Learn how to do the Forward Fold with Shoulder Opener to stretch your hamstrings, spine, shoulders, and chest. Improve posture, relieve tension, and build flexibility with this full-body mobility exercise—ideal for women over 40.
Cossack Squat
Learn how to do a Cossack Squat to improve hip mobility, inner thigh flexibility, and lower-body strength. Perfect for women over 40 looking to build functional fitness, prevent injury, and increase range of motio
Glute Step-Ups
Learn how to perform glute step-ups—a 3-in-1 move combining hip drive, step-up, and knee raise to build rounder, stronger glutes at home. Ideal for women 40+.
Smith Machine Squats
Learn how to do Smith Machine back squats with proper form, foot placement, and technique. This expert guide covers setup, squat depth, glute and quad emphasis, and tips to safely increase weight
Farmers Carry Exercise with Dumbbells
Learn how to do the farmer’s carry (farmer’s walk) with dumbbells to improve posture, core strength, and grip. A functional workout for women over 40.
Superman Plank
Learn how to do the Superman Plank (aka Bird Dog Plank) with proper form, modifications, and benefits to strengthen your core, glutes, and shoulders.
Windshield Wiper Exercise
Strengthen your core, sculpt your obliques, and improve balance with the Windshield Wiper Exercise. Learn proper form, benefits, and mistakes to avoid.
Suitcase Squats with Dumbbells
Learn how to master the dumbbell squat (also called the suitcase squat) with proper form, avoid common mistakes, and target key lower body muscles for stronger glutes, quads, and hamstrings. This complete guide breaks down technique, benefits, and tips for safer, more effective strength training. Perfect for women over 40 looking to build strength and burn fat.
Bicycle Crunches
Learn how to do bicycle crunches with proper form, why they’re effective, and whether doing 100 a day can flatten your stomach. Includes beginner tips and answers to common questions.
Single Leg Romanian Deadlift With Dumbbells
Single Leg Romanian Deadlift: How to Do It Right for Maximum Results Video Demonstration: Single Leg Romanian Deadlift Single Leg Deadlift Demo – Glute, Hamstring & Core Strength for Women Over 40Julie Lohre walks you through how to perform the single leg Romanian deadlift with dumbbells, including form tips and common mistakes to avoid. This movement builds stability, strengthens the …
Hip Abduction Exercises
4 Easy Ways to Lean Thighs from Home | Lying & Standing Hip Abduction. Work the outside of your thighs from home with these hip abduction exercises to target your glutes effectively. Standing, Banded, & Lying Hip Abduction.
Cable Face Pulls & Banded Face Pulls
Learn how to perform cable face pulls and the banded face pull exercise to improve posture, strengthen your upper back, and alleviate neck and back pain.
Bench Press for Women
How to Bench Press for Women? This guide will help you master the barbell Bench Press along with Smith Machine Press for stronger and defined chest muscles.
The Ultimate Guide to Dumbbell Chest Press and Floor Chest Press
Dumbbell chest press guide for women: Learn the benefits, form tips, and variations of the dumbbell chest press and floor chest press. Perfect for strength, tone, and safe workouts for women over 40.
Standing Hamstring Stretch
How to do Standing Hamstring Stretch: Target your calves and hamstrings with this simple move to boost flexibility and improve mobility.
Star Crunch Exercise
A star crunch is not just a treat, but an advanced abdominal exercise that tests your core strength & endurance. Find out how to do this unique ab exercise!
How To Do Scapular Retraction Exercise and Fix Computer Back
How To Do Scapular Retraction Exercise and Fix Computer Back! Building a strong upper back is essential for maintaining good posture and overall functionality. One highly effective exercise for achieving this is scapular retractions. This movement specifically targets the muscles of the upper back, enhancing posture, stability, and muscular balance. By regularly incorporating scapular retractions into your fitness routine, you …
Clam Shell Exercise with Bands for Abductor Activation
Clam Shell Exercise for Hips | Banded Clamshells for Abductor Activation Video Demonstration: Clam shell exercise The clam shell exercise, is a simple yet profoundly effective lower body movement that I include frequently for my online fitness coaching clients. I love it’s ability to target and strengthen the hips, particularly the abductor muscles. This exercise, which mimic the opening and …
Rear Delt Fly or Reverse Dumbbell Flyes
How to Do Rear Delt Fly or Reverse Dumbbell Flyes The Rear Delt Fly, often referred to as Reverse Dumbbell Flyes or the Dumbbell Rear Delt Raise, stands as a cornerstone exercise for those looking for a shoulder sculpting workout. With its precision targeting of the posterior deltoids, reverse flyes go beyond looks, offering benefits from posture correction to shoulder …
Incline Dumbbell Flye Pulses
Incline Dumbbell Flye Pulses As an online fitness coach dedicated to empowering women through strength training, I’ve spent over two decades refining workout techniques that not only build strength but also enhance physical appearance. One of my go-to exercises for developing the upper chest area is the incline dumbbell flye pulse or pulsing incline dumbbell flys. This exercise is a …