6
Weeks Duration
3x
Weekly Sessions
35-50
Minutes/Session
Low Impact
Joint Friendly
Program Overview
Joint-friendly glute and leg training designed specifically for active women over 40. Build strength, improve mobility, and feel your best with exercises that respect your body. Low-impact movements that protect your joints while building bone density and improving balance.
What Makes This Different
- Low-impact exercises that protect joints
- Emphasis on bone health and density
- Balance and stability focus for fall prevention
- Sustainable intensity for long-term health
Perfect For You If
- You're an active woman over 40
- You want to protect your joints while building strength
- You're focused on long-term health and mobility
- You prefer moderate, sustainable exercise
Weekly Schedule
DAY 1
Workout A
Glute & Leg Activation
DAY 2
Workout B
Strength & Balance
DAY 3
Workout A/B
Alternating
Workout Days
Workout A - Glute & Leg Activation
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Chair Squats | 3 | 12 | 60s |
| Glute Bridges | 3 | 15 | 60s |
| Step-Ups (low step) | 3 | 10 each | 60s |
| Side Leg Lifts | 3 | 12 each | 45s |
| Seated Band Abductions | 3 | 15 | 45s |
| Standing Calf Raises | 3 | 15 | 45s |
Workout B - Strength & Balance
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Wall Sit | 3 | 30 sec | 60s |
| Light Romanian Deadlifts | 3 | 12 | 60s |
| Reverse Lunges | 3 | 10 each | 60s |
| Bird Dog | 3 | 10 each | 45s |
| Standing Hip Abductions | 3 | 12 each | 45s |
| Single-Leg Balance Hold | 3 | 30 sec each | 30s |
What You'll Achieve
Joint-Friendly
Low-impact exercises that build strength without stress on knees and hips.
Bone Health
Weight-bearing exercises to support bone density and prevent osteoporosis.
Balance & Stability
Focus on exercises that improve balance and reduce fall risk.
Sustainable
Moderate intensity that you can maintain for life, not just weeks.
Strong at Every Age
Age is just a number. Build the strength and confidence you deserve.