Uploaded March 2026 | Updated September 2026, 2 weeks ago

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Get ready to fire up your metabolism and build serious strength with this powerful circuit workout! We are using two of the most effective principles in strength training - compound exercises and high volume - to help you blast calories and build lean muscle long after the workout is over.

👉🏽 Why is this workout so great for women over 40?

As we navigate our 40s and beyond, our metabolism naturally begins to slow down, and we start to lose muscle mass. This workout is your secret weapon to counteract that!

✅ Compound Exercises: We're focusing on moves that work multiple muscle groups at once (think squats, rows, and presses). This is brilliant for efficiency, but more importantly, it requires more energy, leading to a much bigger calorie burn compared to isolation exercises.

✅ High Volume: By completing a high number of sets and reps, we create a powerful metabolic demand. This not only builds strength but also signals your body to build and maintain lean muscle - the key to a healthier and faster resting metabolism.

How This Workout Works:

We'll work through 4 challenging rounds. To keep your body guessing and increase the intensity, our last 2 rounds will build on the previous ones, adding an extra layer to the challenge!

This workout is perfect for anyone looking to increase their strength, burn fat, and build a more resilient body. Let's get to work!

This workout is suitable for all levels and osteoporosis-friendly.

Tools: light, moderate and heavy dumbbells

4 x 40sec
Dumbbell thrusters
-Dumbbell thrusters with pivot
--1-dumbbell pivot thrust
Deadlift
-B-stance deadlift
--Single-leg deadlift
Alt reverse lunges
-Balance reverse lunge
--Dumbbell pass lunge
Chest press
-Chest press w/ moving bridge
--Chest press w/ 1 leg bridge
Weighted dead bug
-Single-sided dead bug
--Single-sided dead bug (other side)
Quadruped row
-Leg lift w/ row
--Renegade row

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