Every month, Caroline Idiens—known by the name of her wildly successful fitness platform, Caroline’s Circuits—coaches around 6,500 women in midlife to get fitter and stronger than ever. Her method is simple: at-home circuits, like the 15-minute full-body session below.
The short, effective workout features the “seven essential exercises for women aged 40 [and over],” Idiens says. “These exercises have made a significant difference to me in my own fitness and strength—I see them all as key components to daily functional movement. They can all be adapted for every level, with bodyweight to start and then adding weights as you progress.”
Here’s how to do it—plus what makes each exercise so beneficial.
Try This 15-Minute Full-Body Workout From Caroline’s Circuits
Instructions: Do 10-12 reps of each exercise, resting for 20 seconds between each move. Repeat the whole circuit for three rounds.
1. Squat
How to:
-
Stand with feet shoulder-width apart, holding a dumbbell in each hand at your shoulders.
-
Push hips back and bend knees to lower into a squat, lowering until thighs are at least parallel with the floor or as far as you can.
-
Press through heels and push back to stand. That’s 1 rep.
What they’re good for: “Leg strength, mobility, balance, quads, core and glute strength,” says Idiens.
2. Romanian Deadlift
How to:
-
Stand with feet hip-width apart and hold a pair of dumbbells in front of your thighs.
-
Keeping a micro bend in your knees and core engaged, hinge at the hips to lower the weights down the front of your legs. Squeeze your shoulder blades together to keep your back flat, and engage your core throughout.
-
Lower only as far as you can without letting your spine round, keeping the weights close to your shins.
-
Pause at the bottom, then squeeze your glutes and drive through the heels to return to standing. That’s 1 rep.
What they’re good for: “Hip mobility, functional strength, hamstring, core and back strength,” says Idiens.
3. Bent-Over Row
How to:
-
Stand with feet slightly wider than hip-width apart, knees slightly bent, with a dumbbell in each hand.
-
Hinge hips forward. Try to make your torso just slightly above parallel with the floor. Squeeze glutes and core to hold this position, and keep your neck neutral.
-
Drive your elbows back by squeezing your shoulder blades to bring the dumbbells up to your hips. Pause, and lower back to the start. That’s 1 rep.
What they’re good for: They strengthen postural muscles as well as upper and middle back and biceps strength, says Idiens.
4. Alternating Reverse Lunge
How to:
-
Stand holding dumbbells at your shoulders. Step left foot back and slightly out—think about keeping feet on railroad tracks, not a balance beam.
-
Drop the left knee until it comes down to about 90 degrees, just barely touching the floor.
-
Press through the right heel to return to standing, keeping head and chest up the whole time.Repeat on the opposite side. That’s 1 rep.
What they’re good for: They improve balance and coordination, hip and core stability, quad, hamstring, and glute strength, says Idiens.
5. Modified Push-Up
How to:
-
Get into a modified plank position, with hands under but slightly outside of your shoulders, knees resting on the floor.
-
Lower your torso until your chest nearly touches the floor.
-
As you lower yourself, tuck your elbows, pulling them close to your body so that your upper arms form a 45-degree angle when your torso is in the bottom position of the move.
-
Pause, then push back up to the starting position with power. Keep your core braced the entire time. That’s 1 rep.
What they’re good for: “Chest, shoulders, and triceps strength,” says Idiens.
6. Plank Shoulder Tap
How to:
-
Start in a high plank position with hands shoulder-width apart on the floor and core tight.
-
Keeping your hips still and square to the floor, lift your right hand and tap your left shoulder.
-
Return to start and repeat with the other arm. That’s 1 rep.
What they’re good for: “Core strength, stability,” says Idiens.
7. Squat To Press
How to:
-
Stand with feel wider than hip-width, holding a dumbbell weight in each hand in front of pelvis.
-
Lower into a squat, lowering the weights toward the floor.
-
Drive through the heels and engage glutes to return to standing, lifting the dumbbells to your shoulders.
-
Press the dumbbells overhead, keeping them in line with your ears. That’s 1 rep.
You Might Also Like