Home Workout with 1 Dumbbell

Home Workout with 1 Dumbbell

15-Minute Arm Workout for Women Over 40

This total body workout uses only one dumbbell.

This is also a total mixed bag of exercises too. We alternate through cardio moves, to get the heart rate up, and strength moves to hit the muscles of your upper and lower body, and then we finish it all off with a fun little ab routine at the end.

You will not be disappointed with this workout! Trainer’s promise πŸ˜‡

It will give you results + as well as entertain the heck out of ya πŸ˜‚

Can’t wait to hear what you think!

TOOLS NEEDED

1 moderate dumbbell

THE WORKOUT

⁣1. Squat & reach
2. Mountain climber (use chair to modify)
8 x 20sec

4. 1 arm/ 1 leg chest press
5. 1 arm skull crusher
2 x 40sec

6. Other arm & leg chest press
7. Other arm skull crusher
2 x 40sec

8. Weight bridges
9. Static bridge
2 x 40sec

10. Seal jacks
11 Plank jacks (use chair to modify)
8 x 20sec

12. 1 arm row
13. Arm up pendulum lunge
2 x 40sec

14. Other arm row
15. Other leg pendulum
2 x 40sec

16. Side shuffle squats
17. Squat jumps (or squat pulses)
8 x 20sec

Abs
1. Bicycles
2. Reverse curls
3. Side crunch
4. Other side
1 x 40sec

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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FIT & FIERCE...
HERE WE COME.

 

PJ ox

Barre Workout No Equipment

Barre Workout No Equipment

40-Minute Barre Workout for Women Over 40

This is a Fitness with PJ first! My first of many barre workouts I will be releasing on the channel.

I got certified last year and love the low impact nature of this type of workout.Β 

This is also Workout 1 in my Living Room Series. Workouts designed for home, with little to no equipment, for all levels.

 

TOOLS NEEDED

The back of a chair, your couch or a wall for balance

THE WORKOUT

1. Straight leg lifts with micro bends
2. Kicks
3. Leg lifts
4. Step out plies
5. Pulse
6. Inner thigh pull to side bend
7. Side leg lift
8. Pulse
9. Hold
— Do series with other leg x 2

10. Hip extension
11. Bent knee extensions
— Do series with other leg

12. PLank
13. Feet flexed crunch
14. Scissor legs

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

GRAB MY 21 DAY FITNESS PROGRAM AND LET ME DO THE PROGRAMMING FOR YA.

 

FIT & FIERCE...
HERE WE COME.

 

PJ ox

Beginner Ab Workout

Beginner Ab Workout

Beginner Ab Workout for Women Over 40

This is a great workout to do when you A) just have 10 minutes, B) just want to hit the abs or C) you would like to add a functional ab workout at the end of your cardio workout, or another workout.

We hit all the muscles in the core, including the lo back muscles.

No tools required and full instruction is given with each move so you walk away a winner πŸ‘ŠπŸΌ

TOOLS NEEDED

none

THE WORKOUT

1. Plank with hip drops
2. Prone starfish
3. Crunch
4. Reverse curls
5. 4 point opposite arm & leg lifts
6. Side plank
7. Other side
8. Bicycles
1 x 45sec

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

GRAB MY 21 DAY FITNESS PROGRAM AND LET ME DO THE PROGRAMMING FOR YA.

 

FIT & FIERCE...
HERE WE COME.

 

PJ ox

Bodyweight Upper Body Strength

Bodyweight Upper Body Strength

Bodyweight Upper Body Strength for Women Over 40

The perfect home workout! No tools, bodyweight-only upper body strength workout for women over 40.

This workout is one of my faves. It’s a gem of a workout hitting the low back muscles, the shoulders, the posture muscles, and the triceps.

It’s great to do on its own or paired with a cardio workout – and it’s also the perfect living room, home workout. No tools are required and we are on the ground for the entire workout.

If you have had any history of low back pain, or shoulder pain this workout is going to become your go-to.

TOOLS NEEDED

Tools: none

THE WORKOUT

1. Cactus arms low back extensions
2. Swimmers
3. Prone starfish
4. Plank ups
5. Protract/retract with plank
6. Seated tricep dips
3 x 40sec
⁣
Ladder drill:
1 arm push-ups (ground or wall)
7 reps to 1 rep
⁣

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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FIT & FIERCE...
HERE WE COME.

 

PJ ox

Dumbbell Tabata Home Workout

Dumbbell Tabata Home Workout

Dumbbell Tabata Home Workout for Women Over 40

This is the perfect social distancing workout for home.

Using only 1 pair of dumbbells (or a couple of cans of food) we work every muscle in the body.

The workout is programmed Tabata style, eight rounds of 20 seconds, with eight different moves.

It’s a great home workout, as well as perfect for small spaces and apartments (there is no jumping).

I also give a ton of modifications if you have shoulder issues, knee problems, or are just starting out and need some “toned” down versions of the moves.

Β As always, I got your back πŸ‘ŠπŸΌ Now, let’s go!

TOOLS NEEDED

1 pair of light or moderate dumbbells, a chair or bench

THE WORKOUT

1. Dumbbell cleans
2. Shoulder presses
8 x 20sec

3. Arms up alt reverse lunges
4. Tricep dips
8 x 20sec

5. Renegade rows
6. Squat thrusts with dumbbells
8 x 20sec

7. Chest press + bridges
8. Drunken mountain climbers
8 x 20sec

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

GRAB MY 21 DAY FITNESS PROGRAM AND LET ME DO THE PROGRAMMING FOR YA.

 

FIT & FIERCE...
HERE WE COME.

 

PJ ox

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