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Old 12-20-19, 02:43 PM  
Vintage VFer
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Thumbs up Video Link: Finally, a bone-building workout that I enjoy!

And it's FREE on YouTube!

WPT University Place: Strong Women, Strong Bones

https://www.youtube.com/watch?v=JbQZSGUmmjU

I can see where the presentation may not be everyone's cup of tea. But, it has all the exercises that are recommend. The instructor is calm and cues fairly well. The exercises are at a slow and controlled paced. Two sets of ten reps for most of them, so you can go heavy.

Total Workout Time: 68 Minutes

*Warm-Up
*Squats/Sumo Squats (2 sets 10 Reps)
Military Press (2 Sets 10 Reps)
Biceps Curls (2 Sets 10 Reps)
Wrist Curls (2 Sets 10 Reps)
Upper Back Rows (2 Sets 10 Reps)
Calf Raises/Toe Lifts (2 Sets 10 Reps)
*Pelvic Tilts/Glute Raises (2 Sets 10 Reps)
Prone 1 Arm/1Leg lifts (2 Sets 10 Reps)
Side Leg Lifts (2 Sets 10 Reps)
*Prone Chest Press/ Triceps (2 Sets 10 Reps)
Tandem Walk (2 Sets 10 Reps)
Tree Pose (2 minutes each side)
Stretch

*The warm-up is too short, so more is needed. I modify the squats into sumo squats. I modify the pelvic tilts into weighted glute raises. I add triceps exercises between chest presses.
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Old 12-20-19, 02:56 PM  
bee
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Thanks!
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Old 12-20-19, 03:01 PM  
prettyinpink
 
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Thanks, this looks great.
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Old 12-20-19, 04:06 PM  
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!!! Thank you !!!
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Old 12-21-19, 12:19 AM  
Karen Beckwith
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Old 12-21-19, 01:36 AM  
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Thank you!
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Old 12-21-19, 11:50 AM  
agatha
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I have the original Strong Women Stay Young on VHS. The appeal of that, too, was the slow count weight lifting. I like this updated version. Thanks for sharing!
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Old 12-21-19, 08:46 PM  
donnadc
 
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Thanks for posting!

Does anyone have the Strong Women Strong Bones book? Are these the same exercises as in the book? I'm thinking I don't "need" another book, especially if it's basically the same info.

Also wondering..why the slower speed? So as to not cause injury or does the slower speed help with bone building?

Last edited by donnadc; 12-21-19 at 08:48 PM. Reason: afterthought question
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Old 12-21-19, 09:11 PM  
Pam61
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Alta, thank you for posting. This looks good and I can't wait to try it. I like that it's not rushed.
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Old 12-21-19, 09:47 PM  
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