Are you ready to spice up your workout routine?

Starting a fitness journey at any age can be intimidating, but it's never too late to prioritize your health and well-being. Today, we're diving into a spicy workout that will challenge your muscles and leave you feeling accomplished. Join me as I reignite my fitness journey at age 48!

What does today's workout entail?

Today's workout consists of four rounds with one minute of rest between each round. Each round includes 15 push presses and 15 power cleans. These compound movements engage multiple muscle groups, providing a full-body workout.

4 rounds:

15 push presses
15 Powercleans
10/10 reverse DB lunges

Why are push presses and power cleans effective?

Push presses are a great way to build upper body strength, particularly targeting the shoulders, triceps, and core. By using the legs to generate power, you can lift heavier weights and challenge your muscles even more.

Power cleans, on the other hand, are a dynamic movement that works the entire body. They primarily target the lower body, including the hamstrings, glutes, and quadriceps. Additionally, power cleans engage the upper body, especially the shoulders, traps, and forearms.

Reverse Lunges

Reverse lunges are a great exercise for several reasons. First, they place less stress on the knees compared to forward lunges because they allow for a more natural movement pattern.

Additionally, reverse lunges engage your glutes, hamstrings, and quadriceps effectively, contributing to overall lower body strength and stability. They also help improve balance and coordination since they require stabilization while stepping back.

Ultimately, incorporating reverse lunges into your routine can enhance lower body strength, balance, and functional movement, making them a beneficial exercise choice.

What's next after the four rounds?

Once you've completed the four rounds of push presses and power cleans, it's time to move on to the next part of the workout. You'll perform three rounds of 15 lat pull downs directly into 12/12 single-arm dumbbell shoulder presses.

Why include lat pull downs and single-arm dumbbell shoulder presses?

Lat pull downs are an excellent exercise for targeting the back muscles. Strengthening these muscles can improve posture and overall upper body strength.

Single-arm dumbbell shoulder presses are a unilateral exercise that helps to correct muscle imbalances and improve stability. By working one arm at a time, you can focus on proper form and ensure each side of your body is equally strong.


Reigniting your fitness journey at any age is a commendable decision. Today's spicy workout, consisting of push presses, power cleans, lat pull downs, and single-arm dumbbell shoulder presses, will challenge your muscles and help you progress towards your fitness goals. Remember to listen to your body, take breaks when needed, and stay consistent. You've got this! Susie Aranda

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