Home Workout Plan For Beginners over 40
Start your fitness with this 4 day workout plan needing only dumbbells and a band
This workout plan, designed specifically for women, consists of four programs to be completed over a week, providing a comprehensive full-body workout spread across four days.
Required Equipment: Dumbbells and resistance bands.
This 4-day workout plan includes weight training sessions, with an additional 20 minutes of cardio recommended after each session to help you get leaner.
For home-based cardio without equipment, consider jogging, brisk walking, biking, swimming, or a combination of these activities a couple of times per week.
Each session alternates between upper and lower body workouts, with core exercises incorporated throughout.
Start your journey to a stronger, fitter you today!
Workout 1: Upper Body
| Exercise | Sets | Reps | Equipment |
|---|---|---|---|
| Bench Press | 3 | 10 | Dumbbell |
| Bent over Row | 3 | 10 | Dumbbell |
| Shoulder Press | 3 | 10 | Dumbbell |
| Bicep Curl | 3 | 10 | Dumbbell |
| Lying Tricep Extension | 3 | 10 | Dumbbell |
Workout 2: Lower Body
| Exercise | Sets | Reps | Equipment |
|---|---|---|---|
| Goblet Squat | 3 | 10 | Dumbbell |
| Squat Steps | 3 | 10 | Dumbbell |
| Seated Calf Raises | 3 | 10 | Dumbbell |
| Ab Crunch | 3 | 15 | None |
| Leg Raises | 3 | 15 | None |
| Knee Ups | 3 | 30 secs | None |
Workout 3: Upper Body 2
| Exercise | Sets | Reps | Equipment |
|---|---|---|---|
| Lat Pulldown | 3 | 10 | Band |
| Chest Fly | 3 | 10 | Dumbbell |
| Lateral Raise | 3 | 10 | Dumbbell |
| Alternate Hammer Curl | 3 | 10 | Dumbbell |
| Tricep Kickback | 3 | 10 | Dumbbell |
Workout 4: Lower Body 2
| Exercise | Sets | Reps | Equipment |
|---|---|---|---|
| Reverse Lunge + Pulse | 3 | 10 | Dumbbells |
| Hip Thrust | 3 | 10 | Dumbbell |
| Step Ups | 3 | 10 | Band |
| Leg Extensions | 3 | 10 | Dumbbell |
| Lateral Lifts | 3 | 10 | Dumbbell |
| Hollow Hold | 3 | 30 secs | None |
| Russian Twist | 3 | 30 secs | Dumbbell |
| Opposite Leg Touch | 3 | 30 secs | None |
Would you like support with this workout?
Or maybe you would like something specifically designed for you and the equipment you have available?
Why Choose Supero Fitness?
Fitness over 40 can feel intimidating, but that’s where I come in. At Supero Fitness, I’m here to guide you through this journey with no-nonsense, sustainable programs that will transform the way you think about health. From personalised programs to a supportive community, I provide the tools and encouragement you need to thrive.
Together, we’ll make it happen!
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