7-Day At-Home Workout Plan for Women Over 35

Staying fit and active becomes increasingly important as we age, particularly for women over 35. This 7-day at-home workout plan is designed to be both accessible and effective, helping you to boost your energy levels, improve your mood, and enhance your overall well-being. Each session can be completed within 30 minutes, requiring minimal equipment, just your dedication and perhaps a yoga mat.

Day 1: Full Body Strength
Start your week with a full body strength workout. Incorporate bodyweight exercises like squats, push-ups, and lunges. Aim for three sets of 10-15 repetitions for each exercise, ensuring to maintain proper form.

Day 2: Cardio & Core
Engage in a mix of cardiovascular exercises such as brisk walking or jogging on the spot, followed by a core workout. Try planks, leg raises, and bicycle crunches, spending 20 minutes on cardio and finishing with 10 minutes of core exercises.

Day 3: Flexibility and Recovery
Focus on gentle stretching and yoga. Spend at least 30 minutes flowing through stretches that target major muscle groups, promoting flexibility and recovery.

Day 4: Lower Body Blast
Concentrate on the lower body with exercises like glute bridges, calf raises, and side leg lifts. Aim for three rounds of 10-15 repetitions, fostering strength in your legs and glutes.

Day 5: Active Rest
This is a great time for a leisurely walk, a gentle bike ride, or even a dance session at home. The aim is to keep moving while allowing your body to recover from more intense workouts.

Day 6: Upper Body Focus
Target your upper body with exercises such as tricep dips, shoulder presses using household items as weights, and resistance band rows. Perform three sets of 10-12 repetitions.

Day 7: Mind-Body Connection
Conclude the week with a restorative yoga session. Focus on deep breathing and stretches that encourage mindfulness, revitalising both your body and mind.

By following this structured plan, you can establish a consistent workout routine that accommodates your lifestyle while promoting health and fitness. Remember to listen to your body, modify exercises as needed, and, most importantly, enjoy the journey!