Total Body + Abs | Workout for Women over 40 — Key Takeaways
Add a 2–3 second pause at the bottom of each reverse lunge to increase tension on the front leg and improve form without adding weight.
Key takeaways
Pause 2-3 seconds at the bottom of reverse lunges to maximize front-leg tension
Pause 2-3 seconds at the bottom of reverse lunges to maximize front-leg tension
- Holding the low point forces the front leg to do all the lifting work, increasing time under tension.
- Slowing down also exposes knee tracking errors (inward collapse) early enough to self-correct.
In floor press, lower on a diagonal and tap triceps to floor before pressing
In floor press, lower on a diagonal and tap triceps to floor before pressing
- Diagonal path mimics push-up and bent-over row mechanics, making it transferable to both movements.
- Floor contact removes the stretch-reflex bounce, forcing a pure concentric press.
In bicycle crunches, leg height controls intensity: lower legs = harder, higher legs = easier
In bicycle crunches, leg height controls intensity: lower legs = harder, higher legs = easier
- Lower legs increase lever arm and demand more from the abs and hip flexors to stabilize the lumbar spine.
- Cue is shoulder-to-hip rotation, not elbow-to-knee, to ensure trunk rotation over neck strain.
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In this video
- 1mWorkout Overview & Exercise Demos
- 2mRound 1: Suitcase Squat Curl Press
- 3mRound 1: Reverse Lunges
- 4mRound 1: Floor Press
- 6mRound 2: Suitcase Squat Curl Press
- 8mRound 2: Reverse Lunges
- 9mRound 2: Floor Press
- 11mAbs Circuit Demo & Round 1
- 14mAbs Round 2
- 16mCool-Down Stretch
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