Lower Body Strength Workout with Dumbbells

Lower Body Strength Workout with Dumbbells

Lower Body Strength Workout with Dumbbells for Women Over 40

A lower body strength workout, using one pair of dumbbells made for women over 40. Strengthen and tone every muscle in your lower body, from your quads to glutes – you’re gonna love this one!

I also have my assistant on set with me, however, it was close to his dinner time so he was pretty antsy throughout.

Cute and adorable, but also a bit of a PITA too.

Have fun with the workout and I look forward to hearing your thoughts after you’re done ❤️

TOOLS NEEDED

booty band (optional), a pair of heavy dumbbells and access to a chair or coffee table or a couch

THE WORKOUT

Glute Activation Sequence (with booty band if you own one)
1. Side to side walks x10 ea way
2. Side plank with leg abduction x10
3. Other side x10
4. Bridge + 3 frogs x10
5. Standing fire hydrants x10
6. Other side x10
7. Stationary farmer’s walk x10
8. DB in other hand farmer’s walk x10

Strength Work
9. Goblet squat
10. Wide leg deadlift
11. Elevated bridges
3 x 45sec

12. Stationary lunge
13. Other leg
14. Alternating side to side lunges
3 x 45sec

15. 1 leg staggered RDL
16. Other leg
17. Straight leg elevated bridges
3 x 45sec

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SHOULD BE DOING

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FIT & FIERCE...
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PJ ox

Workout Finisher with Dumbbells

Workout Finisher with Dumbbells

Workout Finisher with Dumbbells for Women Over 40

A total body workout finisher to help get you fit and strong with dumbbells – and as always… for women over 40.

Hey there! So, add this after a cardio workout, HIIT or Tabata workout, or as a quick strength training workout if you’re short on time.

It’s fast, it’s effective and it will blast a ton of calories.

HINT: stay to the last 20-seconds and I’ll attach a great stretch workout you can add afterwards.

TOOLS NEEDED

a pair of moderate dumbbells

THE WORKOUT

1. Hang clean
2. Shoulder presses (or bicep curls)
3. Front squat
4. Alternating reverse lunges (or bridges)
5. Goblet squat

5 reps x 5 rounds

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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25 Minute Workout with Weights – Total Body

25 Minute Workout with Weights – Total Body

25 Minute Workout with Weights – Total Body for Women Over 40

Full total body workout in 25 minutes, using weights for women over 40. This is the most effective strength training workout for those times when you are short on time!

And FYI: while you may think that 20 different exercises, done for a minute each, will get you results – it won’t. Sorry!

Single set training is fine for once in a while, but for results (and results in a short amount of time), the research has proven over the years that multiple set training is the clear winner.

PS – let me know what you think about the new additions to the workout? Such as the fancy new timer and the exercise names 😉. I’m almost looking like a real YouTube fitness channel now.

 TOOLS NEEDED

a pair of moderate and heavy dumbbells, a chair and if you own a booty band – grab that too

THE WORKOUT

1. Squat
2. Chest press
3 x 40sec

3. Bulgarian lunge (or 1 leg squat)
4. Other leg
5. Renegade row (or standing alt rows)
3 x 40sec

6. Hip thrusts off chair
7. Push press
3 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

Ab Finisher Workout

Ab Finisher Workout

Ab Finisher Workout for Women Over 40

Torch your core with this 6-minute ab finisher workout for women over 40. Great to do as a workout finisher, or as a quick ab workout when you’re short on time and just looking for a good ab burn.

And… if you want to get yourself some more exercise:

Do this fun 32-minute bodyweight only cardio workout beforehand.

And this yummy 13-minute total body stretch routine afterwards.

TOOLS NEEDED

nothing

THE WORKOUT

1. Bear shoulder taps
2. Reverse curl to leg drop
3. Iso hold oblique crunch
4. Same side oblique crossover
5. Other side iso hold
6. Other side crossover
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

Metabolism Booster Workout with Dumbbells

Metabolism Booster Workout with Dumbbells

Metabolism Booster Workout with Dumbbells for Women Over 40

A metabolism booster workout for women over 40… because when you’re a woman over 40 you need all the metabolism boosters that you can get!

And one of the best ways is to build some muscle to boost your metabolism, and this total-body workout with dumbbells will do just that!

George also blesses us with his presence… and by sleeping through the whole workout 😂

You, however, will not have that luxury.

The workout includes circuit-style strength work, to increase your muscle tone so we can work on improving your metabolism, with little rest so we get a good calorie burn while we’re at it too.

I also play around with the tempo (speed of the exercise) to change up the intensity for us, we will also do a lot of unilateral training and balance work so we can hit the core, and I added a fun little dumbbell ab routine about 75% of the way in.

Although I was trying to get this workout under 45 minutes, I believe that it’s those extra 9 minutes that make this one so effective 😇

But, you can let me know.

TOOLS NEEDED

2 different sizes of moderate dumbbells, advanced people also grab (1) heavy dumbbell

THE WORKOUT

1. Chest press (done 3 different ways)
2. Sumo deadlift
3 x 40sec

3. Double arm bent over row (or TRX: pull ups)
4. Step out side lunge
5. Other leg
6. Squat & press
1 x 40sec

Unilateral Work:
7. 1 arm bent over row
8. Step out side lunge
9. 1 arm squat to press
x 10 — then do other side

10. High plank with sway 40 sec

Tempo Change – Unilateral Work:
11. 1 arm row – slow lift up
12. Step out side lunge – slow lower
13. Slow squat down to press
x 10 — then do other side

14. Forearm plank see saws 40 sec

15. 1 arm row – pause 3 count at top
16. Step out side lunge – pause balance 3 ct
17. Squat and slow press up
x 10 — do other side

Ab Work:
18. DB up marching knees
19. Kneeling figure 8’s
20. Iso hold lunge with Palloff press
21. Plank DB pull thrust
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

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