Hi, I'm Dave Sinclair, and congratulations on purchasing sexy and fit after 40.
Back in the early 1500s, Ponce de Leon went in search of the Fountain of Youth, if Ponce
only knew the real truth.
If you really wanted to find the Fountain of Youth, it'd have been better off picking
up a couple of rocks and doing some resistance training.
The fact is, as we get older, our body fat increases and our muscle decreases, unless
we work out.
You see, the good news is, if we take the proper course of action, not only can we delay
this process, but we can actually continue to improve our physiques with age.
Now, as an over 40 woman, you face many unique challenges in regards to fitness.
In some cases, you've already seen your body undergo changes due to childbirth.
Also, as an over 40 woman, chances are you are loaded with responsibilities.
You're a wife, you're a mother, you're a professional.
Your time is at a premium, making it very difficult to begin and maintain the proper
fitness program.
But what we've done with the sexy and fit after 40 workout is we've designed something
that targets your entire body through a combination of aerobic activity and resistance training.
And those two factors together will give us maximum fat burning and body sculpting benefits.
Now, the sexy and fit after 40 workout is fun, it's quick, it's challenging, and most
of all, it's all about results.
So let's go ahead and get started.
And joining me today are three ladies who are the epitome of sexy and fit after 40.
We have Lori, also Barbara, and Colleen.
So let's go ahead and get started, and we get started with a proper warm up and a proper
stretching routine.
Again, we're doing the resistance training and the aerobic activity, but it's important
to properly stretch out before we do either of those activities.
So first things first, ladies, we are going to go ahead and we are going to roll our neck
out, roll it to your left shoulder, and around, nice and easy, gradually getting that neck
loosened up.
And go ahead and reverse it now, other direction.
Okay, let's move on to the shoulders now, we're going to do a cross body shoulder stretch.
We're going to take our right arm and simply pull it across our body.
Keep your torso facing straight forward.
What we're doing here is stretching out the shoulder muscle, and also you'll feel this
stretching out your pectoral muscle, your chest, and really we'll feel this stretch
throughout other parts of our upper body as well.
It's a great overall upper body stretch.
Excellent, same thing now, going to switch arms, left arm goes across the body.
We always want to make sure we do our flexibility work, always, extremely, extremely important.
Flexibility in and of itself is a form of fitness and also a form of strength.
Okay, let's roll the shoulders out now, we're going to start with our right, followed by
our left, right, left, right, and left.
Very good, now we're going to stretch out the triceps, what we want to do here is take
our right hand and put it down in the middle of our back.
You know when you have an itchy back and you can never quite get at that spot where you
have an itch, that's what we're trying to get here.
See how far down you can get that hand pulled.
Want to hold all these stretches for at least a good ten count.
Okay, same thing with the left arm now.
Now if you don't feel like you're too, too flexible right now, the thing to remember
is to just go ahead and stay consistent with your flexibility program and the flexibility
will happen over time.
You will loosen up, outstanding.
Let's go ahead now and roll out our hips, what we're going to do is just simply, much
like our neck roll, we're just going to go ahead and roll at the waist, getting our trunk
nice and loosened up.
Any movement we can do to increase the flexibility in that lower back area is key.
We definitely want to make sure that's a section of our body that's nice and limber.
Okay, now feet together, bend over, touch your toes if you can.
We want to keep our legs nice and straight here, so if you can only get down to here,
that's okay.
If you can touch your toes, that's fantastic.
If you can touch the floor, that's better still.
Ladies keep that stretch going and I want to demonstrate something that people do a
lot of times when they stretch out and it's very, very incorrect and we don't want to
do this.
Here's what's not to do.
Don't do this bouncing motion.
Sometimes we see people doing this bouncing motion.
When you do that, your muscle contracts as a defense mechanism to help protect itself.
We don't want to do that.
We don't want the muscle contracting.
We want it to elongate, so we want to go down and hold.
All right, ladies, go ahead and have a seat and we're going to basically do that same
movement down on the floor and again, keep this part of your body flat on the floor.
Keep your legs flat.
If you can only stretch to here, that's okay.
As I said, just work on that flexibility, stay consistent and you will eventually limber
up.
You want to increase our range of motion in our muscles, our tendons, our ligaments because
that will allow us to contract additional muscle fiber which means we can train more
efficiently.
It makes us stronger and quicker and allows us to further develop our muscles.
Okay, now we're going to continue stretching out the lower back.
Take your right leg, put it over your left.
Take this right hand, put it behind you and twist.
This is an outstanding lower back stretch and particularly as we get older, that lower
back is an area that tends to give us a little bit of problem, so we want to keep that nice
and limber.
Same thing, other side, left leg is over and we want to twist.
Okay nice job.
Everybody up to your feet now.
We are sufficiently warmed up and stretched out.
Now let's get into the sexy and fit after 40 workout and we start off with our aerobic
activity.
Okay now the aerobics begin, let's go ahead and start off right, left, right, left, right,
left, right, left, right, left, right, left, right, left, right, left.
Now what we're going to do here is gradually bring our heart rate up.
We're not going to go great guns right off the bat.
We'll start off slow, we'll get a little more quick, get that heart rate up.
First movement we're going to do is just a basic heel touch.
We're going to touch the heel out in front of us, 5, 4, 3, 2, 1 and touch and touch and
touch and touch and right and left and right and left.
Again we're starting off kind of slow here and gradually build up.
Burn some fat, burn some calories, work our heart.
Aerobic activity is extremely important for us because it helps us get that sexy and fit
after 40 body but it's also very necessary for our health.
Back to the march, 5, 4, 3, 2, 1 and march it out.
Very good.
This time we're going to do a side touch.
Bring that foot out, touch it to the side in 5, in 4, in 3, in 2, in 1 and touch and
touch and touch and touch and right, left, right, left, right, left.
Remember we do resistance training, that's great.
We do the aerobic activity, that's great.
If we do both of them together, well then that's fantastic.
Then we're really sculpting the body when we combine those two elements.
Back to the march, 5, 4, 3, 2, 1 and march it out again.
Okay ladies, going to up the ante here, up the heart rate.
I also love this movement because in addition to getting our heart rate higher, it works
out the abdominals too.
We like that.
High knees, 5, 4, 3, 2, 1 and knee and knee and knee and knee and right and left and right
and left and right and left.
Very nice, keep it going, right, left, right, left.
Back to the march, 5, 4, 3, 2, 1 and march it out again.
Very nice.
So here's my question, who likes apples?
Who likes oranges?
Bananas, coconuts, whatever you're into, pick the fruit of your choice, okay?
The right arm goes up, the right leg goes out.
In 5, in 4, in 3, in 2, in 1 and right and left and right and left.
Right left, right left, right left.
Looking good ladies, very nice.
Right left, right left, right left, right left.
Now we're going to switch off to both arms and here we go, 5, 4, 3, 2, 1 and both arms.
Left and right and left and right.
Outstanding.
Getting that heart rate up, also toning up those shoulders a little bit, basically getting
your whole entire body into this movement.
Back to the march, 5, 4, 3, 2, 1 and march it out again.
Right on, very, very good work ladies.
Let's go back through now and do that entire cycle again.
High knees, reach with one arm, reach with both arms.
Here we go, 5, 4, 3, 2, 1 and knee and knee, right and left and right and left.
Keep that going.
Good work ladies.
Back to the march in 5, 4, 3, 2, 1 and march it out again.
Alright, we're reaching for the trees again in 5, in 4, in 3, in 2, in 1 and right and
left, right, left, right, left, right, left.
Let's keep this going for a while.
This is a great movement.
It's really going to get our heart rate up.
With this aerobic activity we'll burn the fat, burn the calories, then we'll reshape
our body through resistance training and we're really talking.
Now we've got that sexy and fit after 40 body.
We got to work for it a little bit.
As we said, this workout is all about results but the results aren't for free.
Got to pay a little bit of a price for it.
Get ready to switch both arms in 5, in 4, in 3, in 2, in 1 and both and both, both,
both, both, both.
Outstanding work ladies.
Again, keep this movement going.
This is a great overall body aerobic move that we're doing here.
Back to the march.
Here we go, 5, 4, 3, 2, 1 and march it out again.
Looking good ladies.
How do you feel?
Feel a little calories getting burned there, right?
Okay we're going to throw some punches now, crosses to be more specific so the punch comes
across our body.
Start off with the right and here we go, 5, 4, 3, 2, 1 and right and left and right and
left and right and left, right, left, right, left, right, left.
Nice work ladies.
Our next movement, we're going to just get a little bit of a bounce, all right, a little
bit of bouncing across now, in 5, in 4, in 3, in 2, in 1 and bounce, a little bounce
come up to the balls of your feet.
That's another way to get that heart rate up and keep it up for a while.
Feel it?
Yeah, feel that fat coming off a little bit.
Back to the regular punches now, 5, 4, 3, 2, 1 and left and right and left and right
and left and right and left and right.
Okay, let's go ahead and throw some elbows now.
Here it comes, 5, 4, 3, 2, 1 and elbow, elbow, elbow, elbow, left and right and left and
right, left, right, left, right, left, right, left, right.
This is great too because we're getting the waistline worked here a little bit too.
Lower back, anytime we can work on that midsection area, that's a big plus.
Left, right, left, right.
Everybody feeling a little bit warm, a little hot, how about a little swimming, we'll try
to cool off here, 5, 4, 3, 2, 1 and swim, swim, swim, swim, left and right and left
and right and elbows up right, left, right, left, right, left, right.
What's wrong with this picture?
There's no water.
Here we go, we're going back to the march now, 5, 4, 3, 2, 1 and march it out.
Alright very nice, now we're going to cool down here a little bit but that heart rate
is up so what we'll do is we'll go ahead and get into our resistance training and hopefully
keep our heart rate up for a bit longer and of course the resistance training will reshape
our body too.
Now we're going to go ahead and get into the resistance training aspect of the sexy and
fit after 40 workout.
Now the aerobic activity we just did is very necessary for our heart and to help us burn
fat and calories but the resistance training is what it really takes to reshape our body.
So with that in mind let's go ahead and first target the larger muscle groups and coincidentally
enough this first muscle group is one that's probably the biggest priority for most women
particularly women over 40 and that is the hips, the buns and the thighs.
Now the first thing we're going to do is squats, a lot of different ways to do squats.
The way we're going to do them here today is we're going to really target the glutes,
your rear end and of course also the thighs and the hamstrings.
We want a nice wide stance, our feet are apart and we want our toes pointing out.
When we go down we're going to go down until our thighs are parallel with the floor and
when we return we're going to concentrate on really squeezing right here.
We're really going to squeeze our glutes together, try to get 15 repetitions of these.
Ready ladies?
Here we go with the squat.
Down one, down two, down three and four, there's five and six, seven, eight and nine and ten.
Six at the top, eleven, twelve and thirteen, fourteen and fifteen.
You should really feel that targeting your backside.
Now let's keep on concentrating on that area, everybody down in your exercise mats and what
we're going to do is rest on our knees and our elbows.
This exercise is called a donkey kick and much like the name we're just going to kick
our leg back like a donkey would, we're going to try to take that foot and raise it as high
as we possibly can, hold it for a split second and return.
We'll do the right leg first and try to get 15 repetitions on this.
If you can, here we go.
Up one and down, up two and down, up three and down, up four and down, up five and down,
up six and down, up seven and down, up eight and down, up nine and down, up ten and down,
up eleven and down, up twelve and down, up thirteen and down, up fourteen and up fifteen.
Nice work ladies, that's a tough exercise.
You can't get all 15 repetitions when you're beginning the 16 fit after 40 workout.
Don't beat yourself up over it, that's a tough one, but that should be your goal to try to
get 15 reps on that exercise.
Left leg, here we go ladies.
Up one and down, up two and down, up three and down, up four and down, up five and down,
up six, up seven, up eight and down, up nine and down, up ten and down, up eleven and down,
up twelve and down, up thirteen and down, up fourteen and up fifteen.
Nice work ladies, again that's a tough one but try to build up to 15 repetitions and
try to improve with each and every workout.
Continuing to target that rear end area and the hips and the buttons and the thighs, this
exercise is very appropriately named the butt blaster.
What we're going to do is we're going to keep our leg locked and we're going to keep our
hips on the floor and we're going to raise our leg as high as we can.
So everything comes from that glute area, 15 repetitions follow us and you'll see how
the exercise is performed.
That leg first, up one, down, two and three and four, up five, up six, up seven, eight,
nine, ten, eleven and twelve, thirteen, fourteen and fifteen.
Does everybody feel that in your hamstrings and your rear end?
Absolutely, yeah.
The 16 fit after 40 workout gets results, it works, no mistake about it.
Okay, left leg, here we go ladies, one and down, up two and down, up three, up four,
up five and six and seven, good work, eight, nine, ten and eleven, twelve, thirteen, fourteen
and fifteen, outstanding work ladies, very, very nice.
Now what we're going to do is just stand up and stretch because we want to keep stretching
in between our sets and we're going to take very little rest too, we don't want a whole
lot of rest when we're really trying to tone and target these areas.
So feet together, keep your legs straight, stretch as far as you can, if you can touch
the toes, great, if you can get the floor that's even better.
We stretch in between sets, this helps us because it really increases that range of
motion and we can work the muscles much more efficiently.
And of course the flexibility always decreases our risk of injury too.
Okay ladies, that's going to do it for the rest.
Let's go ahead and target those hips, buns and thighs.
One more set of everything that we just did, beginning with a squat, now concentrate on
really squeezing this area together when you return, okay?
Here we go ladies, down, one, two, there's three, four, five and six, here's seven and
eight, and nine, and ten, eleven, twelve, thirteen, fourteen and fifteen, I don't know
about you ladies but I feel it back here, definitely.
Yeah we're really targeting that area, we're reshaping the body through resistance training.
Buns and thighs, again, it's a donkey kick, right leg, fifteen repetitions is what we're
aiming for.
Ready ladies, up one, down, up two, and down, up three, and four, and five, here's six,
and seven, up eight, nine, ten, eleven, twelve, thirteen, fourteen and fifteen, outstanding
left leg, here we go, ready ladies, up one, and two, and three, and four, five, six, up
seven, up eight, up nine, ten, eleven, twelve, thirteen, fourteen and fifteen, excellent
job, if you feel it, that means it's working.
Again with the butt blaster, fifteen repetitions is what we're going to try to target, right
leg first, ready ladies, here we go, one and down, two, down, three, and four, here's five,
six, seven, eight, nine, and ten, eleven, good work, twelve, thirteen, fourteen, and
fifteen, good job, that's going to do it for the right leg, left leg here, finishing up
this leg workout nice and strong here, ready, one, two, three, and four, and five, and six,
seven, eight, nine, ten, eleven, twelve, there's thirteen, up fourteen, and fifteen, very nice
work ladies, very, very nice, okay, now you do that hip, bun, and thigh routine consistently,
stay consistent with it, and you are going to get your results, the sexy and fit after
forty workout is going to help you achieve your goals, but you need to stay consistent
with it, and remember, fat takes up way more space than muscle, in other words, if I have
twenty-five pounds of fat on this thigh, and twenty-five pounds of muscle on this thigh,
the muscular thigh is leaner, it's smaller, okay, it's more streamlined, it's shaped better,
and certainly it's much healthier for you, now let's go ahead and target the lower part
of the legs, too many times people neglect their calves, but our physique is essentially
a chain reaction, and we don't want any weak links in the chain, so if the calves aren't
looking so good, our thighs aren't going to look as good, so we need to target the calf
muscles, and there's a lot of different ways to do what we call a calf raise, which is
our most efficient way to certainly target the calves, now we're going to demonstrate
a couple of different methods, now if you see Lori over here, she's going to go ahead
and do a more advanced form of a calf raise, and she's going to be on a raised surface,
that way she can get a bit more of a stretch, and stretch out her calves a bit better, as
for Barbara and Colleen and myself, we're going to do an alternating toe raise, where
we're going to come up on our right, and then our left, so you can check out the various
ways you can do the calf raise, and go ahead and work with whatever is more comfortable
for you to start off with, ready ladies, here we go, right leg goes up first, here's one,
and two, three, four, five, and six, seven, eight, nine, ten, eleven, twelve, thirteen,
fourteen, fifteen, sixteen, seventeen, eighteen, nineteen, and twenty, nice job ladies, let's
go ahead and stretch out those calves in between sets, let's take our right foot first, and
put it back, and just kind of lean back until you feel that stretching out your calf, now
you may have noticed we did twenty repetitions for the calves, reason being there's a couple
of muscle groups in our body that require more repetitions to really properly stimulate
the muscle, and those areas are abdominals, calves, and forearms, so we're going to do
higher number of repetitions for the calves, okay, same stretch with the left leg back,
we get the calves looking good, that's going to make the rest of our legs look better,
okay one more set here, again a higher number of repetitions, we're dealing with the calves,
they require more reps to properly stimulate the muscle, Lori has her advanced form, and
the rest of us doing our alternate, here we go, one, and two, three, four, there's five,
six, seven, eight, nine, and ten, here's 11, 12, 13, 14, 15, 16, 17, 18, 19, and 20, very
nice work, everybody feel that in your calf muscles, yeah no doubt, okay so now we've
got the entire leg area properly worked, we're going to go ahead and start reshaping our
upper body, so we're going to go ahead and do our upper body resistance training program
now, now when targeting the upper body for the sexy and fit after 40 workout, the first
thing we're going to do is work the chest, ladies it's important to have these pectoral
muscles well developed, because when you have your chest muscles well developed, it lifts
your bust line, so it's going to really enhance the overall appearance of your bust line if
we can just get these pec muscles developed a little bit, and the way we're going to target
them is with the somewhat unglamorous but extremely effective push up, now we're going
to show you a couple different methods to do push ups, first of all we've got Colleen
and Lori doing a modified push up, we've got Barbara doing a super modified push up, myself
I'm going to do a regular old push up, do whatever is most comfortable for you and try
to get 15 repetitions if you can, we want a nice wide base too, so we're really going
to target those pec muscles, here we go ladies, down one, down two, down three, down four,
down five, down six, and seven, eight, nine, ten, eleven, twelve, thirteen, fourteen, and
fifteen, nice work ladies, now if you're using hand weights and you don't necessarily have
to because the sexy and fit after 40 workout can be done with just your own body weight
as resistance, but if you're using your hand weights we're going to take them now and do
a shoulder press, our feet are shoulder width apart and we're just basically going to take
the dumbbells and put them directly overhead, 15 repetitions is what we're aiming for, ready
ladies, here we go, one, and two, and three, keep it going ladies, now when we get the
shoulders well developed and nice and toned that makes our waist look smaller, makes our
hips look smaller, improves our overall appearance, here's eleven, twelve, thirteen, fourteen,
and fifteen, very nice work, okay ladies, let's go ahead and go down to one knee, go
down to your left knee, another problem area for some ladies, the bra bulge right, you
get that sort of loose skin in your back there, we're going to target that area now and we're
just going to do a basic row, our dumbbells are being held this way and we're going to
pull them up and lower them again in a controlled manner, okay, fifteen repetitions, here we
go, one, two, and three, four, five, there's six, and seven, nice work ladies, eight, nine,
ten, eleven, twelve, thirteen, fourteen, fifteen, very nice work, go ahead and stand up ladies,
now maybe the most problematic area for women is the back of the arms right, the triceps,
they tend to atrophy more quickly than some of our other muscles, we're going to target
them big time right now with what we call a tricep kick back, our legs, our shoulder
width apart, okay, we want a slight bend in our knees and our torso not quite parallel
to the floor but close, we're going to keep our elbows tight to our body and just push
those weights back, nothing really moves except the part of our arm from our wrist to our
elbow, the lower arm moves, the upper arm does not move, fifteen reps, ready ladies,
one, two, and three, and four, five, six, seven, eight, there's nine, ten, good work,
eleven, twelve, thirteen, fourteen, and fifteen, ladies you feel that in the back of the arms,
yeah we are toning the upper body now, one more upper body exercise, let's get the other
part of the arms, the biceps okay, elbows stay nice and tight and again we're going
to raise the weight and lower it in a nice slow controlled manner okay, fifteen reps,
here we go, and one, there's two, three, four, nice work ladies, five, six, there's seven,
eight, nine, and ten, eleven, couple more, twelve, thirteen, fourteen, and fifteen okay,
take a brief rest, you can go ahead and put your weights down, I know you can feel it
but if you're feeling it, it's working okay, we're going to get results with our sexy
and fit after forty workout, we're going to stretch again here in between sets and go
ahead and rotate the right followed by the left, now by moving quickly from exercise
to exercise and by taking minimal rest in between sets, we're also keeping that heart
rate up, burning more fat, burning more calories, it's a great way for us to train, we're really
trying to tone up the body, take not too much rest in between sets okay, again we're targeting
the upper body and again we need to do the push ups so go ahead and set your dumbbells
off to the side and again you can observe the different types of push ups, whether you're
doing the modified, the super modified or the regular old push up, it works, ready,
here we go ladies, down one, two, down three and four, five, six, seven, here's eight,
nine, ten, eleven, twelve, thirteen and fourteen and fifteen, fantastic work ladies, okay again
into the shoulder press, everything coming from this front deltoid area, really going
to tone up those shoulders, ready ladies, there's one, two, three, four, five, keep
it going, why do fashion designers put shoulder pads in women's clothing, because those well
developed shoulders just improve your overall physique, really make you look more streamlined,
six, twelve, thirteen, fourteen, fifteen, is everybody feeling that, okay now we're
going to do that back row again, this time let's have the left leg up and the right knee
down, again we're targeting the back muscles, ready for fifteen repetitions ladies, there's
one, two, three, four, five, six, seven, eight, nine, ten, eleven, twelve, thirteen, fourteen
and fifteen, very nice, back up to your feet, minimal rest here, let's go from one exercise
to the next, tricep kick back, again torso is not quite parallel to the floor but very
close, everything's nice and tight, strict movement, here we go, one and two, three,
four, there's five, six, seven, eight, nine, nice ladies, ten, eleven, twelve, thirteen,
fourteen and fifteen, okay so biceps, let's go finish up the upper body workout nice and
strong, elbows in, okay here we go, fifteen, there's one, two, three and four, five, six,
seven, eight, nine, ten, eleven and twelve, thirteen, fourteen and fifteen, very nice
work ladies, outstanding, go ahead and put your weights down, now we've just reshaped
the body through resistance training and it really does take that resistance training
to make the real transformation that we want to make in terms of reshaping our muscles,
now we're heading into the home stretch here of the sexy and fit after forty workout, next
we're going to go ahead and target the abdominals, well here's a universal truth in life, no
matter what age we are, we always want that nice flat toned stomach, but how do we get
it, we're going to show you how to get it right now, we're going to do a great ab routine
here for our sexy and fit after forty workout, first thing we'll do is a set of 25 crunches,
again the crunch is an exercise that has a lot of different variations on it, now Lori
and myself are going to be doing it off of these exercise balls and Barbara and Colleen
will just be doing the crunches off the floor, no matter how you do them and no matter where
you position your hands, it's important that you pull up with your abdominals, pull up
with your abdominals only, it's a very short range of motion on the crunch, it all comes
from the abs, here we go, we're targeting 25 repetitions, ready ladies, up one and down,
two and down, up three and down, up four and down, there's five and six, seven and eight,
ten, eleven, twelve, thirteen and fourteen, fifteen, sixteen, seventeen, eighteen, nineteen
and twenty, twenty one, twenty two, twenty three, twenty four and twenty five, very nice,
no doubt you feel that tightening up your stomach, now the next thing we do is what
we call a bicycling, now the reason we do the bicycle is it targets our lower abdominals
and there's not many exercises that really get this lower ab area and ladies particularly
if you've had children then you know that lower ab area is something that's really affected
by childbirth so we want to go ahead and tone up that area, what we're going to do is take
our hands, put them underneath our rear end so our hips are coming off the floor a little
bit and we're just going to bring one knee in and the other knee in, one knee in and
the other knee in, let's go ahead and start off here, here we go, right and left one,
right and left two, right and left three, right and left four, right and left five,
right and left six, right and left seven, right and left eight, right left nine, right
left ten, right left eleven, right left twelve, right left thirteen, right left fourteen,
right and left fifteen, right and left sixteen, right and left seventeen, right left eighteen,
right left nineteen, right left twenty, right left twenty one, right left twenty two, right
left 23, right, left 24, right, and left 25.
Excellent job, ladies.
Okay, we've targeted the intercostals,
the six pack part of the abs.
We've targeted the lower abdominals.
Now let's go ahead and target the love handles.
Another problem area here.
And what we're gonna do is get the obliques,
which is the technical term for our love handles,
with what we call a jackknife.
It's a little bit tricky, but stay with it.
It might take you a couple of times to get the hang of this.
But what we do is we take our left hand,
we make a fist, just put it up to our ear.
Now there's two different variations.
Let me show you both before we begin.
What we're gonna do is take this elbow and this knee
and make them meet in the middle.
We can do this either with a straight leg
or we can do it with a bent leg.
The choice is yours.
The point is to really crunch this abdominal muscle.
So let's go ahead and target 15 repetitions
with a jackknife.
Here we go, ladies.
One.
And two.
And three.
Here's four.
Five.
Six.
Nice work.
Seven.
And eight.
Nine.
10.
11, there's 11.
And 12.
13.
14.
15.
Very, very nice work, ladies.
Again, switch it around.
We have to get the other side, get the other love handle.
15 repetitions once again.
Here we go.
There's one.
And two.
And three.
Four.
Five.
Six.
Seven.
Eight.
Nine.
10.
11.
12.
13.
14.
And 15.
Phenomenal job, ladies.
Back up to your feet.
Yeah, that's such a great exercise
for the obliques of the love handles, those jackknifes.
And we've got two more great exercises
here for your waistline.
What we're gonna do is take our broomsticks,
put our broomstick behind our neck,
and our first exercise is a side bend.
We're gonna bend down to the side
until this elbow touches our leg
and do the same thing with this side, okay?
Now, if you can't quite get all the way down,
touch your leg, that's okay.
Just bend down to whatever's comfortable for you.
And we're gonna go ahead and target
25 repetitions of these.
Here we go, ladies.
One.
One.
Two.
Two.
Three.
And three.
Four.
And four.
Five.
Five.
Six.
Six.
Seven.
Seven.
Eight.
And eight.
Nine.
Nine.
10.
10.
11.
11.
Here's 12.
And 12.
13.
13.
14.
14.
15.
15.
16.
And 16.
17.
17.
18.
18.
19.
19.
20.
20.
21.
21.
22.
22.
23.
23.
24.
24.
25.
And 25.
All right, now, hold this same position
and we're gonna do a twist.
And the most important thing to remember here
is to keep your head still.
Okay, we wanna look straight ahead of us.
We don't wanna turn our head, our head is still,
we turn everything else and just twist at our waistline.
Here we go with 25 repetitions.
Ready, ladies?
One.
One.
Two.
Two.
Three.
Three.
Here's four.
And five.
And six.
Seven.
Eight.
Nine.
10.
11.
12.
13.
14.
15.
16.
17.
18.
19.
20.
21.
22.
22, 23, 24, and 25.
Very good job, ladies.
All right, let's go ahead and get a good warm down now.
We'll put our broomsticks down.
And again, we're just gonna do
some basic stretching movements, wind the heart rate down,
and of course, anytime we can do more flexibility work,
that's a big plus.
So ladies, what I first want you to do is inhale up.
And stretch out.
Exhale down.
Again, inhale up.
Exhale down.
One more time.
Inhale up.
Exhale down.
Now, inhale up and lock your arms overhead.
Let's get a nice stretch.
And remember, our flexibility work,
unlike our resistance training,
is something that we can basically continuously do.
We don't need as much rest.
In our resistance training,
we need to take 48 to 72 hours rest in between workouts.
With our stretching, we can do that all the time.
Okay, ladies.
Again, let's go ahead and stretch out the triceps,
but we're gonna take our right hand,
pull it down,
get that right hand as far down
into the middle of your back as you can.
Stretching out the triceps,
and pretty much everything all the way down to our waist
with this great stretch, excellent.
Let's switch arms.
Now the left.
Okay, let's roll our shoulders out one more time.
Let's go ahead and roll this right arm,
followed by the left.
Right,
and the left.
We'll do this a few times here.
Right,
and left.
Okay, now, let's go ahead and roll our hips out once again.
Hands on the hips,
and we're gonna rotate beginning to the left side,
and roll our hips, and work on the flexibility
in that lower back area.
We want our lower back to be as flexible as possible.
Okay, now, let's everybody go ahead
and have a seat in the floor.
And we're gonna have our legs spread apart,
and we're gonna go down to each leg.
First, we're gonna try to go down to the right leg.
And again, if you can only get this far, that's okay.
Do whatever you can.
But try to go ahead, the goal should be
to eventually get to the point
where you can put your head on your leg.
Try to hold all of our stretches
for a good 10 count at least.
Nice job, ladies.
Same thing, go down to the other leg now.
Going down to the left, down and hold.
Okay, now, feet together.
And we're gonna try to grab our right leg.
And ideally, what we're gonna try to do
is bring our leg up to our nose.
Again, if you don't have as much flexibility
as maybe we have here, that's okay, all right?
We're gonna try to bring our leg up to our nose.
Again, if you don't have as much flexibility
as maybe we have here, that's okay, all right?
Just go ahead and progress at your own pace.
And the flexibility will come in time.
All right, ladies, let's go ahead.
Bring that leg up.
Very nice work.
Okay, other leg now.
Left leg up.
And we're gonna try to grab our right leg.
Other leg now, left leg up.
Great work, ladies.
Okay, now, we're gonna take our foot
and bring it into our stomach.
Let's start off with the right foot.
Try to bring that foot into your stomach.
This is a really great stretch for stretching out your hips.
Excellent.
Same thing with the left.
Bring that foot into your stomach
or as far up as you can.
Okay, good job.
All right, ladies, back up to your feet.
Now, remember, the flexibility work
we can do pretty much all the time.
The aerobic activity we can do fairly often,
but the resistance training phase
of the sexy and fit after 40 workout
needs to be done with a little bit less frequency.
We need at least 48 to 72 hours
in between resistance training workouts.
But stay with it, stay consistent,
do the exercises properly,
and you can have the body you want at any age.
Thanks a lot for watching.
See you next time.