The 10-Minute Total Body Strength Workout I Do at 47 | Functional Fitness Over 40 — Key Takeaways
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The 10-Minute Total Body Strength Workout I Do at 47 | Functional Fitness Over 40
Kate Nolte10mJun 4, 2026
Watch the originalComplete two rounds of five compound exercises combining strength and power movements: dumbbell snatches (7 reps each arm), reverse lunges with rotation (12 reps), lateral lunges with front raises (12 reps), and shuffle with push-pull (20 reps).
Key takeaways
Brace core automatically when weight goes overhead for safety
Brace core automatically when weight goes overhead for safety
- Natural instinct like bracing before falling on ice protects your back when holding weight overhead
- Core tightening should be automatic safety response, not conscious effort during overhead movements
Avoid locking elbows during push-pull movements
Avoid locking elbows during push-pull movements
- Focus on bringing weight back in rather than pushing out to prevent elbow joint stress
- Common error in gym training that creates unnecessary pressure on elbow joint
Combine strength with power movements in same workout session
Combine strength with power movements in same workout session
- Pairing explosive movements like snatches with controlled strength work enhances coordination
- Multiple movement patterns per exercise challenges brain and improves skill integration
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In this video
- 1mWorkout Introduction
- 1mRound 1 – Dumbbell Snatch (Right & Left)
- 2mRound 1 – Alternating Reverse Lunge with Rotation
- 3mRound 1 – Lateral Lunge with Front Raise
- 4mRound 1 – Lateral Shuffle with Push-Pull
- 5mRound 2 – Dumbbell Snatch (Right & Left)
- 7mRound 2 – Alternating Reverse Lunge with Rotation
- 8mRound 2 – Lateral Lunge with Front Raise
- 9mRound 2 – Lateral Shuffle with Push-Pull & Cooldown
“When you're able to put your strength with your power, it feels really good.”
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