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Building strength after 40 doesn’t have to mean high-impact moves or endless cardio. This full-body dumbbell workout is designed to help you burn fat and build strength — even through menopause. We’ll focus on low impact cardio for women over 40 using smart pacing and controlled movements that support your joints while firing up your metabolism. Whether you’re managing menopause changes or just want to feel strong again, this workout meets you where you are — no jumping required. Timestamps: 0:00 – Warm-Up 0:53 – What Is PHA (Peripheral Heart Action) Training? 1:47 – High Rows + Deadlift Superset (Upper & Lower Body) 3:04 – Round 2: Form Tips and Breathing 5:22 – Short Rest and Next Set Setup 5:52 – Overhead Press + Curtsy Crunch 9:44 – Hammer Curls + Overhead Press + Deadlifts 11:30 – Posterior Chain Focus and Safety Tips 13:14 – Tricep Dips + Wide Squat Modifications 14:56 – Joint-Friendly Squat Tips and Floor Modifications 16:02 – Final Dips and Wide Squats 17:31 – Alternating Rows + Slow Front Kicks (No Squats) 18:43 – Final Back Rows and Discussion of Dumbbell Use 21:19 – Twist Press for Chest + Goblet Squats 22:52 – Full-Body Modifications and Progressive Overload 24:13 – Stats on Exercising Over 40: Be Proud! 25:15 – Bicep Curl + Side Lunge Combo 26:32 – Soccer Kicks for Inner Thighs + Final Form Tips 27:48 – Final Upper Body Work and Mistake Acknowledgment 28:26 – Cool Down and Core Recap 28:59 – Guided Stretch: Chest, Shoulders, Back, Arms 30:09 – Inner Thigh + Glute Stretch #strengthtraining #menopauseworkout #over40fitness #dumbbellworkout #womenover40 This video is NOT sponsored. Product links are affiliate links which mean if you buy something, I’ll receive a small commission. There is no additional cost to you, but your purchases help keep exercise free on the internet. LEGAL DISCLAIMER: All information provided by Rhoda and Fab and Fit Over 40, is of a general nature and is furnished for educational/entertainment purposes only. No information is to be taken as medical or other health advice pertaining to any individual's specific health conditions. You should always consult your physician or other healthcare provider before starting or changing your exercise program. Understand that there is a risk of injury associated with participating and using an exercise instructional video. You assume full responsibility for any and all injuries, losses and damages that you might incur while participating in this program. You are fully responsible for all injuries, claims, or damages.