Over 35 Female Strength & Mobility program

Schedule

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Workout A Workout B Workout A

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Workout B Workout A Workout B

Goals: Improve upper body health/strength. Lose weight.

Workout A: Mobility, lower body/lower back and core.

Workout B: Mobility, upper body and core.

Note:
-The full mobility and knee health routine at the start of workouts are the same
every session.

-The stretching routine at the end of sessions is the same every training session
and is to be performed with a partner.

Week 1 (introduction)
Workout A

A. Full Mobility Routine

1. Foam Roll IT Band: 10-15 passes

2. Foam Roll Adductors: 10-15 passes

3. SMR Glutes (lax ball): 30sec. 2min.

4. Bent-knee Iron Cross x 5-10 each side

5. Roll-overs into V-sits x 10

6. Rocking Frog Stretch x 10

7. Fire Hydrant Circles x 10 fwd/10 bwd

8. Mountain Climbers x 10 each leg

9. Cossack Squats x 5-10 each side

10. Seated Piriformis Stretch x 20-30sec. each side

11. Rear-foot-elevated Hip Flexor Stretch x 5-10 reps (3sec. hold) each side

B. Knee Health routine

 1. One leg bent knee hold 20 seconds

2. Calf raises then heel walks 10 reps 20 meters

3. Banded TKEs 12 reps each leg

4. One leg squat on bench 10 reps each leg

C. Goblet squat (with Dumbbell) 2 sets of 10 reps

D. Glute Bridge 2 sets of 10 reps

E. Plank 2 sets of 10 seconds

F. Stretching routine 30 seconds each

1. Frog Stretch

2. Lying one leg Hamstring stretch

3. Hip flexor stretch against wall

4. Glute stretch

5. Split leg hamstring stretch

Workout B

A. Full Mobility Routine

1. Foam Roll IT Band: 10-15 passes

2. Foam Roll Adductors: 10-15 passes

3. SMR Glutes (lax ball): 30sec. 2min.

4. Bent-knee Iron Cross x 5-10 each side

5. Roll-overs into V-sits x 10

6. Rocking Frog Stretch x 10

7. Fire Hydrant Circles x 10 fwd/10 bwd

8. Mountain Climbers x 10 each leg

9. Cossack Squats x 5-10 each side

10. Seated Piriformis Stretch x 20-30sec. each side

11. Rear-foot-elevated Hip Flexor Stretch x 5-10 reps (3sec. hold) each side

B. Knee Health routine

1. One leg bent knee hold 20 seconds

2. Calf raises then heel walks 10 reps 20 meters

3. Banded TKEs 12 reps each leg

4. One leg squat on bench 10 reps each leg

C1. Band Face pulls 2 sets of 15

C2. Band pull a parts 2 sets of 15

D. Eccentric push-ups 2 sets of 3-5 reps

E. Straight Arm band holds 2 sets of 10 seconds

F. Stretching routine

Week 2
Workout A

A. Full Mobility Routine

B. Knee Health Routine

B. Goblet squat (with Dumbbell) 3 sets of 10 reps

Super set with:

C. Glute Bridge 3 sets of 10 reps

D. Plank 3 sets of 10 seconds

E. Stretching routine

Workout B

A. Full Mobility Routine

B. Band Face pulls 3 sets of 15

C. Band pull a parts 3 sets of 15

D. Eccentric push-ups 3 sets of 3-5 reps

E. Straight arm band holds 4 sets of 10 seconds

F. Stretching routine

Week 3
Workout A

A. Full Mobility Routine

B. Knee Health Routine

C1. Goblet squat (with Dumbbell) 3 sets of 10 reps

Superset with:

C2. Glute Bridge 3 sets of 10 reps

D1. Straight-arm band holds 4 sets of 10 seconds

Superset with:

D1. Plank 4 sets of 10 seconds

E. Stretching routine

Workout B

A. Full Mobility Routine

B1. Band Face pulls 3 sets of 15

Super set with:

B2. Band-pull a parts 3 sets of 15

C1. Eccentric push-ups 3 sets of 5-8 reps

C2. Band Rows 3 sets of 10 seconds

E. Stretching routine

Week 4
Workout A

A. Full Mobility Routine

B. Knee Health Routine

C1. Step ups (with dumbbells) 3 sets of 10 reps each leg

Superset with:

C2. One Leg Glute Bridge 3 sets of 10 reps

D. Core Circuit 3 circuits 1-minute rest between sets

1. V ups 10 reps

2. Sprinters 10 reps

3. Leg raises 10 reps

4. Planks 20 seconds

E. Stretching Routine

Workout B

A. Full Mobility Routine

B1. Band Face pulls 4 sets of 15

Super set with:

B2. Band pull a parts 4 sets of 15

C1. Eccentric push-ups 4 sets of 5-8 reps

C2. Band pushdowns 4 sets of 10-20 reps s

E. Stretching routine

Week 5
Workout A

A. Full Mobility Routine

B. Knee Health Routine

C1. Step ups (with dumbbells) 4 sets of 10 reps each leg

Superset with:

C2. One Leg Glute Bridge 4 sets of 10 reps

D. Core Circuit 3 circuits 2-minute rest between circuits

1. V ups 12 reps
 2. Sprinters 12 reps

3. Leg raises 12 reps

4. Planks 25 seconds

E. Stretching Routine
Workout B

A. Full Mobility Routine

B. Upper Body circuit 3 circuits 2-minute rest between circuits

1. Push ups (on bench) 3 sets of max reps

2. Band rows 3 sets of 10-15
3. Band push downs 3 sets of 15
4. Band curls 3 sets of 15

C. Core circuit - 3 circuits 2 minutes rest between circuits

1. Medicine ball twists 4 sets of 10 reps

2. Straight arm band twists 4 sets of 10 reps
3. Leg raises 4 sets of 10 reps

D. Stretching Routine

Week 6
Workout A

A. Full Mobility Routine

B. Knee Health Routine

C. Leg circuit 1 Perform 3 times 45 seconds rest between exercises.

1. Goblet squat (with dumbbell) 10 reps

2. Step ups 8 reps each leg

3. Calf raises (on floor or on bench) 15 reps

D. Leg/lower back circuit - Perform 3 times 45 seconds rest between

exercises

1. One leg Glute bridge 8 reps each leg

2. Glute Bridge (both legs) 10 reps

3. Glute Bridge (back against bench) 10 reps

E. Core Circuit 3 circuits 2-minute rest between circuits

1. V ups 12 reps

2. Sprinters 12 reps

3. Leg raises 12 reps

4. Planks 25 seconds

F. Stretching Routine

Workout B

A. Full Mobility Routine

B. Upper Body circuit 3 circuits 2-minute rest between circuits

5. Push ups (on bench) 3 sets of max reps

6. Band rows 3 sets of 10-15
7. Band push downs 3 sets of 15
8. Band curls 3 sets of 15

C. Core circuit - 3 circuits 2 minutes rest between circuits

4. Medicine ball twists 4 sets of 10 reps

5. Straight arm band twists 4 sets of 10 reps
6. Leg raises 4 sets of 10 reps

D. Stretching Routine

Week 7
Workout A

A. Full Mobility Routine

B. Knee Health Routine

C. Leg circuit 1 Perform 3 times 30 seconds rest between exercises.

1. Goblet squat (with dumbbell) 10 reps

2. Step ups 8 reps each leg

3. Calf raises (on floor or on bench) 15 reps

D. Leg/lower back circuit - Perform 3 times 30 second rest between

exercises
 1. One leg Glute bridge 8 reps each leg

2. Glute Bridge (both legs) 10 reps

3. Glute Bridge (back against bench) 10 reps

E. Core Circuit 3 circuits 90 seconds rest between circuits

1. Medicine ball twists 12 reps

2. V ups 12 reps

3. Leg raises 12 reps

4. Planks 30 seconds

F. Stretching Routine

Workout B

A. Full Mobility Routine

B. Upper Body circuit 3 circuits 2-minute rest between circuits

1. Push ups (on bench) 3 sets of max reps

2. Band pull a parts 3 sets of 10-15
3. Band push downs 3 sets of 15
4. Band Face pulls 3 sets of 15

C. Core circuit - 3 circuits 90 seconds between circuits

1. Medicine ball twists 4 sets of 10 reps

2. Straight arm band twists 4 sets of 10 reps
3. Leg raises 4 sets of 10 reps

D. Stretching Routine

Week 8
Workout A

A. Full Mobility Routine

B. Knee Health Routine

C. Leg circuit 1 Perform 3 times 15-second rest between exercises.

1. Goblet squat (with dumbbell) 10 reps

2. Step ups 8 reps each leg

 3. Calf raises (on floor or on bench) 15 reps

D. Leg/lower back circuit - Perform 3 times 15-second rest between

exercises

1. One leg Glute bridge 8 reps each leg

2. Glute Bridge (both legs) 10 reps

3. Glute Bridge (back against bench) 10 reps

E. Core Circuit 3 circuits 60 seconds rest between circuits

1. Medicine ball twists 12 reps

2. V ups 12 reps

3. Leg raises 12 reps

4. Planks 30 seconds

F. Stretching Routine

Workout B

A. Full Mobility Routine

B. Upper Body circuit 3 circuits 90 seconds rest between circuits

1. Push ups (on bench) 3 sets of max reps

2. Band pull a parts 3 sets of 10-15
3. Band push downs 3 sets of 15
4. Band Face pulls 3 sets of 15

C. Core circuit - 3 circuits 60 seconds between circuits

1. Medicine ball twists 4 sets of 10 reps

2. Straight arm band twists 4 sets of 10 reps
3. Leg raises 4 sets of 10 reps

D. Stretching Routine

Week 9
Workout A

A. Full Mobility Routine

B. Knee Health Routine

C. Dumbbell stiff leg dead lift 2 easy warm up sets of 10 reps. 3 hard sets
of 10-15 reps

D1. Banded crab walks 3 sets of 30 meters

Super set with

D2. Goblet squats 3 sets of 12-15

E. Core Circuit 3 circuits 60 seconds rest between circuits

1. Medicine ball twists 12 reps

2. V ups 12 reps

3. Leg raises 12 reps

4. Planks 30 seconds

F. Stretching Routine

Workout B

A. Full Mobility Routine

B. Upper Body circuit 3 circuits 60 seconds rest between circuits

1. Push ups (on bench) 3 sets of max reps

2. Band pull a parts 3 sets of 10-15
3. Band push downs 3 sets of 15
4. Band Face pulls 3 sets of 15

C. Core circuit - 3 circuits 30 seconds between circuits

1. Medicine ball twists 4 sets of 10 reps

2. Straight arm band twists 4 sets of 10 reps
3. Leg raises 4 sets of 10 reps

D. Stretching Routine

Week 10
Workout A

A. Full Mobility Routine

B. Knee Health Routine

C. Dumbbell stiff leg dead lift 2 easy warm up sets of 10 reps. 3 hard sets
of 10-12 reps (go up in weight)
D1. Banded crab walks 3 sets of 30 meters

Super set with

D2. Goblet squats 3 sets of 10-12 (go up in weight)

E. Core Circuit 3 circuits 60 seconds rest between circuits

1. Medicine ball twists 12 reps

2. V ups 12 reps

3. Leg raises 12 reps

4. Planks 30 seconds

F. Stretching Routine

Workout B

A. Full Mobility Routine

B. Upper Body circuit 3 circuits 45 seconds rest between exercises

1. Push ups (on bench) 3 sets of max reps

2. V ups 10 reps
3. Band pull a parts 3 sets of 10-15
4. Leg raises 10 reps
5. Band push downs 3 sets of 15
6. Planks 30 seconds
7. Band Face pulls 3 sets of 15

C. Stretching Routine

Week 11
Workout A

A. Full Mobility Routine

B. Knee Health Routine

C. Dumbbell stiff leg dead lift 2 easy warm up sets of 10 reps. 3 hard sets
of 8-10 reps (go up in weight again)

D1. Banded crab walks 3 sets of 30 meters

Super set with

D2. Goblet squats 3 sets of 8-10 (go up in weight again)

E. Core Circuit 3 circuits 60 seconds rest between circuits

1. Medicine ball twists 12 reps

2. V ups 12 reps

3. Leg raises 12 reps

4. Planks 30 seconds

F. Stretching Routine

Workout B

A. Full Mobility Routine

B. Upper Body circuit 3 circuits 30 seconds rest between exercises

1. Push ups (on bench) 3 sets of max reps

2. V ups 10 reps
3. Band pull a parts 3 sets of 10-15
4. Leg raises 10 reps
5. Band push downs 3 sets of 15
6. Planks 30 seconds
7. Band Face pulls 3 sets of 15

C. Stretching Routine

Week 12
Workout A

A. Full Mobility Routine

B. Knee Health Routine

C. Dumbbell stiff leg dead lift 2 easy warm up sets of 10 reps. 4 hard sets
of 12-15 reps

D1. Banded crab walks 3 sets of 30 meters

Super set with

D2. Goblet squats 3 sets of 8-10 (go up in weight again)

E. Core Circuit 3 circuits 60 seconds rest between circuits

 1. Medicine ball twists 12 reps

2. V ups 12 reps

3. Leg raises 12 reps

4. Planks 30 seconds

F. Stretching Routine

Workout B

A. Full Mobility Routine

B. Upper Body circuit 3 circuits 15 seconds rest between exercises

1. Push ups (on bench) 3 sets of max reps

2. V ups 10 reps
3. Band pull a parts 3 sets of 10-15
4. Leg raises 10 reps
5. Band push downs 3 sets of 15
6. Planks 30 seconds
7. Band Face pulls 3 sets of 15

C. Stretching Routine