Once we pass a certain age, our bodies don’t respond to workouts and diets like they used to. While this happens to us at different times, by the age of 40 we’ve all gotten there – we have less energy to workout, our bodies don’t lose weight as efficiently, etc. The reason for this is often a slowdown in our metabolism, but there are ways to boost it. By following these easy exercises, you can speed up your metabolic state and improve your wellbeing in a relatively short amount of time.
These exercises are easy enough for beginners, require only 2 or 3 sets of 8 to 10 repetitions. You can get them done in under 30 minutes, so there’s no reason not to do them on a daily basis. You will need a pair of 1-2kg (2.2-4.4lbs) weights, if you don’t have weights, you can use canned goods that weigh similarly.
1. The Dead Lift to Upright Row
|Stand upright with your legs at hip-width. Your knees should be slightly bent, and your dumbbells should be in front of your thighs (pose A).Slowly bend over at the hips, lowering your torso to be as close to parallel to the floor as you can (pose B).Pause, then squeeze your glute muscles and stand back up while lifting the dumbbells to your chest and keeping your elbows pointing to the sides (pose C).Return to the starting position (A).|
2. The Dumbbell Wood Chop
- Stand upright with your legs at hip-width. Use both hands to hold a dumbbell in front of your thighs. Lower your body into a squatting position, making sure to bend your knees. Twist your upper body to the right until the dumbbell is in front of the right knee (pose A).
- Squeeze your abs while twisting your upper body to the left and up until your arms are at shoulder length (pose B).
- Return to pose A but switch sides.
3. The Single-Arm Row to Kick-Back
|Start in a lunge position, left leg to the front. Extend your right arm forward, holding a dumbbell parallel to the floor (pose A).Lift your right hand back as far as it can go and bend your hand at the elbow (pose B).Keeping your arm straight, straighten your elbow while keeping your arm uplifted back (pose C).Slowly lower your hands to the starting position, complete your sets and switch sides.|
4. The Pilé Squat with Biceps Curl
- Stand with your legs spread just beyond shoulder width, toes pointing away from you. Hold a dumbbell in each hand, keeping your hands at the front of your body, palms facing away from you (pose A).
- Squat down while lifting the dumbbells up, curling them towards your chest (pose B), making sure to keep your back straight.
- Squeeze your glutes and straighten up back to the starting position (pose A).
5. The Side Lunge with Overhead
- Start by holding a dumbbell with both hands, keeping it at chest level. Take a wide step to the right, slowly lowering yourself into a squatting position. Keep your back straight and make sure your knees are behind your toes (pose A).
- Stand back up, lifting the dumbbell upwards, and stretching your arms (pose B).
- Repeat pose A to the other side.