LIFT & LEARN HUB
MASTER YOUR MIDLIFE
Your definitive post-event archive for body mechanics review, product highlights, and presenter links. Review, refine, and perform.
· Exclusive Attendee Resources ·
LIFT & LEARN HUB
LIFT AND
LEARN
Your definitive post-event archive for body mechanics review, product highlights, and presenter links. Review, refine, and perform.
· Exclusive Attendee Resources ·
proper
warm-up
EXECUTION & CUES
A good warm up and gentle stretch prior to your workout can prevent injury and increase your flexibility. Usually 5 minutes is plenty of time.
Low back, hamstrings, hip flexors
Shoulders and lats
Calves, chest, rotators
superset 1 // dumbbells & a chair for balance
balance | lats
airplanes
reciprocating rows
The airplanes help with balance and fire up your core.
The reciprocating rows will build your lats. (Lats, short for latissimus dorsi, are the large, flat, "V-shaped" muscles that span the sides of your mid-to-lower back and connect to your upper arms. They are primary drivers for pulling movements, and developing them is key for building back width, improving posture, and stabilizing the spine.
You may want a chair for balance
You can use light dumbbels or milk jugs refilled with water if you are just starting to exercise
Work your way up to 3 sets of each exercise
superset 2: dumbbells & a mat or rug
arms & core
Rotating the hands during these dumbbell curls helps work both the long head and short head of the biceps muscle. Strong biceps help stabilize the shoulder joint - a joint commonly injured after middle age. For the marching hip bridge, focus on keeping the hips off the ground, and add a resistance band if you need more of a challenge.
superset 3 : dumbbells & a mat
plank | chest work
building a strong core and low back
To execute a perfect plank, position your elbows directly under your shoulders and your toes on the floor, forming a straight line from your head to your heels. Engage your core, squeeze your glutes, and hold without letting your hips sag or rise.
When performing the chest fly, bring elbows to the ground then bring weights back together over the chest.
For the chest press, bring the weights all the way to the chest before straightening the arms above the chest.
Plank series: hold each position for 30 seconds. Straight, left facing, and right facing.
Chest fly for 10-15 reps
Close grip chest press for 10-15 reps
Repeat the whole series for a total of 3 sets
set 4 // dumbbells
posterior chain
rdls with hip rotation
Romanian deadlifts (RDLs) work the posterior chain muscle group - glutes, hamstrings, and lower back with less spinal stress than barbell deadlifts. We are adding the rotation for functional benefits! Take your time with these and increase the weight when you are able.
10-15 reps on each side
3 sets total
Increase the weight with each set if you are able
final set // dumbbells
upper & lower
CONSISTENCY OVER INTENSITY
The curtsy lunge to shoulder press is a highly effective, full-body compound movement. It simultaneously builds lower-body strength (focusing on the glutes and quads) and upper-body power (targeting the shoulders, triceps, and core) while challenging your balance and coordination.
10-15 reps each side
3 sets total
Increase the weight between sets if you are able
healthy living starts in the kitchen
essential
products
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cellular intelligence
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TAKE THE NEXT STEP
stay connected
You've mastered the mechanics. Now, get personalized programming and elite guidance to shatter your limits.
visit stacey's living well collective youtube channel
Stacey offers fitness coaching and uses Arbonne products to support her programs. You can find her on social media platforms and watch more videos at her YouTube Channel.
Stacey's Arbonne ID is 21574198
go to joyce's website & online resources
Joyce has created an arsenal of resources for women in midlife. Check out the free guides, blog, podcast, and more. She also offers menopause coaching and uses Arbonne products to support her programs. Find links to her social media and YouTube at the website.
Joyces Arbonne ID is 21592957
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