Female Fat Loss Over Forty
Reprintable Articles and Resources

Old Dog New Trick

Female Fat Loss Over 40 Expert, Shawna K has a fun home workout for you. She explains that age is no excuse for being inactive. She's ready to celebrate her 50th birthday and says age is just a number. Stay active to feel and look great.

Here's the workout: Do 40 seconds of work with a 10 second rest for 5 rounds:

• Pile squat (or squat jump)
• DB or KB row
• DB or KB row other arm
• Step up or box jump
• Incline push up

Get Off the Treadmill with Shawna K

Here's a great alternative to a workout on the treadmill. The treadmill and other cardio machines that you use for steady state cardio do little for fat loss and building the necessary lean muscle tone that you desire to change your shape and get your fit.

Try this 5 exercise circuit:

• 10 burpees (or alternatives)
• 10 renegade rows
• 10 per leg mountain climbers
• 10 reverse lunges
• 10 prisoner squats

5 to 1 Workout

Female Fat Loss Over 40 Expert, Shawna K has a quick body weight workout for you to do anywhere. The workout includes skater lunge jumps, push ups, renegade rows, bicycle crunches and a burpee. It's done in AMRAP fashion, this means you'll do each exercise as many times (or rounds) as possible in 10 minutes.

Female Fat Loss Over 40 Forget Long Cardio Workout

Forget long slow cardio for fat loss. Here's another option from Female Fat Loss Over 40 expert, Shawna K. It incorporates strength and cardio. I get so many questions from women that seem to think they need to do hours of cardio. I can't stress how important it is to AVOID this. Don't make this mistake.

Here's an alternative to the 'long slow cardio' workout...
6 rounds of 45 seconds work and 15 seconds rest:

• squats (add weight if you'd like)
• push ups
• burpees (or full body extensions)
• pull ups (assisted pull ups, band pull ups, DB rows)
• mountain climbers

Hotel Travel Workout

Do you find yourself in a hotel gym wondering what to do? Stay off the treadmill! Here's a full body workout that you can do with a minimal amount of equipment. It includes burpees, renegade rows, mountain climbers, reverse lunges, squats, decline push ups and jump rope.

Snow Day Workout

Female Fat Loss Over 40 Expert, Shawna K demonstrates a cool home workout that you can do with only a bench, one dumb bell and a jump rope. 
Here's what you'll do 10 reps of each:
incline push up
squat to bench
DB single arm row each side
bench tricep extension
100 skips with the jump rope (or phantom skip with no rope)

Repeat this 3 to 5 times depending on your time, energy and fitness level.

How to do a front and side plank

Female Fat Loss Over 40 Expert, Shawna K loves to do planks to increase core strength and stability. Planks are great for active recovery as well.

Here are a few tips to ensure proper form:

• Stack the shoulders over the elbows
• Keep the ears in line with the shoulders
• Tuck the tummy in as if trying to touch the belly button to the spine
• Keep a straight line between the ears, shoulders, hips, knees and ankles
• Drop to the knees if necessary

The side plank is also a great way to strengthen the core. Keep these tips in mind:

• Fully extend at the hip
• Squeeze the shoulder blades together
• Keep the ears in line with the shoulders
• To intensify, raise the top leg while maintaining extension at the hip
• Drop to the knees if necessary

How to Modify Exercises

Are you carrying a little extra weight? Don't let that stop you from exercising.

Female Fat Loss Over 40 expert, Shawna K, provides some modifications for you so that you'll be able to exercise without hurting yourself.