Full Body 1 Dumbbell and Cardio Workout for Women Over 40

Full Body 1 Dumbbell and Cardio Workout for Women Over 40

Full Body 1 Dumbbell and Cardio Workout for Women Over 40

Grab 1 dumbbell or a kettlebell for this calorie-torching full-body workout.

I have a TON of fun drills programmed on this workout for you.

We have cardio training, balance training, strength training, and an ab routine that kicked my butt at the end. It’s so good I had to drop down to the modified version. My abs were screaming at me.

There is literally something for everyone in this video. So, have fun, sweat lots and smile big when you’re done.

TOOLS NEEDED

1 moderate dumbbell or a kettlebell, and I am also using a BOSU ball – but that is totally optional

THE WORKOUT

1. Squat to inch worms to bear jumps
2:30 AMRAP ladder-style

2. Chest press – 1 arm
3. Alternating bent over row
4 x 40sec

4. Balance series
5. Other leg
2 x 30sec

6. 1 arm push press to squat
7. Other arm
8. Hanging snatch to reverse lunge
9. Other arm & leg
10. Bicep curls
11. Tricep extensions
3 x 30sec

12. Ab crunches
13. Straight leg leg crossovers
14. Other side
15. Bridges
2 x 40sec

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

Kettlebell Cardio for Women Over 40

Kettlebell Cardio for Women Over 40

Kettlebell Cardio for Women Over 40

Grab your kettlebell, or one dumbbell, for this all-levels cardio workout.

Here’s another EMOM workout for ya (every minute on the minute), and this time we use a kettlebell or one heavy dumbbell.

As always I show modifications, as well as give rep numbers, for each minute, dependant on where you are in your fitness journey.

And… you want to stay to the end too! We finish this baby off with a fun little ab series.

Β TOOLS NEEDED

kettlebell or 1 heavy dumbbell

THE WORKOUT

Minute 1: Clean to lunge
5-7 reps each side

Minute 2: KB swings
20-30 reps

Minute 3: Squat to press
8-10 reps

Minute 4: Plank jacks with KB taps (or modification)
20-30 reps

Abs:
1. Russian twists
2. Crunch & press
3. Reverse curl to legs lowering
2 x 30sec

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

Seated Dumbbell Workout for Lower Body Injuries for Women

Seated Dumbbell Workout for Lower Body Injuries for Women

Seated Dumbbell Workout for Lower Body Injuries for Women Over 40

Join me for all seated upper body dumbbell workout. Perfect if you have a foot/ankle/knee/hip/low back injury.

This workout is all seated, so it’s perfect for anyone who has a lower-body injury.

You will also love this workout if you just dig a workout where you are seated the whole time.

TOOLS NEEDED

chair, a pair of light & moderate dumbbells

THE WORKOUT

1. Tricep extensions
2. Bicep curls
3. Shoulder presses
4. Concentration curls
5. Other arm
6. Arnie presses
7. Reverse flys
8. L raises

2 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

Beginner Low Impact Cardio for Women Over 40

Beginner Low Impact Cardio for Women Over 40

Beginner Low Impact Cardio for Women Over 40

No jumping, no up and down moves, and all exercises perfect for the beginner exreciser.

This little workout is perfect for beginners to help build your cardio and stamina, as well as all others who don’t feel like pushing themselves too hard and would like a light workout.

I could also see this workout as a go-to program for when you’re feeling under weather… because remember, if you ain’t feeling good you need to keep your butt out of the gym and stay at home πŸ™‚

Β TOOLS NEEDED

nothing

THE WORKOUT

1. Tap & jack
2. Squat & side steps
3. Squat & row
4. Alternating reverse lunges
5. Alternating knee lifts
6. Jab, squat & jab
Ladder-style
40sec

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

Upper Body & Cardio Intervals Using 1 Dumbbell for Home for Women Over 40

Upper Body & Cardio Intervals Using 1 Dumbbell for Home for Women Over 40

Upper Body & Cardio Intervals Using 1 Dumbbell for Home for Women Over 40

Grab a dumbbell or kettlebell for this upper body & cardio workout.

Ok, I am going to tell ya right now… I was a mess filming this workout.

Hahahaha πŸ˜‚ I don’t know if it’s because I hadn’t eaten in a while at time of filming and it was the lack of carbs, or if it was the heat, or if this is just me now at 50???

But by the middle of the workout, I kinda lose my ability to speak English and count.

Don’t worry, the workout rocks, it’s the fitness instructor who needs some help.

If anything I think I will keep you entertained and if you ever thought I must do some mad editing and re-takes of my videos, this workout will set those myths aside.

One take, one chance. That’s how I roll.

TOOLS NEEDED

1 moderate dumbbell (or kettlebell), and a chair

THE WORKOUT

1. Burpee over the dumbbell
8 x 20sec

2. 1 arm chest press
3. Other arm
4. Pullover crunch
3 x 40sec

5. Chair renegade row
6. Other arm
7. Tricep extensions
3 x 40sec

8. Squat swings & woodchops
8 x 20sec

9. Curl to press
10. Windmill (alt sides with each set)
4 x 40sec

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

Sign UpTo Receive Your 21 Day Fitness Program

Start receiving your personalized fitness program by entering your name, email, and answer 2 simple questions.

Do you currently work out?
Fitness Goal

WE HAVE LIFT OFF! Now, go head to your In Box to confirm your subscription so I can send you your first workout πŸ‘ŠπŸΌ