Welcome to the eleventh installment of our at-home resistance training series with Master Personal Trainer Kelley Workman. This session brings together dumbbell strength and functional core stability for a balanced, total-body challenge.

Today’s format: • ⏱ 1 minute per exercise

• 🛑 2 minutes rest after all 4 moves

• 🔁 Repeat for 3–4 rounds (~30 minutes total) Circuit breakdown:

1️⃣ Lying Close Grip Alternating Press + Glute Bridge • Lay on your back, dumbbells in close grip • Keep hips lifted in a glute bridge • Alternate pressing one dumbbell at a time 🔥 Works: chest, triceps, core, glutes

2️⃣ Kneeling Dumbbell Front Raises • From a tall kneeling position • Raise dumbbells to shoulder height, palms down 🔥 Works: shoulders, core stability

3️⃣ Bird Dog + Tricep Press • Start in bird dog position • Extend opposite arm and leg • Add a tricep press with the extended arm 🔥 Works: triceps, core, back stabilizers

4️⃣ Choice Move: Plyo Push-Up 💥 OR Dead Bug Alt DB Lifts 🐞 • Explosive push-up for power or controlled core strength with dumbbell dead bugs 🔥 Works: chest, arms, explosive power or core (depending on choice)

✨ Training notes: Keep form clean, don’t sacrifice technique for speed, and modify with lighter weights or bodyweight if needed. Aim for consistency: 3–4 solid rounds in about 30 minutes. Keep showing up. Keep moving forward. Your midlife strength journey continues here.

💪 ~ Kneepad Link: Thick, cushioned knee pads from Yflingjie offer support and protection for yoga, Pilates, and floor exercises with easy cleaning and anti-slip surface. It's a popular product! https://a.co/d/2tzD1Hs

~ 🎓 Train with Kelley: Explore custom training and support at www.kelleymoves.com

~ ▶️ New here? Start from the beginning and catch up on all past sessions in the full YouTube playlist: Resistance Training For Midlife - http://bit.ly/4fRdWYM

🧠 Helpful resources for deeper learning: • #1 Treatment For Bone Health - https://www.youtube.com/watch?v=agW5ub-51XM • The Bone Clinic: Queensland Research - https://www.youtube.com/watch?v=9EZw_wrFnmI • LIFTMOR RCT Study (PDF) - https://drive.google.com/file/d/1ZNh1GfV02RPVVpkGtkIwSbYvDaJ5vWlU/view