The Perfect Training Session for Men Over 40
by Funk Roberts
As a trainer or coach, we understand the importance of delivering effective and targeted workouts to our clients. That’s why I am giving you a proven full workout session that will help you optimize your training sessions and deliver exceptional results.
This is just a glimpse into the wealth of knowledge and resources available in our new Training Specialist for Men Over 40 Certification Course.
But here’s the best part: you can swipe this workout session and implement it right away!
It’s a plug-and-play solution that allows you to deliver impactful workouts to your clients with ease.
In this training session, I’ve put together a cohesive and effective routine that incorporates various exercises and training techniques to address strength, mobility, cardiovascular fitness, and overall functional ability and addresses the specific needs and goals of men over 40.
It’s designed to take approximately 60 minutes, providing a well-rounded and efficient workout experience. Whether you’re working with clients in a one-on-one setting or leading a group class, this training session will help you maximize your impact.
I always start off with my Dynamic-6 warm up of it’s one on one or my general dynamic warm up of it’s a group…today we will focus on one-on-one training.
The main workout session will be split into 2 mini circuits that target the upper body and then the lower body using the fundamental movement patterns. combining functional training for strength and muscle while building in a metabolic protocol for fat loss and cardio burn.
My sessions always include either and abs and core finisher or a metabolic finisher…today we will combine both.
Then after we end with session with a stretch..
Here is the breakdown
Warm-up (10 minutes) – Dynamic-6 Full Body Functional Warm Up
Start with 2-3 minutes of light cardio, such as jogging in place or brisk walking on the treadmill, to increase heart rate and blood flow. Follow with myofascial work, dynamic stretches and mobility exercises to warm up the major muscle groups and prepare the body for the workout ahead.
Move onto activation exercises to engage specific muscles and corrective exercise to prepare the body for the workout ahead. Complete the warmup by waking up the central nervous system with a high intensity movement.
- Self-Myofascial Release: Quads and Pecs 30 seconds roll and 30 sec oscillation per body part
- Biphasic Hip Flexor Stretch – 30 seconds of oscillation then 15 seconds end range hold
- Quadruped Bird Dog – Opposite Arm and Leg (with band pull optional) – 60 seconds each side
- Banded Glute Bridge & Side Plank Hip Dips – 3 sets of 5-8 reps each
- KB Goblet Squat (or BW Squat) – 3 sets of 5 reps
- Speed Jacks to Vertical Jump – 3 sets of 5 speed jacks to 1 vertical jump and hold
Functional Lower Body Circuit (15 Minutes)
This circuit using fundamental movement patterns and metabolic training protocol combined. Each exercise will be done 3 times before moving onto the next using timed intervals. The exercise will cover squat, lunge and hip hinge.
Perform each exercise for 40 seconds of work followed by 20 seconds rest 3X before moving onto the next exercise.
- Loaded Dumbbell Glute Bridge
- KB or DB Goblet Squat
- Alternating Suitcase Reverse Lunge
- Single Leg Bodyweight Romanian Deadlift
- DB Side to Side Lunges
Two Minute Break
Functional Upper Body Circuit (15 Minutes)
This circuit using fundamental movement patterns and metabolic training protocol combined. Each exercise will be done 3 times before moving onto the next using timed intervals. The exercise will pull (both horizontal and vertical), push (both horizontal and vertical) and carry.
Perform each exercise for 40 seconds of work followed by 20 seconds rest 3X before moving onto the next exercise.
- Dumbbell Chest Press
- Bent Over Dumbbell Rows
- Overhead DB Shoulder Press
- Front Lat Pull Downs
- Heavy DB or KB Farmers Walks
Ab and HIIT Finisher (10 minutes)
Perform this circuit of high-intensity exercises targeting the core and overall conditioning.
Perform each exercise for the designated number of repetitions or time, with minimal rest between exercises. Complete 2-4 sets
Modify exercises as needed to maintain proper form and intensity.
- Mountain Climbers – 30 seconds
- Bicycle Crunches – 12 reps per side
- Burpees – 10 reps
- Plank Jacks – 30 seconds
- Russian Twists – 12 reps per side
- High Knees – 30 seconds
Alpha ROM Stretch Routine (10 minutes)
End the session with a thorough stretching routine to promote range of motion, flexibility, prevent muscle imbalances, and aid in recovery.
Take this opportunity to acknowledge the efforts of the group and provide any final words of motivation and encouragement. Remind participants to stay hydrated, refuel with proper nutrition, and listen to their bodies for adequate recovery.
This Range of Motion stretching routine focuses on hips, lower back, hamstrings and quads.
Perform each hold for 60 seconds with a 15 second transition.
- Forward Lunge Hold Right
- Forward Lean Stretch Right
- Forward Hang
- Downward Dog
- Forward Lunge Hold Left
- Forward Lean Stretch Left
- Forward Hang
- Downward Dog
But that’s just the beginning.
During the Training Specialist for Men Over 40 Certification Course we will have 8 weekly LIVE virtual teaching sessions, where I will dive deep into programming principles and provide plug-and-play templates that you can customize to create result-driven workouts specifically tailored for men over 40, 50, and 60.
You’ll learn the science-backed strategies, exercise modifications, and training techniques that will help you unlock the full potential of your clients and take your training sessions to the next level.
So, get ready to experience the power of my perfect training sessions for men over 40 and witness the transformative impact it can have on your clients.
Remember, this is just a taste of the comprehensive programming, principles and jam-packed self-directed information that you’ll learn in my Training Specialist for Men Over 40 certification course.
Click HERE To enroll today and save, so you can be part of the July 11th 8 week cohort with weekly live teaching, modules and access the full range of resources and become a certified Training Specialist for Men Over 40.
