30-Minute Burn Circuit with Dumbbells

30-Minute Burn Circuit with Dumbbells

30-Minute Burn Circuit with Dumbbells for Women Over 40

Burn some serious calories with this circuit workout with dumbbells for women over 40.

This little workout is going to surprise you.

It snuck up on me, and the next day my legs and shoulders were sore.

So, I call this a win 🥳

For this workout we use compound exercises, so we can work as many different muscles as possible per exercise. This ensures that you get the best BANG for your fitness session.

I also really worked on the programming so the exercises flowed well. Since we are only using one pair of dumbbells I wanted effective, functional and ALSO a great flow.

I hope you like this one 😘

PS – if you want to add another quick workout at the end of this one I have linked up in the end cards, or you can click the link for my 10-Min Dumbbell Workout Finisher.

TOOLS NEEDED

A pair of moderate dumbbells

THE WORKOUT

1. Clean & squat
2. Alternating palms away rows (or renegade rows)
3. Get ups
4. Get ups – lead with other leg
5. Narrow chest press
6. Hammer curl to press

3 x 45sec

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Resistance Band Exercise Ideas for Any Workout

Resistance Band Exercise Ideas for Any Workout

Resistance Band Exercise Ideas for Any Workout for Women Over 40

Resistance band exercise ideas for any workout at home. 8 great moves you can use your resistance band in any workout on YouTube.

I know it’s hard to find dumbbells right now, so I’ve created this quick fit tip to help you figure out what exercises you can easily sub in your resistance band (tubing) when the exercise/workout video is using dumbbells

Of course, there are TONS of other exercises you can use tubing for. It’s a great tool and one that I have been recommending to people for the last 25 years as a trainer.

You can grab the tubing I use, and the door anchor I recommend here.

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PJ ox

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Quick Cardio EMOM Workout with No Equipment

Quick Cardio EMOM Workout with No Equipment

Quick Cardio EMOM Workout with No Equipment for Women Over 40

A quick cardio EMOM workout, with no equipment, and great for all levels. Made for women over 40, this EMOM workout can either be used as a standalone workout, or before a strength workout, or as a workout finisher.

This is also the BEST workout for anyone with exercise ADD.

We move through 3 exercises per 1 minute EMOM. So, you’ll never be bored. Trainer’s promise. ox

TOOLS NEEDED

none

THE WORKOUT

1. Long jumps x10
2. Single leg squat x5 a leg
3. Skaters x8
EMOM x 4

4. Lateral hops, touch the ground x 10
5. High knees x10 ea knee
6. Jump squat x5
— Hold static squat until next minute
EMOM x4

7. Plank with shoulder taps
8. Prone squat x10
9. Bicycle crunches x10
EMOM x4

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PJ ox

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Quick Leg Workout No Jumping for Women Over 40

Quick Leg Workout No Jumping for Women Over 40

Quick Leg Workout No Jumping for Women Over 40

This quick leg workout for women over 40 has no jumping and focusses on strengthening the muscles that we need to hit when we’re over 40.

This includes our quads, hammies, inner & outer thighs, and your glutes.

I also wanted to give you a great leg workout, in the shortest amount of time.

In order to do this, I programmed all compound movements (moving more than one joint).

With a compound exercise, you will fire up more muscles as both the main movers and as the stabilizers, giving you the best bang for your workout in a short amount of time.

Let me know your thoughts below after you’re done 👊🏼

TOOLS NEEDED

a pair of moderate & a chair

THE WORKOUT

1. Clean & squat
2. Bridge to frog off chair
3. Crossover lunge
4. Other leg
5. Elevated 1-leg deadlift
6. Other leg

3 x 50sec

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PJ ox

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Burpee Modification for Bad Backs

Burpee Modification for Bad Backs

Burpee Modification for Bad Backs for Women Over 40

If burpees bother your low back then check out these 4 burpee modifications for a bad back. These are also great modifications for beginners and for women over the age of 50.

In the video, I chat about why burpees are bad for the back, and why they might not be the best exercise choice for those us over 50 (or even over 40 at that matter).

After the “why we shouldn’t” I then demo one great burpee modification and three great substitutions to put in your exercise toolbox.

This is also a great watch if burpees bother your wrists and/or shoulders.

 

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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FIT & FIERCE...
HERE WE COME.

 

PJ ox

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