Women 40+: Build Strength & Power in Just 30 Minutes 🔥

This 30-minute dumbbell workout blends heavy strength and explosive power training to help you build muscle, boost performance, and leave you feeling strong, lean, and unstoppable. Three focused blocks—Lift, Power, and Burnout—will challenge your body and sharpen your edge.

I used a set of 7kg (15 lb), 10kg (22 lb), and 12.5kg (27.5 lb) dumbbells — but go lighter or heavier depending on your fitness and strength level.

💪 EQUIPMENT NEEDED:

~Dumbbells
~Floor mat
~Water, towel, space to move!

⏱ FORMAT:
~ Heavy Lift Block – 3 x 40 secs work / 20 secs rest
~ Power Circuit – 3 x 40 secs work / 20 secs rest
~ Heavy Burnout Finisher – 2 rounds x 30 secs work / 15 secs rest
~ 30+ minutes total including warm-up & cool-down
🔥 Burn: ~230 calories (approx.)

🧠 SET YOUR FITNESS WATCH TO:
“Functional Strength Training” or “Weight Training” depending on your weights, pace, and intensity.

📋 WORKOUT DETAILS:

Heavy Lift Block A (3 rounds)
1️⃣ 1 1/2 Squat | 10kg/22 lbs
2️⃣ Deadlift to Row | 10kg/22 lbs

Heavy Lift Block B (3 rounds)
1️⃣Sumo Deadlift |12.5kg/27.5 lbs
2️⃣Bridge Floor Press | 10kg/22 lbs .

Power Circuit (3 rounds, 40s/20s)
1️⃣Snatch |12.5kg/27.5 lbs
2️⃣DB Swing |12.5kg/27.5 lbs
3️⃣Alt Fwd Lunge + Curl |7kg/15 lbs .

🧨Heavy Burnout Finisher (2 rounds, 30s/15s)
1️⃣Clean + Press  |7kg/15 lbs
2️⃣Bear Renegade Row  |7kg/15 lbs
3️⃣Jump Squat
4️⃣DB Alt Toe Touch  |7kg/15 lbs