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big 4-0

Workout: Big 4-0!

Time: 45 - 60 minutes

Equipment Needed: Dumbbells

Warm Up: 5 - 10 minutes

Exercises:

Start by running a ¼ mile. Then perform 40 reps of each exercise. Rest as needed.

  • ¼ Mile Run

  • 40 Walking Lunges with Bicep Curls (40 each leg)

  • 40 Jump Squats

  • 40 Full Sit-Ups with Feet FLAT to the Ground

  • 40 Sumo Squats

  • 40 Oblique Crunches on EACH Side

  • 40 Floor Jacks

  • 40 Push-Ups

  • 40 Spiderman on EACH Side

  • 40 Lumbar Jacks

  • 40 Butt Kicks on EACH Leg

  • 40 Wipers (all directions)

  • 40 Floppy Burpees

  • 40 Skull Crushers

  • 40 Russian Twists on EACH Side

  • 40 Star Jumps

Finisher:

Tabata style set with 20 seconds of work and 10 seconds of rest. Alternate between exercises (plank and mountain climbers) for 4 minutes total (8 sets).

  • 20 seconds Plank

  • 10 seconds Rest

  • 20 seconds Cross-Over Mountain Climbers

  • 10 seconds Rest

  • Repeat for 4 total rounds

Cool Down & Stretch: 5 - 10 minutes


Workout by: Dr. Saara Haapanen

Photo Credit: Canva by BartekSzewczyk from Getty Images

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