Prime Life Fit
At Home Workout Split

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Introduction:

Let’s face it – things change after you turn 40. What worked for fat loss and staying fit in our 20’s and 30’s…well, let’s just say it’s not as easy as it used to be. I remember being able to just cut calories and bump up the cardio to lose a few lb’s when I needed to. Was this an optimal way to do things? Heck no!! And it DEFINITELY is not the way to go now.

But here’s the deal: in order to be healthy in our 50’s and beyond, we have to take action NOW. What we do in our 40’s will directly impact our health and longevity as we age. This is kind of the “make it or break it” decade. But not only is getting in the best health of your life possible, it is PIVOTAL at this point in our lives. I’m not trying to scare you – my goal is to empower you to be the best version of yourself – one where you say, “Dang…being in my 40’s ROCKS!” J

For this 3 day split workout plan, you’ll be focusing on lifting weights, ideally heavy weights. We’ll mix in a day of short HIIT or sprints to mix things up, but I really want you focusing on pushing those weights. It is also extremely important to factor in stress-relieving activities each day. Stress plays a major role in fat loss in our 40’s, so you’ll want to make time for leisure walking, gentle yoga or any other activity that is a natural stress reliever for you.

Equipment needed for these workouts: 2 sets of dumbbells, one lighter/one heavier; a chair or bench and some space to move around.

You’ll want to space the workouts out; for example, do them Mon/Wed/Fri. Make it work for you though.

I recommend doing these workouts for the next 4 weeks before moving on to something new.

If you have any questions regarding how to do a particular movement, email me at Tara@PrimeLifeFit.com.

Have fun!!

In Health,

Tara
http://www.primelifefit.com

 

 

 

Day 1: Upper Body Workout

Equipment needed: mat, 2 sets of dumbbells (one lighter, one heavier) & a mat (if desired)

To find your “heavy” weight: take your 3 rep max on bicep curls and divide it in half. For example, if you can do 3 reps of a bicep curl with 30 lb dumbbells, your heavy weight will be 15lbs for these exercises. You may be able to go a little heavier on some things, and may need to go a little lighter on others – you should be able to get to 10 reps, but not 11.

Warm-up: 5 minutes walking, followed by dynamic stretching.

Exercise Reps/Time Weight Used Notes
Perform as many rounds of the following exercises as possible in 15 minutes (with good form) resting when you need to.
Chest Press 10 Heavy Flat bench or on floor
Chest Fly 10 Moderate Flat bench or floor
Seated Shoulder Press 10 Heavy  
Triceps Dips 15 n/a  
Perform as many rounds of the following exercises as possible in 15 minutes (with good form) resting when you need to.
Bent-over Row 10 Heavy Keep back flat
Push-up Row 10 Moderate Count the Push-up
Rear-delt Fly 15 Moderate  
Bicep Hammer Curls 10 Moderate  
Finish with the following:

3 sets of 10 reps – Back Row into Triceps Kickback. Rest 20 seconds between sets.

Day 2: Lower Body Workout

Equipment needed: mat, 2 sets of dumbbells (one lighter, one heavier), a chair/bench & a mat (if desired)
Warm-up: 5 minutes walking, followed by dynamic stretching.

Exercise Reps/Time Weight Used Notes
Perform as many rounds of the following exercises as possible in 15 minutes (with good form) resting when you need to.
Step-ups Left Leg 10 Heavy 10 reps should be HARD.
Step-ups Right Leg 10 Heavy  
Walking Lunge 10 each leg Heavy You can do alternating lunges in place if you do not have space to walk
Jumping Lunges 10 each leg n/a You can do fast bodyweight static lunges if you don’t want to jump
Perform as many rounds of the following exercises as possible in 15 minutes (with good form) resting when you need to.
Squats 10 Heavy Weights by side or on shoulders
Deadlifts 15 Heavy  
Hip Bridge 15 Moderate Dumbbells on hips
Squat jumps 15 Moderate  
Finish with the following:

3 sets of 10 reps each of fast squats/pulsing squats/squat jumps – rest 20 seconds between each set

 

 

 

 

Day 3: Cardio

Today, you will be performing 20 to 30 minutes of interval-based cardio. You can choose from sprints, plyometrics or any kind of machine cardio. Guidelines are given below.

SPRINTS (PREFERRED METHOD):

Find a stretch of road (or a track). Warm-up for 10-minutes with light jogging, butt kicks, lateral shuffles, dynamic stretching. Then, sprint as fast as possible for 100 meters, walking 100 meters for recovery. Repeat for a total of 10 sprints. Cool-down as needed.

TREADMILL SPRINT OPTION:
Warm-up 10 minutes, then sprint all-out for 20 secs with a 40 second slow walking recovery. Repeat for a total of 10 sprints. Cool-down as needed.

OTHER OPTIONS:

You can choose any other piece of cardio equipment (stairmill, recumbent bike, rower, jump rope, etc.), and warm-up for 10 minutes. Then perform 10 all-out 30 second intervals, with 30 seconds rest in between. The key on this is to go all-freaking-out…no pacing. You should be huffing and puffing!!

 

 

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