{"id":143352,"date":"2025-08-13T21:13:14","date_gmt":"2025-08-13T21:13:14","guid":{"rendered":"https:\/\/www.europesays.com\/us\/143352\/"},"modified":"2025-08-13T21:13:14","modified_gmt":"2025-08-13T21:13:14","slug":"as-a-53-year-old-pt-the-7-exercises-in-this-15-minute-workout-are-essential-for-women-40","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/us\/143352\/","title":{"rendered":"‘As a 53-year-old PT, the 7 exercises in this 15-minute workout are essential for women 40+’"},"content":{"rendered":"

Every month, Caroline Idiens<\/a> \u2013 better known by the name of her wildly successful fitness platform, Caroline\u2019s Circuits <\/a>\u2013 coaches around 6,500 women in midlife to get fitter and stronger than ever. Her method is simple: at-home circuits, like the 15-minute full-body session below. <\/p>\n

It\u2019s formed of the \u2018seven essential exercises for women aged 40+,\u2019 Idiens says. \u2018These exercises have made a significant difference to me in my own fitness and strength \u2013 I see them all as key components to daily functional movement<\/a>. They can all be adapted for every level, with bodyweight to start and then adding weights<\/a> as you progress.\u2019 Here\u2019s how to do it, and what makes each exercise so beneficial. <\/p>\n

15-minute full-body workout for women 40+ <\/p>\n

Do: 10-12 reps of each exercise, resting for 20 seconds between each move. Repeat the whole circuit for three rounds. <\/strong><\/p>\n

1.Squats\"Image<\/p>\n

What they\u2019re good for: \u2018<\/strong>Leg strength, mobility, balance, quads, core and glute strength,\u2019 says Idiens<\/p>\n

How to do it: <\/strong><\/p>\n

    \n
  1. Grab two dumbbells and hold at shoulder level.<\/li>\n
  2. Slightly bend the knees and bend down until your knees are at a 90-degree angle, keeping your core embraced and your back straight. Return to standing.<\/li>\n<\/ol>\n

    2. Romanian deadlifts\"Image<\/p>\n

    What they\u2019re good for:<\/strong> \u2018Hip mobility, functional strength, hamstring, core and back strength,\u2019 says Idiens<\/p>\n

    How to do it: <\/strong><\/p>\n

      \n
    1. Begin by standing with your feet hip-width apart and knees slightly bent. Hold one dumbbell in each hand, and place them in front of hips with palms facing thighs.<\/li>\n
    2. Keeping your spine in a neutral position and squeezing the shoulder blades, start sending the hips back. Keeping the dumbbells close to your body, lower them down so they are in front of your shins. Once they pass the knees, do not allow the hips to sink further.<\/li>\n
    3. Maintain a neutral spine and drive through heels to fully extend hips and knees, squeezing glutes at the top.<\/li>\n<\/ol>\n

      3. Bent-over rows \"Image<\/p>\n

      What they\u2019re good for: <\/strong>\u2018Strengthen postural muscles, functional strength, upper and middle back and bicep strength,\u2019 says Idiens<\/p>\n

      How to do it: <\/strong><\/p>\n

        \n
      1. Stand with your feet about hip-width apart, holding two dumbbells in each hand. Hinge at your hips, pushing your hips back as if you’re shutting a drawer. Keep your back flat and chest up.<\/li>\n
      2. Pull the dumbbells toward your lower ribcage in a controlled manner by driving your elbows back and squeezing your shoulder blades together. Keep your elbows close to your body.<\/li>\n
      3. Slowly lower the dumbbells back to the starting position maintaining a flat back and neutral neck (look at the ground in front of you). Exhale as you pull the dumbbells up, and inhale as you lower them.<\/li>\n<\/ol>\n

        4. Alternating reverse lunges \"Image<\/p>\n

        What they\u2019re good for:<\/strong> \u2018Balance and coordination, hip and core stability, quad, hamstring and glute strength,’ says Idiens<\/p>\n

        How to do it: <\/strong><\/p>\n

          \n
        1. Keeping your back straight, engage your core muscles and hold a dumbbell above each shoulder in each hand.<\/li>\n
        2. Take a big step backwards with your right foot and bend your knee until your right thigh is parallel to the floor. Allow your back heel to lift, but don\u2019t let the knee touch the floor.<\/li>\n
        3. Step back to the starting position, then repeat on the opposite leg.<\/li>\n<\/ol>\n

          5. Press-ups\"Image<\/p>\n

          What they\u2019re good for:<\/strong> \u2018Chest, shoulders and triceps strength,\u2019 says Idiens<\/p>\n

          How to do it: <\/strong><\/p>\n

            \n
          1. Get into plank<\/strong><\/a> position, with your hands under but slightly outside of your shoulders, then bend your knees to rest on the floor, keeping your upper body where it is. Lower your body until your chest nearly touches the floor.<\/li>\n
          2. As you lower yourself, tuck your elbows, pulling them close to your body so that your upper arms form a 45-degree angle when your torso is in the bottom position of the move. Pause, then push back to the starting position as quickly as possible. Keep your core braced the entire time.<\/li>\n<\/ol>\n

            6. Plank shoulder taps \"Image<\/p>\n

            What they\u2019re good for:<\/strong> \u2018Core strength, stability,\u2019 says Idiens<\/p>\n

            How to do it: <\/strong><\/p>\n

              \n
            1. Get into a high plank position with your hands shoulder-width apart on the floor and your core tight. <\/li>\n
            2. Keeping your hips square to the floor, lift your right hand and tap your left shoulder. Return to start and repeat with the other arm. Continue alternating.<\/li>\n<\/ol>\n

              7. Squat and press\"Image<\/p>\n

              What it\u2019s good for:<\/strong> \u2018Excellent compound movement, full-body strength and mobility, cardio boost,\u2019 says Idiens<\/p>\n

              How to do it:<\/strong><\/p>\n

                \n
              1. Hold a dumbbell weight in each hand, keep your feet a bit wider than shoulder-width apart. Now, squat as your hands and weights lower towards the ground.<\/li>\n
              2. As you come out of the squat, swing the dumbbells to your shoulders, then overhead, keeping them in line with your ears. <\/li>\n
              3. Bring the dumbbells back to your shoulders, then squat down and swing the dumbbells down to extend towards the ground. Repeat.<\/li>\n<\/ol>\n

                RELATED STORIES\"Headshot<\/p>\n

                As Women\u2019s Health UK\u2019s fitness director (and a qualified yoga teacher), Bridie Wilkins has been passionately reporting on exercise, health and nutrition since the start of her decade-long career in journalism. She secured her first role at Look Magazine, where her obsession with fitness began and she launched the magazine\u2019s health and fitness column, Look Fit, before going on to become Health and Fitness writer at HELLO!. Since, she has written for Stylist, Glamour, Cosmopolitan, Marie Claire, Elle, The Metro, Runner\u2019s World and Red.<\/p>\n

                Now, she oversees all fitness content across womenshealthmag.com.uk<\/a> and the print magazine, spearheading leading cross-platform franchises, such as \u2018Fit At Any Age\u2019, where we showcase the women proving that age is no barrier to exercise. She has also represented the brand on BBC Radio London, plus various podcasts and Substacks \u2013 all with the aim to encourage more women to exercise and show them how.<\/p>\n

                Outside of work, find her trying the latest Pilates studio, testing her VO2 max for fun (TY, Oura), or posting workouts on Instagram.\u00a0<\/p>\n