When I was younger, my fitness goals were mostly focused on lifting heavy, running faster and fitting into a certain pant size.
My motivations look a lot different now that I’m over 40. I do still love to lift and run, but I’m much more concerned with keeping my body injury-free, while maintaining my strength and stamina.
So, I devised a workout—which I do regularly—that suits these goals. It targets important muscle groups in the upper body, lower body and core.
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These muscles are responsible for keeping me stable, upright and mobile. The stronger they are, the less susceptible I am to common age-related issues, such as bone and muscle loss, and diminishing balance and coordination.
To do the workout, all you’ll need is a yoga mat and a moderately-heavy single dumbbell, like this one. You should also learn how to properly engage your core before trying these exercises.
How to do my six-move workout
This workout is a circuit, meaning you’ll do one set of an exercise then move on to the next exercise. Once you’ve finished all six exercises, start over again.
Perform 10-12 reps of each move, or a 15-30 second hold where applicable. If you’ve just started to exercise regularly, try doing 10 reps of each exercise for two rounds in total. Gradually, over a period of months, work your way up to doing 12 reps for three to four rounds.
You should use a weight that feels challenging but doable. Feel free to try these moves with a light weight or no weight at first.
Here are the six exercises and how to do them.
1. Goblet squat
Reps: 10-12
How to do it:
- Hold a dumbbell at chest level.
- Stand with your feet hip-width apart.
- Engage your core.
- Push your hips back and bend your knees to lower your hips to knee height.
- Stand back up—driving through the heels.
Trainer tips: Move your hips before bending your knees. Keep your chest facing forward. Be sure your feet stay planted throughout the movement, and keep your center of gravity over the middle of your foot.
Make it easier: Place a chair behind you and tap your butt on the seat, or sit down, before standing back up. You can also do the exercise without holding onto a dumbbell.
Make it harder: Use a heavier dumbbell, or perform more repetitions for each set.
2. Reverse lunge
Reps: 10-12 each side
How to do it:
- Hold a dumbbell in your right hand.
- Stand tall and engage your core.
- Step your right foot behind you.
- Bend both knees until your right knee is just above the floor.
- Push through your left foot to stand back up, bringing your right foot forward to the starting position.
- Do all your reps on one side, then repeat on the other side.
Trainer tips: Keep your front knee aligned over your midfoot while lowering your back knee towards the floor. Don’t lean forward as you stand back up. Avoid slamming your back knee into the floor, and keep the movement controlled at all times.
Make it easier: Perform the exercise unweighted, or hold on to a steady surface for support like a wall or chair. You can also reduce your range of motion, not lowering your back knee as far down.
Make it harder: Hold a heavier weight or perform more repetitions per set. Instead of stepping back to the starting position, bring your back leg forward and lift your knee to hip height, bent to 90°, balancing on your front foot before going straight into your next rep.
3. Plank pass through
Reps: 10-12 each side
How to do it:
- Get on your hands and knees, with your hands directly underneath your shoulders.
- Place a dumbbell on the right side of the mat, outside of your right hand.
- Engage your core.
- Step your feet back so your body is in a straight line.
- Reach for the dumbbell with your left hand, bringing your left arm underneath your chest.
- Pull the dumbbell underneath you to the other side of the mat, release and return your left hand to the floor.
- Repeat with the right hand.
- Continue alternating sides with each rep.
Trainer tips: Keep your hips and shoulders square to the mat as you pull the dumbbell from one side to the other, and don’t allow your body to shift from side to side excessively as you move. Maintain alignment from your head to your toes, and don’t allow the hips to hike into the air or sink.
Make it easier: Place your knees on the mat. You can also use a lighter dumbbell, or practice the exercise without a dumbbell—tapping the floor instead.
Make it harder: Use a heavier dumbbell or add more repetitions to each set.
4. Side plank
Time: 15-30sec each side
How to do it:
- Lie on your right side, propped up on your right forearm with your right elbow directly underneath your right shoulder.
- Lift your hips, making a straight line with your body.
- Hold this position for 15-30 seconds, then repeat on the other side.
Trainer tips: Keep your hips, knees and feet aligned, with one stacked on top of each other.
Make it easier: Keep your lower knee on the mat.
Make it harder: Hold the position for longer or support yourself on your hand instead of your forearm. For even more of a challenge, lift your top leg.
5. Single-arm overhead press
Reps: 10-12 each side
How to do it:
- Hold a dumbbell in your right hand by your right shoulder.
- Extend your left arm out to the side at shoulder height.
- Engage your core.
- Extend your arm to press the dumbbell straight up.
- Lower the dumbbell back to your shoulder with control.
- Do all your reps on one side, then switch sides.
Trainer tips: Don’t arch your back as you press the dumbbell overhead.
Make it easier: Use a lighter dumbbell, or practice the movement without a weight.
Make it harder: Use a heavier dumbbell or add more repetitions.
6. Single-arm row
Reps: 10-12 each side
How to do it:
- Hold a dumbbell in your right hand.
- Step your left foot in front of your right.
- Engage your core.
- Hinge forward from your hips, resting your left hand on your left thigh, letting your right arm hang down.
- Squeeze your right shoulder blade and lift the dumbbell to your right hip.
- Pause briefly.
- Extend your arm with control to lower the dumbbell.
- Do all your reps on one side, then switch sides.
Trainer tips: Don’t round your spine. Keep your shoulders rolled back. Keep your elbow close to your torso as you lift the weight to your hip.
Make it easier: If you have lower back pain, brace yourself against the back of a chair or a table instead of your thigh. You can also use a lighter dumbbell or practice the motion without using a weight.
Make it harder: Don’t brace yourself against your thigh. You can also work with a heavier dumbbell or add reps.