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Burn with Kearns: Secret weapon #1 for staying functionally fit – Kevin Kearns
by Kevin Kearns, contributing writer, fitness and exercise
Dumbbells: A Secret Weapon for Staying Strong and Fit After 40 – when used correctly
In this series I’m going to list some of my key “secret weapons” for functional strength training that I have used for myself and my clients as we have aged together. As we age, staying fit can feel like more of a challenge, but the good news is you don’t need fancy equipment to keep your body strong and healthy. A simple set of dumbbells can be your best friend when it comes to staying lean, toned, and confident. Whether you’re looking to get back in shape after a break or just want a quick workout you can do at home, dumbbells offer versatility, efficiency, and great results.
Why Dumbbells Work for You
For those over 40, strength training becomes even more important to maintain muscle mass, improve balance, and support joint health. Dumbbells are perfect for this because they allow you to target multiple muscle groups with functional movements that mimic everyday activities. Plus, they can be adjusted to your fitness level, whether you’re a beginner or seasoned athlete.
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Quick Full-Body Routine (20 Minutes)
Here’s a sample workout you can do in under 20 minutes using just a pair of dumbbells. These exercises combine strength, balance, and core activation to give you a complete workout in a short amount of time.
- Standing One-Legged Dumbbell RowsWorks the upper back, legs, and balance.
- Lunges to Lateral Shoulder RaisesTargets the legs and shoulders, enhancing functional strength.
- Renegade Dumbbell RowsA core and upper body powerhouse. Keep your hips steady while you push one dumbbell down and pull the other up.
- Alligator WalksThis tough move challenges your entire body. In a prone position, walk forward on your hands while holding the dumbbells.
- One-Arm Dumbbell Squat to PressWorks the entire body with a focus on rotation.
- Dumbbell UppercutsStrengthens the arms and core simultaneously.
- Dumbbell Diagonal Wood ChopsEngages the core, triceps, and back.
- Squat Curl and PressCombines a functional movement with bicep curls for a full-body challenge.
You can do this workout for reps and sets (15-20 reps for 3 sets) or use interval training with 30-40 seconds of work and minimal rest for 1-5 rounds. here’s your workout:
Start Where You Are, Build From There
The most important thing is to begin where you are. Whether you’re just getting back into exercise or you’ve been training for years, these exercises can be adapted to fit your current level of fitness. The key to long-term health and vitality after 40 is consistency. Remember, it’s not about perfection; it’s about progress!
Make Time for Fitness, Not Excuses
If you think you don’t have the space or time for a workout, think again. A set of dumbbells can fit into any home, and 20 minutes is all you need to get your body moving, burn calories, and build muscle.
Stay Active, Stay Strong
Your fitness routine doesn’t have to be complicated. By adding a few dumbbell exercises to your week, you’ll be well on your way to maintaining your strength, balance, and overall health as you age.
Make time not excuses and just train.
Coach Kevin Kearns
Read ALL articles by Kevin Kearns – here: BURN WITH KEARNS
Both of Coach Kearns’ books may be purchased on www.Amazon.com. For more information about Coach Kevin Kearns, including scheduling speaking engagements and classes (both online and in person), please contact him at 508-404-8503 or [email protected].Author of “There’s Light In The Tunnel” How to Survive and Thrive with Depression – “Always Picked Last“ A guide to navigating bullies on Amazon and Audible youtube.com/user/burnwithkearns https://www.linkedin.com/mwlite/in/burnwithkearns
Coach Kevin Kearns has been coaching in the world of fitness, nutrition, and tactical self defense for over 3 decades. As the former conditioning coach to 15 UFC Pro Fighters, and ranked in the Top 5 in the UFC , he is no stranger to the the importance of proper nutrition and proper mindset programming. He has long advocated to all his clients – athletes or the general population – about the importance of programming mind, body and spirit. Coach Kevin Kearns BS FMS CPT – Former conditioning coach to 15 UFC Pros Ranked in Top 5 by the UFC Personal Fitness Coach, Author, Columnist, Motivational Speaker, Corporate Wellness Consultant, Youth Wellness Program Provider, Certification Specialist, Personal Self Defense, and Law Enforcement Defensive Tactics Specialist.
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