Exercise Ideas

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Quick Sculpted Shoulder Workout!

Grab my new calendar too!🙌 

Workout: 
Descending ladder 5,4,3,2,1 reps
Lateral raise
Front raise
Shoulder press
Then…
12 reps/4 sets
Full ROM lateral
Full ROM front
Arnold press
Reverse fly
Toned Arms Workout!

This workout will be released on my YouTube channel in April or try it on your own! 

Tip: 👉This can also be a more advanced workout. Just grab heavier weights, and repeat for 3 to 4 sets instead!


Workout:
40 seconds work/15 seconds rest x2 round 
Front/lateral raise
Pinwheel curls
Triceps kickback
Single double high pull
Wide bicep curl
Single triceps extension
Palms up front raise
Shoulder press pec dec
Full ROM front/lateral combo
X2 round

#fitover50 #ArmWorkout #beginnerworkout #tonedarms #movedaily #TracySteen  #menopausefitness #menopause #sexyarmworkout

Daily workout

53 Pins
March Melt Away starting soon!!
This online challenge only comes around once a year and on March 2nd, I always get women saying, "Is it too late to sign up?" 😏
Yes, March 2nd is too late! Register today and secure your spot! This is a challenge full of education in your fitness, wellness and nutrition. 
*Special guests
*Weekly workout schedules in advanced (strength or fat loss) or beginner
*Nutrition coaching and guidance
*3 Pillar Challenge chart to win prizes
*Private Facebook group 
*Facebook lives 
*All the content is yours to keep 
Register now! More details in the link.
Discover effective ways to build muscle and stay strong as you age. Whether you are advanced, or just starting out, we have a stream, that will help you increase your lean msucle. These are follow along home workouts, designed to help you maximize your time and increase lean muscle. Download and get started today!
Strengthening your core is so essential as you age. Not only does it support your posture, but it can enhance your balance and stability. Our new Limber Life program can help you do all of that! You’ll find this workout over there, or pin and save for later.

fitness

12 Pins
Quick Sculpted Shoulders!
Quick Sculpted Shoulder Workout! Grab my new calendar too!🙌 Workout: Descending ladder 5,4,3,2,1 reps Lateral raise Front raise Shoulder press Then… 12 reps/4 sets Full ROM lateral Full ROM front Arnold press Reverse fly
Sculpted Shoulders & Abs
Beginner Toned Arm Workout!
Toned Arms Workout! This workout will be released on my YouTube channel in April or try it on your own! Tip: 👉This can also be a more advanced workout. Just grab heavier weights, and repeat for 3 to 4 sets instead! Workout: 40 seconds work/15 seconds rest x2 round Front/lateral raise Pinwheel curls Triceps kickback Single double high pull Wide bicep curl Single triceps extension Palms up front raise Shoulder press pec dec Full ROM front/lateral combo X2 round #fitover50 #ArmWorkout #beginnerworkout #tonedarms #movedaily #TracySteen #menopausefitness #menopause #sexyarmworkout
Glutes! Use the Rule of 3rds.
The gluteal muscles are comprised of three main parts: the gluteus maximus, the gluteus medius, and gluteus minimus. The rule of thirds uses exercises in the vertical plane, the horizontal plane, and the lateral or rotary plane in order to target all of these parts of the glutes. Save this out to try or join our Move Daily membership for a follow along version!
Hourglass Workout!
Hourglass workout! ⌛️ This is one of my favourite ways to hit both glutes and shoulders. When one is working, the other is resting, so it can make your workout efficient! I’ve done supersets here and you’ll find the workout below. I have filmed this for our membership so if you are interested in a workout like this, along with our hundreds of exclusive follow along workouts, be sure to tap the link at the top of this page for more membership information. Workout: 12-20 reps/3-4 sets RDL’s + Arnold press Glute thrust + front raise Goblet squat + Poliquin raise Ipsilatetal DL + W’s #movedaily #glutes #hourglassworkout #shoulders #tracysteen #homeworkouts #menopause #liftheavythings
Sculpted arms at 50!
Saturday Morning Arm Sculpting Workout! These are the type of isolated strength sessions that I think are necessary for an increase in lean muscle tissue. For a follow along video workout program, tap the link or pin this workout! Sculpted arm workout! Workout: 45/15x3 Pinwheel curls Hammer curls Bicep curl press X3 Lateral raise Full ROM Front raise Neider press X3 Triceps press extension Tate press Triceps dips or skull crushers X3
Sculpted Chest & Triceps!
I love pairing these two muscle groups together in a session. My typical format would be too super set one chest and one tricep exercise. I would start with a warm-up set, lifting a little bit lighter. Then three working sets. Follow on YouTube for workouts like this!
Booty Band Leg Day Workout
I do love a good booty band workout!💥 Are you heading somewhere for March break but want to keep your body moving? Try a mini band workout! Bands are light and convenient to pack and workouts like this can also pack a punch! Hit each exercise for 45 seconds of work, with 15 seconds of rest in between. Repeat for three rounds, and you will feel the fire!
Heavy Leg Day at Home!
How to build legs in a home gym!! I have been working out exclusively at home for the past five years, so I have been able to build up my dumbbell set! If you plan on training at home from now on, it is definitely something you want to invest in. Beginners are typically good with a dumbbell range from 2 pounds to 12 pounds. Once you start to get stronger, you can progress beyond that anywhere from 5 pounds to 50 pounds! Workout: 10-12 reps/3-4 sets Single db deadlift Step up reverse lunge Pistol squats Static lunge hinge Glute thrusts Suitcase squat reverse deadlift Squat side lunge
Perfect Beginner Strength Workout!
Say NO to osteoporosis!❌ It is crucial that we all do resistance training. And it’s never too late to increase lean muscle tissue and do something beneficial for your body. I did film this for our beginner stream, and it will come out on YouTube in March. However if you want to try some of these exercises ahead of time, take a look at the workout below. Always lift within your own abilities! Workout: 12-15 reps/1-2 sets Sit squat press Front/lateral raise Wide narrow press Triceps press extension Plié bicep serve 1 arm row Seated hammer curl 90 degree crunch Russian twist Join our March Melt Away Challenge starting tomorrow!!
Strong & Sculpted Upper Body
#grossmuscles for the win!🙌 Upper body workout: 1 arm balanced row Hammer curl turn X4 Single chest press Skull crusher X4 Ahren’s press Cross body/front raise Single reverse flye X4 Are you interested in building lean muscle with us? Join the How To Build Muscle As You Age program.
Intense Full Body HIIT!
Fun and Fast Full Body HIIT Workout! 💧 Hit each exercise for 45 seconds of work, 15 seconds in between. Do all eight in a row, then repeat two more times. 25 minutes! Workout: 45/15x3 Lunge hinge row Lawn mower Burpee snatch Superman switch Deadlift reverse lunge Up down plank lateral walk Squat thrust twist High knee halo X3 This workout will be coming out during our March Melt Away Challenge, only a little longer, and more exercises. 😅 Join the March Melt Away Challenge now by tapping the linktree at the top of my page, in my stories today, or by commenting link! #movedaily #fitover50 #fitover50women #fitat50 #tracysteen #thepause #menopause #menopausefitness #movedailyfitness
March Melt Away starting soon!!
This online challenge only comes around once a year and on March 2nd, I always get women saying, "Is it too late to sign up?" 😏
Yes, March 2nd is too late! Register today and secure your spot! This is a challenge full of education in your fitness, wellness and nutrition. 
*Special guests
*Weekly workout schedules in advanced (strength or fat loss) or beginner
*Nutrition coaching and guidance
*3 Pillar Challenge chart to win prizes
*Private Facebook group 
*Facebook lives 
*All the content is yours to keep 
Register now! More details in the link. Health Fitness, Health, Health And Wellness, Wellness Coach, You Fitness, Nutrition Coach, Daily, Body Acceptance
March Melt Away Starts March 1!!
March Melt Away starting soon!! This online challenge only comes around once a year and on March 2nd, I always get women saying, "Is it too late to sign up?" 😏 Yes, March 2nd is too late! Register today and secure your spot! This is a challenge full of education in your fitness, wellness and nutrition. *Special guests *Weekly workout schedules in advanced (strength or fat loss) or beginner *Nutrition coaching and guidance *3 Pillar Challenge chart to win prizes *Private Facebook group *Facebook lives *All the content is yours to keep Register now! More details in the link.
Build & Burn Total Body!
For those wondering, I did just film this yesterday, and it will be up on my YouTube channel in March. But if you want to try it early, I think this is a great way to build lean muscle. The burn part, can really push that specific muscle to fatigue or even failure. Follow over on YouTube!
Banish Flabby Arms: Triceps Edition
This workout should make your triceps sing! So we will be hitting 10 tricep dips in between each arm exercise. If you can’t do tricep dips because of your wrists, substitute, a different tricep exercise, maybe skull crushers, or overhead extensions. 10 Poliquin raises 10 tricep dips 10 pinwheel curls 10 tricep dips 10 single triceps extension 10 tricep tips 10 Iron cross 10 tricep dips 10 Iso hold bicep curl. 10 tricep dips 10 skull crusher 10 tricep dips Should I film this as a follow along workout for YouTube? Let me know!