‘This works’: Fitness icon Suzy Jalowsky, 60, shares the simple exercise formula she swears by

It’s easy to overcomplicate your fitness routine, especially when you’re being bombarded by information on social media about how to optimise every aspect of your workouts. But improving your fitness and building strength doesn’t have to be complicated – as a new reel from fitness icon Suzi Jalowsky shows.

The 60-year-old shared how just 30 minutes of walking daily paired with three simple strength workouts can help women over 40 ‘look better, feel better and stay strong’ as they age.

‘This works,’ she wrote in the caption. ‘Consistency with the basics will take you where you want to be. We often look for complicated solutions, but the basics are what truly change your body.’

Suzi Jalowsky’s strength routine

To add to the simplicity of the workout, Jalowsky uses just two 12lb (roughly 5kg) dumbbells throughout – so you don’t need to spend hundreds of pounds on expensive equipment to get started.

The workout

How to do the moves

• Stand with your feet hip-width apart and a slight bend in your knees.
• Hinge at your hips until your chest is almost parallel to the floor, keeping your back flat and your shoulders down.
• Hold a dumbbell in each hand with your palms facing each other and your arms hanging below your shoulders.
• With a slight bend in your elbows, raise the weights out to shoulder height, squeezing your upper back and shoulder blades together.
• Lower the dumbbells back to the starting position with control.

• Stand with your feet shoulder-width apart, holding a dumbbell in each hand.
• Bend over while bracing your core and keeping your back straight and chin tucked.
• Draw the dumbbells towards your waist, keeping the elbow tucked into your side.
• To complete the rep, extend the arms back to the starting position.

• Stand with your feet hip-width apart, hands on your hips.
• Take a big step back with your right leg, crossing it behind your left. Bend your knees and lower your hips until your left thigh is nearly parallel to the floor. Keep your torso upright and your hips and shoulders as square as possible to the wall in front of you.
• Return to start. Then repeat on the other side.

• Start with a dumbbell in each hand, arms down and palms facing your body.
• Rotate each hand so your palms face forwards. Keeping a slight bend in the knees, activate your glutes.
• Engaging your core to avoid any sway in the hips, bend your arms, lifting one of weights to chest height in a slow, controlled movement.
• Keep your shoulders relaxed and down, and keep your head, neck and spine neutral. Don’t arch your back.
• In another slow, controlled movement, lower the weight back down to your thighs by straightening your arms while raising the other one to your chest. Repeat.

• Stand with your knees bent and lean forward slightly, with a dumbbell in each hand.
• Keeping your back straight, bend your dumbell-holding arm 90 degrees at the elbow so your triceps are aligned with your back and your biceps are perpendicular to the floor.
• Engage your core and your triceps and hinge at the elbow, lifting the dumbbell up and back as you try and straighten your arm. Your triceps should stay still; only your elbow moves.
• Guide the weight upward until your arm is straight, pause, then lower back down slightly to begin your pulses.

• Stand with your feet slightly wider than shoulder width apart, evenly distribute your weight, and turn your toes out to 10 and 2 o’clock. Hold a dumbbell in each hand.
• Keep your core tight and chest tall as you inhale, bend your knees, and sink your hips down until your thighs are parallel to the floor.
• Exhale as you drive through your feet back to an upright standing position.

Upright row

• Stand with your feet shoulder-width apart, holding the dumbbells with straight arms in front of your legs. Your palms should face your body.
• Engage your abs. Keep your chest up and eyes forward.
• Lift the dumbbells up to mid-chest height or just below your chin. Keep your dumbbells close to your body by raising your elbows up and out to the sides.
• Pause at the top, then lower with control to the beginning.

Serve the platter

• Stand with your feet hip-width apart, holding a dumbbell in each hand.
• Bend your elbows to 90 degrees, tucking them tightly against your waist with your palms facing upwards.
• Slowly extend your arms out in front, raising them to shoulder height.
• Pull your elbows pack to the starting position.

• Start with your feet together, holding a dumbbell in both hands at your sides. Shift your weight to your left leg, with your knee slightly bent.
• Hinge at your hips to bring your chest down while raising your right leg behind you until your body is in a line from your head to your right foot.
• Reverse back to the starting position and repeat, then switch sides.

Star jump with squat

• Start by standing with your feet shoulder-width apart and a single dumbbell held with both your hands in front of your chest.
• In one movement, jump your feet out to the side and press the dumbbell over your head.
• Jump your feet back in, bring the dumbbell back to your chest and lower into a squat. Continue by jumping your feet out to the side again and repeating the movement.

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Lauren Geall is deputy site editor for Women’s Health UK and Men’s Health UK. She graduated from Exeter University with a BA in English Literature before studying an MA in Magazine Journalism at City, University London. She’s been writing about health, fitness and wellbeing for over five years, with a total of seven years in digital journalism. Prior to her current role, she worked at Stylist as the acting health and fitness editor. As well as being a keen runner, Lauren is passionate about women’s sport and can often be found cheering on Arsenal Women at the Emirates or keeping tabs on the Red Roses’ latest win.