Arms & Legs Superset Strength Builder for Women Over 40

Arms & Legs Superset Strength Builder for Women Over 40

38-Minute Arms & Legs Superset Strength Builder for Women Over 40

WOW! If you want to build strength in your legs and arms you are going to love this workout. Using tri-sets we work either the biceps or triceps, then move into a leg strengthening exercise, and then finish the tri-set off with a high-intensity cardio move.

All circuits have 3 rounds, with low impact options are shown throughout. And, you want to stick around until the end!

I have a special tricep finisher that I have never done before on the channel!! It is going to torch those triceps. Trainer’s promise.

TOOLS NEEDED

a pair of moderate and heavy

THE WORKOUT

3 x 40sec
Tricep kickbacks
Alt lunge
Weighted squat jumps

3 x 40sec
Across body bicep curls
Alt side lunges
Frog jumps

3 x 40sec
Hammer curl to press
Alt one-legged deadlift
Squat dumbbell passes

Tricep finisher
Descending narrow press to skullcrusher
12 – 10 – 8 – 6 – 4 – 2

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SHOULD BE DOING

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FIT & FIERCE...
HERE WE COME.

 

PJ ox

No Repeat Cardio, Core & Booty Burner for Women Over 40

No Repeat Cardio, Core & Booty Burner for Women Over 40

50-Minute No Repeat Cardio, Core & Booty Burner for Women Over 40

While repeating sets of exercises is the answer to seeing results, sometimes you just do a no-repeat workout to keep things interesting and keep you excited about your workouts.

This NO REPEATS workout is no joke. We start off with a sweaty cardio circuit (low and high impact options shown), then move into one of my toughest glute workouts to date, and then finish things off with a core circuit.

Yes, it is a long one, but you will be so proud when you’re done!

TOOLS NEEDED

none

THE WORKOUT

1 x 40sec
Sprint on the spot
Squat twisters
Side shuffles to dunk
Knee repeater
Step out side lunge twists 7
Knee repeater
Step out side lunge twists
Get-ups to jump
Pop squats
Heel tap squats
Shuffle lunge
Skater to jack
Bent knee hip extension (L)
Up & over calf (L)
Pulse (L)
Hamstring curls (L)
Straight leg hip extension (L)
Fire hydrants (L)
Fire hydrant kicks (L)
Pulse (L)
Straight arm side plank w/ leg lifts (L)
Side plank clams (L)
Bridges
Bridge & pulse
Bent knee hip extension (R)
Up & over calf (R)
Pulse (R)
Hamstring curls (R)
Straight leg hip extension (R)
Fire hydrants (R)
Fire hydrant kicks (R)
Pulse (R)
Straight arm side plank w/ leg lifts (R)
Side plank clams (R)
Bridge marches
Frog pumps
Prone starfish
Supine starfish
Reverse crunch
Reverse crunch & kick out
Crunch
Figure 4 reverse curl
Figure 4 reverse curl
High plank to foot tap
Leg flutters
V sit reaches
1-sided bicycles
1-sided bicycles

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

Leg Day EMOM for Women Over 40

Leg Day EMOM for Women Over 40

20-Minute Leg Day EMOM for Women Over 40

Three exercises – that’s all you do in today’s EPIC leg workout. But, I choose three of the best to target the lower body (and your core), while also getting a nice little heart rate bump because of the programming – EMOM (every minute on the minute).

You are going to love this Leg Day EMOM!

TOOLS NEEDED

1 moderate or heavy dumbbell

THE WORKOUT

x10
8 RDL
6 squat w/ tap outs
8 goblet squats

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

20 Minute Full-Body Cardio For Women Over 40

20 Minute Full-Body Cardio For Women Over 40

20 Minute Full-Body Cardio for Women Over 40

Energize, not burn out with this full-body, all levels welcomed cardio workout. No equipment is required and FYI your core, pecs, shoulders and triceps will also get a nice little burn one of our tri-set.

TOOLS NEEDED

none

THE WORKOUT

3 x 30sec
Side lunge pumps w/ hand to ground
Jumping jack
Skaters w/ tap

3 x 30sec
Plank ups
Jackknives
Get-ups

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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