31K views · 1.6K reactions | An emotional reunion: Chinese veteran...

👋 Calling all midlife and senior women who want to get started with weights. A few quick tips before you start⬇️ 🌟Start light. Even 2 to 3lb weights (or water bottles) are plenty when you’re focussing on form and control 🌟Go slow. Focus on posture and breathing you’ll feel the difference 🌟Consistency wins. Aim to strength train 2 to 3 times a week - small steps add up to big results The routine👇 1. Hammer curls 2. Alternating front raise 3. Bent over row 4. Chest squeeze 5. Tricep kickback

THE MARES UNDERGO A FITNESS TEST The Botswana senior women's national team “The Mares” today completed the last day of the three-day fitness test that started on Monday. Below, head coach Alex Malete gives an insight into the fitness test camp. With O3 Beverages Umbro #wearebfa | Botswana Football Association