me inside my fitness app where you'll find guided programs, exclusive workouts, and progress tracking to help you stay consistent.
You can try the app FREE for 7 days → my.playbookapp.io/michelle-briehler
😉 Not ready for the app yet?
Join my YouTube Membership for additional workouts and live sessions.
👉 Become a Member → youtube.com/c/MichelleBriehler/join
🗓️ GET WEEKLY WORKOUT CALENDARS
Sign up for my newsletter to get your FREE workout calendar and wellness tips:
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📲 STAY CONNECTED
🔔 Subscribe for new workouts every week: youtube.com/@MichelleBriehler
📸 Instagram: instagram.com/michellebriehler
📘 Facebook: facebook.com/MichelleBriehler.FIT
🎵 TikTok: tiktok.com/@michellebriehler
🌐 Website: michellebriehler.com
🛍 FAVORITES & RECOMMENDED GEAR
💬 My Amazon Storefront: amazon.com/shop/michellebriehler?ref_=cm_sw_r_cp_ud_aipsfshop_aipsfmichellebriehler_75YS49N9GH6A93ZWQW3T
CHAPTERS:
0:00 Intro & What to Expect
0:38 Warm-Up: Step Out Squats & Mobility Flow
3:42 Block 1 Begins — Lower Body Focus
3:50 Sumo Squat (Heavy Dumbbell)
5:08 Wall Sit #1
6:30 Romanian Deadlift (RDL)
7:43 Single Leg Hip Thrust — Right Side
9:11 Single Leg Hip Thrust — Left Side
10:23 Wall Sit #2
11:20 Bulgarian Split Squat — Right Side
13:19 Bulgarian Split Squat — Left Side
14:35 Side-Lying Clam
16:15 Block 2 Begins — Upper Body Focus
17:20 Chest Fly with Leg Drop
18:49 Alternating Row
20:10 Bicep Curls (Eccentric Focus)
21:31 Alternating Shoulder Press
22:54 Skull Crushers on Bench
24:10 Chest Press (Heavy)
25:30 Supermans
26:51 Moving Plank
28:09 Hammer Curl U-Shape
29:27 Hinging Diagonal Reach
30:58 Core Finisher Begins (4 Minutes)
31:18 Dead Bug
32:15 Scissors
32:59 Side Plank — Left Side
33:41 Side Plank — Right Side
34:21 Reverse Crunch with Leg Extension
35:00 Bicycle Crunches
35:36 Flutter Kicks
36:22 Cool Down & Stretch
40:34 Closing + App & Membership CTA
---
DISCLAIMER:
Always consult your physician before beginning any new fitness program. All content on this channel is for informational purposes only. Exercises are performed at your own risk. Michelle Briehler is not liable for any injury or harm sustained while participating.
AFFILIATE NOTICE:
Some links above are affiliate links. If you purchase through them, I may receive a small commission at no extra cost to you. Thank you for supporting free content! 🧡
This 35-minute full body strength workout uses dumbbells and time under tension to help you build real muscle, boost metabolism, and feel genuinely strong — no rushing, no repeats, just intentional movement that works.
We're slowing things down on purpose. Time under tension is one of the most effective strategies for building strength, protecting your joints, and supporting the hormonal changes that come with being a woman over 40. Today's workout includes two blocks of 10 movements each (1 minute on, 20 second rest), followed by a 4-minute slow and controlled core finisher — all no repeat.
WHAT WE'RE WORKING:
✅ Sumo squat (heavy dumbbell)
✅ Wall sit (x2 — the only repeat, because it's that good)
✅ Romanian deadlift
✅ Single leg hip thrust on bench
✅ Bulgarian split squat
✅ Side-lying clam
✅ Chest fly with leg drop
✅ Alternating row
✅ Bicep curls (eccentric focus)
✅ Alternating shoulder press
✅ Skull crushers
✅ Chest press
✅ Supermans
✅ Moving plank
✅ Hammer curl U-shape
✅ Hinging diagonal reach
➕ Core finisher: dead bug, scissors, side plank, reverse crunch, bicycle, flutter kicks
EQUIPMENT NEEDED:
→ Dumbbells (variety of weights — Michelle uses 5 lb to 40 lb)
→ A bench or sturdy elevated surface
→ A mat
This workout is designed for women 40, 50, and beyond who want to build strength the smart way — using progressive overload and controlled tempo to get more out of every rep. You can return to this workout and change your weight, your tempo, or your reps to keep making gains over time.
---
⭐ Want workouts designed to get serious results?
Join me inside my fitness app where you'll find guided programs, exclusive workouts, and progress tracking to help you stay consistent.
You can try the app FREE for 7 days → my.playbookapp.io/michelle-briehler
😉 Not ready for the app yet?
Join my YouTube Membership for additional workouts and live sessions.
👉 Become a Member → youtube.com/c/MichelleBriehler/join
🗓️ GET WEEKLY WORKOUT CALENDARS
Sign up for my newsletter to get your FREE workout calendar and wellness tips:
👉 Subscribe Here → michellebriehler.com/#
📲 STAY CONNECTED
🔔 Subscribe for new workouts every week: youtube.com/@MichelleBriehler
📸 Instagram: instagram.com/michellebriehler
📘 Facebook: facebook.com/MichelleBriehler.FIT
🎵 TikTok: tiktok.com/@michellebriehler
🌐 Website: michellebriehler.com
🛍 FAVORITES & RECOMMENDED GEAR
💬 My Amazon Storefront: amazon.com/shop/michellebriehler?ref_=cm_sw_r_cp_ud_aipsfshop_aipsfmichellebriehler_75YS49N9GH6A93ZWQW3T
CHAPTERS:
0:00 Intro & What to Expect
0:38 Warm-Up: Step Out Squats & Mobility Flow
3:42 Block 1 Begins — Lower Body Focus
3:50 Sumo Squat (Heavy Dumbbell)
5:08 Wall Sit #1
6:30 Romanian Deadlift (RDL)
7:43 Single Leg Hip Thrust — Right Side
9:11 Single Leg Hip Thrust — Left Side
10:23 Wall Sit #2
11:20 Bulgarian Split Squat — Right Side
13:19 Bulgarian Split Squat — Left Side
14:35 Side-Lying Clam
16:15 Block 2 Begins — Upper Body Focus
17:20 Chest Fly with Leg Drop
18:49 Alternating Row
20:10 Bicep Curls (Eccentric Focus)
21:31 Alternating Shoulder Press
22:54 Skull Crushers on Bench
24:10 Chest Press (Heavy)
25:30 Supermans
26:51 Moving Plank
28:09 Hammer Curl U-Shape
29:27 Hinging Diagonal Reach
30:58 Core Finisher Begins (4 Minutes)
31:18 Dead Bug
32:15 Scissors
32:59 Side Plank — Left Side
33:41 Side Plank — Right Side
34:21 Reverse Crunch with Leg Extension
35:00 Bicycle Crunches
35:36 Flutter Kicks
36:22 Cool Down & Stretch
40:34 Closing + App & Membership CTA
---
DISCLAIMER:
Always consult your physician before beginning any new fitness program. All content on this channel is for informational purposes only. Exercises are performed at your own risk. Michelle Briehler is not liable for any injury or harm sustained while participating.
AFFILIATE NOTICE:
Some links above are affiliate links. If you purchase through them, I may receive a small commission at no extra cost to you. Thank you for supporting free content! 🧡
