15 Minute Full Body Strength Training Workout for Women Over 40

15 Minute Full Body Strength Training Workout for Women Over 40

15-Minute Full Body Strength Training Workout for Women Over 40

Quick, effective and sweaty is the motto for this workout. Using only one dumbbell you will hit every muscle in the body while also getting the heart rate up.

This workout is also all standing, no up-down exercises, and because of the exercises chosen for this workout, you will also get a great core workout.

TOOLS NEEDED

one moderate dumbbell

THE WORKOUT

3 x 30sec
Goblet squat to lunge
Alternating wood chops
Snatch & press
Side lunge to high pull
Side lunge to high pull

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SHOULD BE DOING

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FIT & FIERCE...
HERE WE COME.

 

PJ ox

HIIT Cardio and Abs with the Mini Ball For Women Over 40

HIIT Cardio and Abs with the Mini Ball For Women Over 40

25-Min HIIT Cardio and Abs with the Mini Ball for Women Over 40

Are you ready to HIIT your abs and get the heart rate up? Using the mini ball (aka small ball, Pilates ball) we will alternate between one high-intensity exercise and one ab exercise.

And… if you’ve never met caffeinated PJ you will in this workout.

TOOLS NEEDED

mini ball or small pillow

THE WORKOUT

3 x 30sec
Squat figure 8’s
Crunch

3 x 30sec
Squat shuffles w/ dunk
Iso-hold squat w/ overhead passes

3 x 30sec
Alt transverse lunge w/ press
Oblique crossovers

3 x 30sec
Iso hold bridge w/ adductor pulses
V sit w/ arm lift

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

GRAB MY 25 DAY FITNESS PROGRAM AND LET ME DO THE PROGRAMMING FOR YA.

 

FIT & FIERCE...
HERE WE COME.

 

PJ ox

BOSU and TRX Workout for Women Over 40

BOSU and TRX Workout for Women Over 40

30-Min BOSU and TRX Workout for Women Over 40

I had so much fun programming and filming this workout! If you own a TRX and a BOSU ball you are in for a treat.

Using both pieces we cycle through a series of exercises, HIIT-style, so you get the most bang for your workout.

😢 Sorry, there are no equipment subs for this workout. You must have a TRX and a BOSU to do it.

TOOLS NEEDED

TRX & BOSU ball

THE WORKOUT

3 x 30sec
Over dome ankle touch
Reverse flys 4
Alternating single leg jump stick
Wide row to bicep curls
Push up to wide mountain climber
Sumo squat jump
Tricep extensions

1 x 40sec
Plank 1:55
Oblique crossover
Mountain climber
Deadbug
BOSU Plank walk

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

GRAB MY 25 DAY FITNESS PROGRAM AND LET ME DO THE PROGRAMMING FOR YA.

 

FIT & FIERCE...
HERE WE COME.

 

PJ ox

The Best Upper Body Finisher for Women Over 40

The Best Upper Body Finisher for Women Over 40

9-Min The Best Upper Body Finisher for Women Over 40

WOW! Add this upper body finisher after a strength workout to completely toast the triceps and biceps, while sculpting your shoulders. Trainer’s promise – this workout finisher delivers!

TOOLS NEEDED

a pair of moderate dumbbells

THE WORKOUT

3 x
Iso-hold shoulder press
5 Shoulder presses

3 x
Iso-hold two-arm row
10 Two-arm rows

3 x
Iso-hold chest press
10 Chest presses

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

GRAB MY 25 DAY FITNESS PROGRAM AND LET ME DO THE PROGRAMMING FOR YA.

 

FIT & FIERCE...
HERE WE COME.

 

PJ ox

Bodyweight Strength Workout for Women Over 40

Bodyweight Strength Workout for Women Over 40

25-Min Bodyweight Strength Workout for Women Over 40

Dreaming of a workout that will go by fast, one that won’t have you watching clock wondering when it ends? A workout that has no repeats or equipment?

Then your dreams and prayers have been answered.

Join me for this total-body strength workout, using only your body weight, with no repeats.

TOOLS NEEDED

nothing

THE WORKOUT

1 x 50sec
Dead bug
Legs up crunch
Bicycles
Push-ups to reach
Inchworms
Plank ups
Squat w/ pulse
Single leg deadlift w/reach
Single leg deadlift w/reach
Step out side lunge
Step out side lunge
Renegade rows
V arms squats
Good mornings
Seated tricep dips
V sit
Reverse bridges
Marching bridges

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

GRAB MY 25 DAY FITNESS PROGRAM AND LET ME DO THE PROGRAMMING FOR YA.

 

FIT & FIERCE...
HERE WE COME.

 

PJ ox

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