{"id":801495,"date":"2026-07-14T14:54:24","date_gmt":"2026-07-14T14:54:24","guid":{"rendered":"https:\/\/www.newsbeep.com\/ca\/801495\/"},"modified":"2026-07-14T14:54:24","modified_gmt":"2026-07-14T14:54:24","slug":"elizabeth-day-shares-the-11-full-body-exercises-that-help-her-build-strength-and-move-freely-at-47","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/ca\/801495\/","title":{"rendered":"Elizabeth Day shares the 11 full-body exercises that help her build strength and move freely at 47"},"content":{"rendered":"

Elizabeth Day<\/a> recently offered a glimpse into her strength training<\/a> routine by sharing a PT-led workout at her local gym, which included TRX<\/a> and dumbbell<\/a>-based moves.<\/p>\n

‘I’m a regular client at Damo’s PT Studio<\/a>,’ the novelist and journalist said<\/a>. ‘I love it here and today we are going to share a workout with one of my favourite trainers, Kev, the legend.’<\/p>\n

She reminded followers of how important strength training is for healthy ageing.<\/p>\n

‘We both think it’s super important for anyone, but particularly for women of a certain age<\/a>,’ she said. ‘I’m in my late 40s. I discovered strength training a few years ago. It’s so important for us to build up that muscle<\/a>. It\u2019s not about \u201cslowing down.\u201d It\u2019s about getting stronger, moving better, and feeling confident.’<\/p>\n

Kev also highlighted her consistency. <\/p>\n

‘Her commitment to her workouts<\/a> is genuinely impressive,’ he said. ‘[She makes] challenging exercises look fab \u2013 and [does] it with a smile.’
<\/p>\n

Elizabeth Day’s 11 exercises for full-body strength1. TRX<\/a> squat\"ImageStand facing the TRX and hold one handle in each hand with a neutral grip and your palms facing each other. Keep your elbows bent slightly and the straps taut.Stand with your feet about shoulder-width apart, toes pointed slightly outward if comfortable. Brace your core and keep your chest up.Push your hips back and bend your knees to lower into a squat<\/a>. Allow your arms to extend as you descend.Lower until your thighs are parallel to the floor or as low as your mobility allows, while maintaining good form.Press through your heels to stand back up, squeezing your glutes<\/a> at the top. 2. TRX forward lunge\"ImageStand facing away from the TRX. Hold one handle in each hand and press your arms straight overhead so there is some tension in the straps. Stand with your feet hip-width apart.Step one foot forward into a lunge<\/a>.Lower until both knees are bent to about 90\u00b0, keeping your front knee tracking over your toes.Keep your arms overhead throughout the movement, using the straps for stability.Push through the front heel to return to the starting position. As you rise, allow the handles to lower to about chest level, then press them back overhead before beginning the next rep.3. TRX inverted row\"ImageStand facing the TRX and hold the handles. Walk your feet towards the anchor point. Lean back around 30-45\u00ba (you’re still fairly vertical) until your arms are fully extended and your body forms a straight line from head to hips to heels.Bend your elbows and pull your chest towards the handles, squeezing your shoulder blades together. Pause, then lower yourself back to the starting position until your arms are straight. Don’t let your hips drop or lower back arch. 4. Banded standing chest fly\"ImageStand in a split stance position with your front knee slightly bent and your back leg straight. Hold one end of a resistance band in each hand, palms facing each other. The bands should each be anchored around chest height. Open your arms out wide, keeping a slight elbow bend. Squeeze your chest to bring the bands back together. Keep your ribs and shoulders down and your core engaged.Pause, then return to the starting position.5. TRX assisted pull-up<\/a>\"ImageFace the TRX. Hold the handles with straight arms above you. Your chest is lifted and your knees are bent with feet flat on the floor. Pull your body upward so your chest touches the handles by driving your elbows back and squeezing your back muscles. Pause briefly at the top.Slowly lower yourself back to the starting position with control, fully extending your arms. 6. Barbell deadlift\"ImageStand with your feet shoulder-width apart, with a barbell positioned in front of you.Hinge at your hips and lower down, with a slight bend in your knees, until you’re far enough down to grab the bar (you can choose an overhand grip, underhand grip, or mixed grip). Keep your spine neutral by looking forward, not up.While grasping the bar, keep your shoulders back, then squeeze your glutes and brace your core. Stand up by driving your hips forward until you’re standing tall.Pause for a moment at the top, then slowly lower back down to the ground. \"ImageStand in front of a bench or platform that is around knee height, with feet hip-width apart. Hold a dumbbell in each hand. Place one foot onto the platform behind you, gently resting the top of your foot to stabilise. Your front foot should be far enough in front of the bench that it is directly underneath your knee at the bottom of the squat. Engage your core and glutes and lower down with control. Look straight ahead and keep your head and shoulders upright. Stop when your back knee hovers just off the ground or when you are as low as you feel comfortable.Pause, then drive through your front foot and squeeze your glutes as you stand back up.8. TRX pike to knee tuck\"ImagePlace your feet in the TRX straps. Start in a high plank position with your hands under your shoulders and your body straight.Push through your hands and lift your hips upward. Keep your legs as straight as possible and try to form an upside-down ‘V’.Lower back down into a high plank<\/a> with control and engage your core<\/a>.Pull your knees toward your chest while keeping your shoulders stable.Return to the plank position. 9. Crush press\"ImageLie on a flat bench with your feet planted on the floor.
Hold two dumbbells pressed together over your chest. Keep squeezing the dumbbells together as you lower them slowly to the middle of your chest, keeping your lats engaged and shoulder blades pulled back and down.Pause, then press back up to the starting position with control. 10. Reverse lunge to hammer curl and press \"ImageStand tall holding dumbbells at your sides.
Step one foot back into a reverse lunge, lowering your back knee until it lightly taps or hovers above the floor, keeping your front knee over your front ankle.
Push through your front heel back up to standing.Perform a hammer curl by lifting the dumbbells toward your shoulders until your thumbs nearly touch your shoulders. Your palms should stay facing each other.At the top of the curl, press the dumbbells overhead into a shoulder press. Lower the dumbbells back down with control.
11. Dumbbell V-sit hold\"ImageSit on the floor while holding a dumbbell with both hands in front of your chest.Lean your torso back slightly, engage your core, and lift your feet off the floor.Straighten your legs forward and maintain a V-shaped position with your body. Hold, keeping your chest lifted and back straight.<\/p>\n

One of our most frequently asked questions here at Women\u2019s Health? How to build muscle and burn fat at the same time. So, we asked superstar trainer Oyinda Okunowo<\/a> exactly how to do it. In this 4-week plan \u2013 created exclusively for Women\u2019s Health COLLECTIVE members \u2013 you\u2019ll get the workouts and nutrition guidance needed to help you on your way to better body composition. Tap the link below to unlock 14 days of free access to Oyinda’s plan and start training today.<\/p>\n

Get the plan<\/a><\/p>\n

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