As she moves into her mid-40s, Laurel’s priority is building muscle and real strength. Her approach is straightforward: no fluff, no wasted time, and no focus on getting smaller. The goal is getting stronger—period. This is intentional strength training designed to feel manageable, not overwhelming, and created with busy women in mind. That means no hours spent in the gym. This week, she’s back with a full-body workout that requires only dumbbells.
Watching her video is refreshingly easy. Laurel completes the entire workout alongside you, which makes it feel less like following instructions and more like training with a friend. She clearly demonstrates proper technique, including foot placement and back positioning, making it approachable for anyone who’s unsure about form. If form starts to slip, she offers modifications and built-in rest periods, helping you stay safe and confident throughout the session.
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One Workout Session, One Complete Full-Body Plan
Full-body workouts are especially effective for women over 40 because they help preserve and build muscle, support metabolism, improve posture and joint health, and deliver results without demanding excessive time. You don’t need daily workouts or long gym sessions. What matters is consistent, well-structured strength training that challenges your muscles and allows proper recovery.
Laurel recommends completing this workout two to three times per week, paired with daily movement such as walking and a focus on eating enough protein to support muscle repair and strength gains.
How the Workout Is Structured
This is a full-body strength session designed to be done with control and intention. The focus is on proper form, steady breathing, and quality movement—not rushing through repetitions.
- 5 compound exercises
- 10 reps per exercise
- 3 total rounds
- 1-minute rest between rounds
- Dumbbells only
Exercises Included in the Workout
- Sumo Squat with Front Raise to Reverse Fly: Targets the glutes, inner thighs, shoulders, and upper back while supporting better posture.
- Chest Press Crunch: Strengthens the chest and core together, helping the body learn to stabilize under load.
- RDL to Reverse Lunge with Alternating Curl: Builds the posterior chain—glutes and hamstrings—while challenging balance and arm strength.
- Plank Row Rotate Press: A full-body stability movement that works the core, back, shoulders, and arms.
- Hollow Body Hold with Tricep Extensions: Engages the deep core while strengthening the arms.
As Laurel emphasizes, this routine isn’t about chasing a smaller body. It’s about creating a stronger one. The answer isn’t more cardio or eating less—it’s purposeful strength training done consistently.
