How to Create a Workout Plan for Home

How to Create a Workout Plan for Home

How to Create a Workout Plan for Home for Women Over 40

Below are my show notes for the video above:

WANT TO LEARN HOW TO BUILD YOUR OWN WORKOUT PLAN. THERE IS A METHOD TO THE MADNESS, SO STICK AROUND WHILE I REVEAL 3 TRAINER SECRETS ON PROGRAM DESIGN AND WHAT YOU NEED TO DO SEE RESULTS.

TIP 1: YOU NEED TO DEFINE WHAT THE HELL YOUR GOAL IS?

  •   DO YOU WANT TO LOSE WEIGHT?
  •   BUILD MUSCLE?
  •   RUN YOUR FIRST 10KM?

YOUR GOALS WILL DETERMINE WHAT YOUR MAIN FORM OF FITNESS SHOULD BE.

FOR EXAMPLE: IF YOU WANT TO LOSE WEIGHT? THE STUDIES AND EVIDENCE (FOR WOMEN OVER 40) ALL POINT TO STRENGTH TRAINING & HIIT AND TABATA TYPE WORKOUTS AS THE MOST EFFECTIVE.

BUT, IF YOUR GOAL IS TO RUN A 10KM, A WEEKLY PLAN OF HIIT AND TABATAS (WHICH ARE SHORTER WORKOUTS) WON’T HELP YOU AS MUCH A WEEKLY PLAN OF RUNNING LONGER DISTANCES.

DEFINE YOUR GOAL AND THEN…

TIP #2 

FIGURE OUT HOW MUCH TIME YOU HAVE TO WORKOUT IN A WEEK.

IF YOU HAVE AN HOUR A DAY, AWESOME, BUT IF YOU HAVE A FAMILY, JOB, LIFE, YOU MAY ONLY BE TO FIT IN A FEW 30-MIN WORKOUTS A WEEK. 

WITH THAT SAID, THOUGH, YOU NEED TO BE BRUTALLY HONEST WITH YOURSELF ABOUT YOUR EXPECTATIONS AS WELL.

IF YOU ONLY HAVE 30-MIN, A FEW DAYS A WEEK AVAILABLE TO YOU DON’T EXPECT TO LOOK LIKE JENNIFER LOPEZ.

THE AMOUNT OF EFFORT AND TIME IS WHAT WILL DICTATE YOUR END RESULT.

BUT I DON’T YOU TO OVER ESTIMATE YOUR TIME AVAILABLE EITHER… THINKING ‘AHHH I’LL DO AN HOUR EVERYDAY BECAUSE A 6 PACK IS UNDER THERE, I KNOW IT”. ONLY TO DROP OUT AFTER A FEW WEEKS BECAUSE YOU ACTUALLY DO NOT HAVE AN HOUR A DAY TO WORKOUT.

IF YOU WATCHED MY VIDEO A COUPLE OF WEEKS AGO ON THE ONE THING YOU NEED TO DO TO REACH YOUR FITNESS GOALS THAN YOU KNOW THAT CONSISTENCY IS QUEEN. YOU NEED TO BE CONSISTENT WITH YOUR WORKOUTS IN ORDER TO SEE RESULTS.

I ALSO DO NOT RECOMMEND WORKING OUT 7 DAYS A WEEK. AT THE BARE MINIMUM YOU SHOULD HAVE 1 DAY OF REST FROM STRUCTURED EXERCISE.

YOU SEE YOU DON’T ACTUALLY BUILD YOUR MUSCLES IN THE GYM. THEY ARE BROKEN DOWN IN THE GYM, AND THEN GET REBUILT STRONGER AND DENSER WHILE YOU ARE RESTING.

STRENGTH WORKOUTS YOU WANT TO GIVE YOURSELF 48 HOURS IN BETWEEN YOUR LIFT DAYS (IF YOU ARE PERFORMING TOTAL BODY STRENGTH WORKOUTS). 

A TYPICAL TRAINING REGIME IS M/W/F OR T/TH/SAT AND THEN ON YOUR OFF DAYS FROM STRENGTH TRAINING YOU CAN ADD SOME CARDIO – BE IT LONG, SLOW DISTANCE, OR HIITS OR TABATAS.

I, PERSONALLY, TAKE 2 DAYS OFF EVERY WEEK, AND I PROGRAM MY PATREON COMMUNITY’S WORKOUT PLANS WITH 5 DAYS A WEEK TOO, WITH AN OPTIONAL CARDIO/HIIT WORKOUT THO IF THEY ARE FEELING EXTRA GROOVY THAT WEEK.

WHATEVER YOUR TIME COMMITMENT IS THOUGH, DEVELOPING THE MOST EFFICIENT WORKOUT IS CRUCIAL.

BECAUSE WHY SPEND 2 HOURS WORKING OUT IF YOU CAN GET JUST AS MUCH ACCOMPLISHED IN 30-45 MIN? 

THIS LEADS ME TO MY FINAL TIP – TIP #3 – TRAIN SMARTER, NOT HARDER.

THIS INVOLVES CHOOSING EXERCISES FOR BEST RESULTS, AND FOR EFFICIENCY OF TIME. SO YOU DO TRAIN SMARTER.

HERE’S MY PERSONAL FORMULA FOR WHEN I PROGRAM MY TOTAL BODY WORKOUTS ON YOUTUBE, AS WELL AS MY OWN PERSONAL WORKOUTS:

PICK ONE EXERCISE THAT TARGETS THE PUSH MUSCLES – WHICH ARE THE CHEST, TRIS & SHOULDERS, FOLLOW THAT IMMEDIATELY WITH ONE THAT HITS THE LEGS, AND THEN RIGHT AWAY ONE THAT HITS THE PULL MUSCLES – BACK MUSCLES & BICEPS. PERFORM 3-5 SETS, USING A WEIGHT THAT WILL GIVE YOU FEEDBACK ABOUT 75% OF WAY IN, AND NO REST. 

AN EXAMPLE OF THIS IN WORK IS:

PUSH UPS
SQUAT
PULL UP (OR 2 ARM ROW)

THIS IS ALSO CALLED SUPERSETTING. AND I LOVE THIS TYPE OF PROGRAMMING BECAUSE IT GIVES EACH MUSCLE GROUP AMPLE TIME TO REST – SO YOU CAN REALLY NAIL FORM, AND LIFT HEAVY ENOUGH WITH EACH SET. IT HITS ALL THE MUSCLES, GIVING YOU A BALANCED WORKOUT AND… IT IS ALSO A SUPER EFFICIENT WAY TO TRAIN BECAUSE YOU AREN’T JUST SITTING AROUND WAITING FOR YOUR LEGS TO RECOVER AFTER YOUR SQUAT. INSTEAD, YOU MOVING TO ANTHER EXERCISE THAT TARGETS A COMPLETELY DIFFERENT MUSCLE GROUP, LIKE YOUR BACK MUSCLES IN THIS EXAMPLE.

I USUALLY PROGRAM MY OWN WORKOUTS LIKE THIS AND AFTER MY SETS I WOULD DO ANOTHER SERIES OF COMPOUND MOVEMENTS, LIKE ABOVE, TARGETING THE LARGER MUSCLES AGAIN, WITH AN EMPHASIS ON THE GLUTES AND HAMSTRING FOR LEGS – SINCE A SQUAT IS MORE QUAD DOMINATE.

I ALSO SUCK AT PUSH-UPS, AND WANT TO IMPROVE THEM, WHICH IS WHY I ADD THOSE AT THE BEGINNING OF MY WORKOUT. WHEN I HAVE THE MOST ENERGY.

THE NEXT SERIES OF MOVES COULD INVOLVE:

CHEST PRESS
STEP UPS
REVERSE FLYS

FOR REP COUNT WATCH MY VIDEO ABOUT HOW TO PICK A REP COUNT FOR YOUR GOALS – IVE ATTACHED THE LINK IN THE DESCRIPTION DOWN BELOW. 

FROM THERE YOU CAN START WORKING YOUR WAY TO THE SMALLER MUSCLES LIKE THE GLUTE MED (OUTER HIPS), TRICEPS, SHOULDERS, BICEPS.

SINCE THESE MUSCLES ASSISTED YOU IN THE COMPOUND MOVEMENTS IT’S A GREAT IDEA TO PROGRAM THEM AT THE END OF YOUR WORKOUT, SO YOU DON’T BURN THEM OUT – CAUSE THEY’RE SMALLER AND WILL BURN OUT FASTER.

WHEN EVERYTHING IS TRAINED, AND IF YOU HAVE TIME, ADD SOME CORE WORK THEN. HOWEVER, IF YOU WORK WITH DUMBBELLS, TRX, TUBING, MED BALLS, AND EVEN BODYWEIGHT, KNOW THAT YOUR CORE FIRES UP ON EACH AND EVERY MOVEMENT PATTERN.

IF YOU DO WANT TO ADD ISOLATED CORE WORK, DO IT AT THE VERY END OF YOUR WORKOUT. YOU SEE WE WANT YOUR CORE TO BE STRONG TO STABILIZE YOUR SPINE THROUGH YOUR WORKOUT, AND NOT PRE-FATIGUED.

BUT…. IF YOU ARE AN EXPERIENCED EXERCISER THEN THROW ALL THAT OUT THE WINDOW AND MAYBE START WITH YOUR CORE, HIT THE SHOULDERS AND ARMS AND THEN MOVE ONTO YOUR COMPOUND EXERCISES.

THIS IS A GREAT A WAY TO BREAKTHROUGH ANY PLATEAUS.

BUT, I’VE SAID THIS BEFORE. DON’T OVERTHINK THIS TO THE POINT OF PARALYSIS.

EVERY STEP FORWARD, NO MATTER HOW SMALL, WILL GET YOU TO YOUR GOAL.

AND FYI: IF WANT ME TO PROGRAM YOUR WORKOUTS, COME AND JOIN US ON PATREON.

 

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

All Standing Cardio and Abs

All Standing Cardio and Abs

All Standing Cardio and Abs Workout for Women Over 40

All standing, easy on the wrists, no equipment needed cardio and abs.

Join me for this sweaty and awesome 40-minute standing cardio and ab workout.

It’s perfect if you have sensitive wrists and shoulders, or if getting down on the ground is hard, or just not an option for you.

High and low impact options shown.

 

TOOLS NEEDED

nothing

THE WORKOUT

1. Forward lunge with twist to side lunge
2. 4 jumping jacks to sumo squat jabs
3. Other leg lunge/twist/side lunge
4. L leg knee repeater with twist
5. Lo squat travel with reach or jump
6. R knee repeater with twist
5 x 40sec

Isolated Ab Workout
1. Standing side crunch to crossover
2. Other side
3. Sumo hold with side bends
3 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

Strength & Mobility Workout

Strength & Mobility Workout

Strength & Mobility Workout for Women Over 40

Get stronger and move better this strength and mobility workout for women over 40.

This workout starts out with total body strength, moves into a fun little 2:30 minute core workout, and ends with 15-minutes of mobility and flexibility drills to help you move better.

This workout is perfect for all levels and can be added with a walk or short cardio session beforehand if you want.

 TOOLS NEEDED

a pair of light & moderate dumbbells + 1 heavy

THE WORKOUT

1. Squat with shoulder presses
2. Side lateral raises
3 x 30sec

3. Arms stay up rows
4. Weight frog bridges
3 x 30sec

5. Behind head tricep extensions
6. Squat + pulse (mod: wall sit)
3 x 30sec

7. 1 DB curl
8. 1 DB Sumo deadlift
3 x 30sec

Core:
1. 1/2 Turkish get up with bridge
2. Other side
3. Single sided bicycles
4. Other side
5. V sit, thread the needle
1 x 30sec

Mobility & Flexibility Drills

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

Mini Band Cardio Workout

Mini Band Cardio Workout

Mini-Band Cardio Workout for Women Over 40

Train the glutes, thighs, and hips with this mini-band cardio workout for women over 40.

⁣Grab your mini-band, glute loop, booty band, or whatever you call this evil (but awesome) little tool to help hit your glutes & hips for this special 40-minute workout.

⁣This workout is low impact cardio, with a special little thigh finisher at the end.

You ready? Awesome… let’s get going.

TOOLS NEEDED

mini-band (head here for the mini-bands I use https://www.fitnesswithpj.com/shop/) + a moderate dumbbell for int/adv ppl

THE WORKOUT

1. Squat with DB
2. Banded tap backs and side taps
3. 2 side traveling squats with a pulse
4. 2 squats + 1 squat jump (or heel lift)
5 x 50sec

Thigh Finisher
5. Wall sit with hip abduction
1 x 50sec
1 x 40sec
1 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

Cardio & Strength Workout All Levels

Cardio & Strength Workout All Levels

Cardio & Strength Workout All Levels for Women Over 40

A total body strength workout with cardio for women over 40. It’s the full meal deal!

⁣This workout is great for whatever level of fitness you are at.

I offer low and high impact options for the cardio moves, and the strength moves will help to build the muscles that are weak in a lot of us (ie. glutes, hips, posture muscles, triceps, low back).

After the workout is complete there is a great little low back routine and then a full trainer-led stretch. So, you will want to stay till the very end!

Leave a comment below too!

I would love to know what you thought, and if you are digging the background music. Thanks!

TOOLS NEEDED

a pair of moderate and heavy dumbbells + a sturdy chair

THE WORKOUT

1. Pop-out squats to lunge
2. Across body mountain climbers
8 x 20sec

3. Stagger deadlifts
4. Other leg
3 x 40sec

5. Squat to jump & knee up with a twist
6. Plank jacks
8 x 20sec

7. Single-arm, supported reverse flys
8. Other arm
2 x 40sec and the final set double arm row

9. Breakdancers
10. Jumping jacks
8 x 20sec

11. Single-arm & 1 leg bridge chest press
12. Other arm
2 x 40sec and the final set double tricep presses

Low Back Love
13. Scorpians
14. Moving airplanes
15. Opposite arm & leg lifts
1 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

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