what is the basic excercise routine for a 40 year old woman in good consition

A 40-year-old woman in good condition can make compound resistance training the foundation—at least three sessions a week—and add one or two well-spaced sprint-interval or HIIT sessions. If she is new to lifting, first take time to learn the movements safely. 1

• Choose enjoyable activities: Pick forms of exercise you like and can stick with; resistance training can be adapted to your preferences, including machines or different styles of lifting. 2
• Balance the routine: Combine strength work with cardiovascular training, and include flexibility or mobility work as appropriate. The broader fitness framework described includes resistance and cardio sessions, while the guest emphasizes compound lifting plus high-intensity work for women in their 40s. 3 4
• Avoid the moderate-intensity middle ground: The guest recommends polarizing cardio rather than defaulting to moderate-intensity sessions: use true high-intensity intervals or all-out sprints, with recovery between efforts and sessions. 5