Do each exercise for 40 seconds, rest for 20 seconds before moving on to the next exercise.
Squat with dumbbells and dumbbells
Combined exercises help activate multiple muscle groups in a short time, while increasing heart rate to support fat loss and improve cardiovascular health. For weightlifters over 45 years old, this method also helps balance hormones, maintaining the effectiveness of exercise without putting too much pressure on the joints.
Hold the dumbbells at shoulder-level altitude. Squat down, keeping your chest straight. Use your heels to stand up. As you stand, push the dumbbells over your head. Lower the dumbbells and lower them, then repeat the movement.
Push-ups combined with shoulder touches
The combination of strength and control in this exercise not only helps protect shoulder joints but also contributes to building firm muscles for the entire upper body.
In a basic push-up position, your arms are supported directly under your shoulders, keeping your body in a straight line. Lower your chest close to the floor.
Push up until your arms are stretched out. Raise your left hand to touch your right shoulder. Place your hand back on the floor and continue repeating the movement, this time switch to your right hand touching your left shoulder.
Upside-down leg and dumbbell
Hold the dumbbells in your hands along your torso. Step one leg back to get into a tons position. When lowering the person, roll up the dumbbells at the same time. Push into a straight position in a controlled position. Change your legs and repeat the movement.
Bending to lift weights
After age 45, this exercise is especially helpful in maintaining upper body muscle - which often declines early with age.
Hold the dumbbells in front of you, bend your hips forward, keep your back straight, and tighten your core. Pull the dumbbells toward your torso, then lower them under control.
crossing your legs
Stand up straight, holding dumbbells on your sides. Then, step wide to the right, lower yourself to perform the toss andoss while bringing both weights towards your right leg. Use force to push back to the starting straight position, then switch to the left side and repeat.
This is an exercise to help train lower body strength combined with flexibility in movement.
Deadlift with single weights
Hold the dumbbells in front of your thighs. Bend your hips and keep your back straight. Then, lower the dumbbells to the middle of your legs. Tighten your buttocks to stand up straight. Repeat with control.
