Single Dumbbell Workout 2 of 30 || Strength Training for 40+ Years by Coach Ali

Рет қаралды 2,169

Күн бұрын

This is workout 2 of Coach Ali's single dumbbell strength training workout series specially made for 40+ years audience. In this workout we focus on Glutes, Quads & Hamstring muscles for 30 minutes. The aim of this workout series is to bring you focused strength training workouts using a single dumbbell so you can workout at home with Coach Ali.
If you're focused on muscle size and strength as well as improved bone mineral density then this workout series is for you.
Each super-set involves 40 seconds or dumbbell weights exercise performed twice with very limited break in order to elevate your heart rate in to your fat burning zone while improving your muscles and bones.
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Пікірлер: 28

@shahinkhan668 Ай бұрын

Hi Ali , this work out was awesome . 🎉

@dondepaz7939 Ай бұрын

Another great series coach just turn 48 yrs old yesterday and I used 30 lbsfor heavy 20 lbs for medium and 12.5 lbs for light weight I was dripping sweat you always seem to get these workouts right been following your workouts for over 2 years now thanks a million 🙏🏼

@mandyb.1804 Ай бұрын

This was epic - thanks so much for your hard work!

@nathaliethomas9719 Ай бұрын

Started June 2nd. 55 year old female- heavy 20lbs, medium 12 lbs; light 8/10. The arm raise I used 8 (that was a tough one). I couldn't believe how hard the single dumbbell was in contrast to using 2. Awesome workout.

@karendennis8197 2 ай бұрын

Used 10kg throughout, usually don't use 10 for hip thrusts Great variety of exercises Many thanks, looking forward to tomorrow and session no 3

@notgonnasayanything Ай бұрын

Wonderful work out !!!used the 53 for the deadlifts shifted down to 45 afterward. Really love this series, there is one technical issue at least on my screen the timer dings, but the workout continues for another five seconds so I’m not sure if it’s totally synced up, it seems to happen on several of the videos. Thanks so much.

@fabalfa2527 Ай бұрын

I ❤Coach Ali 🍀🍀🍀

@helgabastidagarcia9325 Ай бұрын

Thank you ❤

@Mnemosine86 Ай бұрын

I'm 32 yo female, 10, 6 and 4 lb. Great workout, thanks! :)

@gracieanduze1171 Ай бұрын

This was a tough one, but sooo worth it... I used 15 and 10 lbs.

@mostdefiantly373 Ай бұрын

Well, I definitely do not need an after-workout cardio session with this one. Heartrate was plenty elevated through the whole thing haha

@mike4999 2 ай бұрын

Definitely going to feel this one tomorrow Thank You Coach

@veronicahallchambers2004 2 ай бұрын

workout# 2 whew!! challenging to say the least especially to keep the correct form, but i did it! i used 20 & 25 lbs love it thank you coach Ali😎

@FM-pb5ln Ай бұрын

عالی بود حظ کردم👏🏼👏🏼👏🏼👏🏼 اما ورزش کردن محدودیت سنی نداره همه در هر سنی هر ورزشیو که بخوان می‌توانند بکنند سن یک عدده Super workout 🏋️‍♂️ and I think that sport haven’t limited for age Age ist a number ❤

@elsa-oo4oq Ай бұрын

Used 10kg for all exercices😊

@vespasianvs 2 ай бұрын

Getting back up the stairs was a challenge after that workout. I stuck with the 15kg, 10kg, 5kg weights but for the squat pulses I ended up using no weights. I also had to adapt the DB squats and leaning side squats because I'm using adjustable dumbells and they are huge and the movement just didn't work (the plate has a diameter of 25 cm!).

@mostdefiantly373 Ай бұрын

What adaptation did you do for the leaning side squats?

@vespasianvs Ай бұрын

@@mostdefiantly373 I held it vertically and kept the weight to the inside of the leg I was bending. Possibly not as much extension as the proper thing, but it was the best I could do.

@yasihosseini3320 Ай бұрын

🙋🤩🤩💪💪💪💯💯💯💯💯💯💯

@CoachAli Ай бұрын

💪🏻💛

@pieskotkura 2 ай бұрын

heavy- 20kg, medium- 15kg, light- 7.5. buuuuut i went light on the pulses 😂

@CoachAli 2 ай бұрын

Strong 💪🏻

@Lbb789 2 ай бұрын

Coach Ali may I ask...what is the purpose behind the unilateral weightlifting method? How is it better suited for hypertrophy for over 40s? Thank you!

@CoachAli 2 ай бұрын

Hi @Lbb789, great question. I used single dumbbell and opted to go unilateral due to easier access to weights, increase use of stabilizers and core as well as a greater focus on each individual side. It is not necessarily "better" for hypertrophy than bilateral training. The exercises I've chosen (mainly strict strength exercises with low joint impact) is what creates hypertrophy and improved bone density for 40+. Same exercises performed bilateral would work just as well :)