45 Minute Killer Compound Strength Workout | SPARK - Day 1 for Women over 40

This is one of my FAVORITE INTENSE STRENGTH workouts! We will ISOLATE important muscles from the start, and IGNITE the core and nervous system with balance training. This pre-workout combo will raise the bar on the other weighted exercises to follow. I realize that by some of us have tried the Deck of Cards workout one time or another. But have you used it as a finisher at the end of an intense strength training session? Join me here and give it try. Let me know what you think! ▫️KILLER COMPOUND WORKOUT ▫️ ____ ▶EQUIPMENT: Dumbbells I used 8, 20, and 25 lbs for reference. ____ ▶ MODIFICATIONS If you tire and form goes before the finisher then complete the Deck of Cards later in the day or add it to the beginning or end of your cardio the following day. Complete 2-3 rounds of Circuit B rather than the 4 if you are just getting started. ____ ▶LAYOUT & EXERCISES: Warm-up 3 minutes Cooldown: 4:25 minutes ▫️Opener | 1 Round ▪️Work intervals - 20 SEC ▪️Rest between intervals - 10 SEC 1. Side lying hollow hold 2. Side plank with abduction hold 3. Side plank - repeat 1-3 on left side 4. Standing leg raise, middle 5. Standing leg raise, in front 6. Standing leg raise, back - repeat 4-6 on left side 7. Standing “I” Raise 8. Standing “T” Raise 9. Standing cobra raise 💦 WATER BREAK - 1 minute ▫️Balance | 2 Rounds ▪️Work intervals - 1 minute ▪️Rest between intervals - 15 SEC ▪️Rest between sets - 15 SEC 1. Split squat with single arm “V” Raise 2. Single leg RDL swing, weight 3. Dynamic Plank up 💦 WATER BREAK - 1 minute ▫️Compound Strength | 4 Rounds ▪️Work intervals - 30 SEC ▪️Rest between intervals - Round 1, 15 SEC // Round 2, 10 SEC ▪️Rest between sets - Round 1, 15 SEC // Round 2, 10 SEC 1. Dumbbell squat 2. Chest press 3. Reverse lunge, alternating 4. Underhand row 5. Push press 💦 WATER BREAK - 1 minute ▫️Deck of Cards | Keep moving for 10 minutes Deck of Cards Hearts = Squat Jumps Diamonds = Sit-ups Clubs = C2G push-ups Spades = burpees Face cards = 12 reps Ace = 15 reps ____ TIMESTAMPS⏱ 00:00 Intro 00:50 Warm-up 03:18 Opener 08:50 Balance 16:30 Weighted Strength 30:38 Bodyweight Strength 41:38 Cooldown LINKS Instagram:   / trainingxtatum   Facebook:   / txtonlinefitness   Website: https://www.trainingxtatum.com Please remember to like, subscribe, comment & ring that 🔔! Whew! Your subscription will help us to continue to build our community & share even more workouts with you! TXT Online Fitness is here to help you lose weight, get stronger, move easier, feel better, and live happier.🧡 Show your SUPPORT ☑️ Share this video with your friends 💲Donations accepted to help improve the channel Venmo: TrainingXTatum PayPal: [email protected] Join Team TXT on Facebook NOW for group discussions, recipes, nutritional tips, community support, and help with modifications to the workouts for all levels Let’s do this! 😅💪 Remember: 👉You do you 👉Make time for yourself 👉Maintain form first, then add weights 👉Don’t work through pain 👉You CAN modify 👉Love yourself❣️