When I was younger, my fitness goals focused mostly on lifting heavier weights, running faster, and fitting into a specific pant size.
Now that I’m over 40, my motivations have shifted. I still enjoy lifting weights and running, but my priority has become staying injury-free while preserving strength, mobility, and endurance.
To support these goals, I created a workout routine that I perform regularly. It focuses on key muscle groups in the upper body, lower body, and core to support stability and movement.
These muscles help keep the body upright, balanced, and mobile. Strengthening them can reduce the risk of common age-related concerns such as muscle loss, reduced bone density, and declining balance and coordination.
This routine requires only a yoga mat and a moderately heavy dumbbell. Before beginning, it’s helpful to understand how to properly engage your core during exercise.
How to Perform the Six-Move Workout
This routine is designed as a circuit. Perform one set of each exercise and then move to the next movement. After completing all six exercises, repeat the circuit.
Aim for 10–12 repetitions for each movement, or hold the position for 15–30 seconds where applicable. Beginners can start with 10 repetitions of each exercise for two rounds. Over time, gradually increase to 12 repetitions for three or four rounds.
| Exercise | Recommended Reps |
|---|---|
| Goblet Squat | 10–12 reps |
| Reverse Lunge | 10–12 reps each side |
| Plank Pass Through | 10–12 reps each side |
| Side Plank | 15–30 seconds each side |
| Single-Arm Overhead Press | 10–12 reps each side |
| Single-Arm Row | 10–12 reps each side |
1. Goblet Squat
Reps: 10–12
How to perform:
- Hold a dumbbell at chest height.
- Stand with feet hip-width apart.
- Engage your core.
- Push your hips back and bend your knees to lower into a squat.
- Lower until your hips reach around knee height.
- Press through your heels and stand back up.
Trainer tips: Move the hips backward before bending the knees. Keep the chest upright and maintain weight through the middle of the feet.
Easier option: Place a chair behind you and lightly sit before standing up again, or perform the exercise without a weight.
Harder option: Increase the dumbbell weight or perform additional repetitions.
2. Reverse Lunge
Reps: 10–12 each side
How to perform:
- Hold a dumbbell in your right hand.
- Stand upright and brace your core.
- Step your right foot backward.
- Bend both knees until the back knee is just above the floor.
- Push through the front foot to return to standing.
- Complete all repetitions before switching sides.
Trainer tips: Keep the front knee aligned over the mid-foot. Maintain an upright torso and control the movement.
Easier option: Perform without weight or hold a stable surface for balance.
Harder option: Use a heavier dumbbell or add a knee drive when returning to the starting position.
3. Plank Pass Through
Reps: 10–12 each side
How to perform:
- Start on hands and knees with hands under shoulders.
- Place a dumbbell beside your right hand.
- Step your feet back into a plank position.
- Reach with your left hand and pull the dumbbell across to the opposite side.
- Return the hand to the floor and repeat on the other side.
Trainer tips: Keep hips and shoulders level while moving the weight. Maintain a straight line from head to heels.
Easier option: Perform from the knees or practice tapping the floor without a dumbbell.
Harder option: Use a heavier dumbbell or increase repetitions.
4. Side Plank
Time: 15–30 seconds each side
How to perform:
- Lie on your side with your forearm under your shoulder.
- Lift your hips so your body forms a straight line.
- Hold the position while keeping your core engaged.
- Repeat on the opposite side.
Trainer tips: Keep hips, knees, and feet aligned in one straight line.
Easier option: Keep the lower knee on the mat.
Harder option: Hold longer or raise the top leg for added challenge.
5. Single-Arm Overhead Press
Reps: 10–12 each side
How to perform:
- Hold a dumbbell at shoulder height.
- Extend the opposite arm out to the side for balance.
- Engage your core and press the dumbbell overhead.
- Lower it back to shoulder level with control.
- Complete repetitions before switching sides.
Trainer tips: Avoid arching your lower back while pressing.
Easier option: Use a lighter dumbbell or practice the motion without weight.
Harder option: Increase the weight or add more repetitions.
6. Single-Arm Row
Reps: 10–12 each side
How to perform:
- Hold a dumbbell in one hand.
- Step the opposite foot forward.
- Hinge forward at the hips and rest the free hand on your thigh.
- Pull the dumbbell toward your hip by squeezing the shoulder blade.
- Pause briefly before lowering with control.
- Switch sides after completing the repetitions.
Trainer tips: Keep the spine neutral and the elbow close to the torso while rowing.
Easier option: Support yourself against a chair or table if needed.
Harder option: Increase the dumbbell weight or perform more repetitions.
