Quads and Abs Workout with Dumbbells for Women Over 40

Quads and Abs Workout with Dumbbells for Women Over 40

Quads and Abs Workout with Dumbbells for Women Over 40

Train your quads using dumbbells, a chair and your body weight so you keep your knees strong! Perfect for women over 40.

 DAY 9 – FIT IN 15 CHALLENGE

This workout was a challenge for me to program because the bulk of training the quads require our knees to flex.

Exercises like squats, step-ups and lunges are the kings and queens to strengthening the quads.

But, these are also movements that can aggravate women’s knees because let’s face it, once we hit 40 and older our knees can’t take a ton of loaded squats day in, day out.

We have to be kinder to our joints in order to keep on training.

For this workout, I believe I got the right mix of exercises though. Exercises that will strengthen those quads of yours while keeping your knees happy.

However, as always, please listen to your body and sub any move with a bridge pattern if the squats are getting too much for ya.

Deal? Deal!

PS – the timed intervals are also short for today’s workout because I want you to lift heavy. You will get fewer reps in, but let’s see if you can lift heavier than normal for those reps.

TOOLS NEEDED

a pair of moderate, one heavy and sturdy chair

THE WORKOUT

1. Constant tension squats
3 x 30sec

2. Quad focussed single leg step up (or alternative)
3. Other leg
3 x 30sec

4. Depth squats
3 x 30

5. Straight leg lifts over DB or your water bottle
3 x 30sec

6. Other leg
3 x 30sec

7. Wall sit series
2 minutes

8. Pop squats
8 x 20sec

9. Weight straight leg crunches
10. Russian twists
11. Plank DB pull thrus
12. Side crunch
13. Other side
2 x 30sec

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The Best Leg Workout for Women Over 40

The Best Leg Workout for Women Over 40

The Best Leg Workout for Women Over 40

Strengthen what are the common problem areas of the lower body for women over 40 with this all-levels strength workout.

DAY 3 – FIT IN 15 CHALLENGE

While this Best Leg Workout for Women Over 40 is totally self-proclaimed, it is programmed to hit all those areas that need to be hit once we have 40 and beyond.

We work balance and the core muscles through the special use of certain movements in this workout, while also hitting the hamstrings, glutes and glute med muscles – common offenders when it comes to weak muscles of the legs.

If you stick around until the very end of the video I explain my step-by-step process of why I programmed these moves, and how they will help the over 40 body.

TOOLS NEEDED

1 heavy dumbbell + a chair

THE WORKOUT

1. Bulgarian lunge (or sub given)
2. Other leg
3 x 30sec

3. 1 leg deadlift
4. Other leg
2 x 45sec

5. Squat jumps with chair (or sub given)
8 x 20sec

6. Elevated frog bridges
7. Hamstring bridges
8. Side plank glute med hip drops
9. Other side
3 x 30sec

10. Side lunge to curtsey lunge
11. Other leg
2 x 40sec

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Intense Leg & Glute Workout for Women Over 40

Intense Leg & Glute Workout for Women Over 40

Intense Leg & Glute Workout for Women Over 40

A leg workout for women over with one goal in mind, results! Train the thighs, hips, glutes, and core using 1 pair of dumbbells.

 DAY 1 – FIT IN 15 CHALLENGE!

I pulled out all the stops for this workout! We start out with a thigh-burning tabata, move into a traditional strength training series for the legs & glutes, follow that with some thigh-finishing 21’s, move into a circuit, and end it all with a glute finisher.

And PLEASE do not be intimidated by the title of the workout, Intense Leg & Glute Workout, because I show options for everyone!

So, grab some dumbbells and let’s starting lifting!

TOOLS NEEDED

a pair of heavy dumbbells, booty band (optional)

THE WORKOUT

1. Sprinter’s 4 x 20sec
2. Other leg forward 4 x 20sec

3. Curtsey lunge
4. Other leg
2 x 50sec

5. Curtsey lunge – 21’s
6. Other leg – 21’s

7. Sumo squat
8. Stationary lunge (or alt given)
9. Other leg
10. Chair squat
11. In & out jump squats (low-impact option given)
2 x 40sec

12. Weighted bridges
13. Static weighted bridge
14. Jump squats
2 x 40sec

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
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PJ ox

Booty Building Workout for Women Over 40 DAY 13

Booty Building Workout for Women Over 40 DAY 13

Booty Building Workout for Women Over 40

Want to build your glutes? Then join me for this booty building strength workout for women over 40.

DAY 13 – 14-Day Booty Love Challenge

Start with Day 1 here

This workout is going to give you the right mix of moves to target the glutes, without burning out the knees… and it will also (most likely) make you remember it tomorrow morning.

And FYI: there one lunge pattern where I didn’t offer a sub (bad trainer, bad!), so I made the necessary recommendation in a subtitle just before the exercise. Not sure where my brain was on that one… sorry!

TOOLS NEEDED

1 heavy dumbbell, a chair, a thick pillow and a booty band (optional)

THE WORKOUT

1. 1 leg squat onto the chair
2. Other leg
3. Sumo RDL
3 x 40sec

4. Elevated foot lunge (or 1-legged bridge – with foot on chair)
5. Other leg
2 x 40sec

6. Banded hip extension
7. Other leg
8. 2 pulse squat
3 x 40sec

9. Feet elevated clamshells
10. Other side
11. Frog pumps
2 x 40sec

12. 1 leg deadlift
13. Other leg
3 x 40sec

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
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Quick No Repeat Legs & Glutes Workout for Women Over 40 DAY 11

Quick No Repeat Legs & Glutes Workout for Women Over 40 DAY 11

Quick No Repeat Legs & Glutes Workout for Women Over 40

Only 1 set of moves in this quick no-repeat workout for the legs and glutes, for women over 40.

DAY 11 14-Day Booty Love Challenge

Start with Day 1 here

⁣No repeat workouts are a lot of people’s favourite way to train, but is this a great way to train? ⁣⁣
⁣⁣
Doing 1 set only?⁣⁣
⁣⁣
Not really. Especially if you are an int/adv exerciser. ⁣⁣
⁣⁣
You see you need multiple sets to really fatigue (and therefore build) the muscles.⁣⁣
⁣⁣
But… once in a while, or when you’re short on time, or if you’re a beginner then they can be a ton of fun.⁣⁣
⁣⁣
Just don’t use them as YOUR ONLY training protocol if you want to see results.⁣⁣
⁣⁣
I say this because every time I release a No Repeat workout I get a TON of comments about how it’s the preferred way people like to train, that they don’t like doing multiple sets, they find multiple sets boring, blah blah blah.⁣⁣
⁣⁣
Multiple sets are what you need, single sets are fun once in a while.⁣⁣
⁣⁣
Got it? ✌⁣⁣

TOOLS NEEDED

thick pillow, a sturdy chair, 1 heavy dumbbell + a pair of moderate

THE WORKOUT

1. Crossover lunge
2. Other leg
3. Bent knee deadlifts
4. L step up
5. R step us
6. Feet elevated bridges
7. L glute press
8. L fire hydrant
9. R glute press
10. R fire hydrant
11. Side lunge
12. Other side
13. Frog hypers
14. 1 leg bridge
15. Other leg
16. Side lying leg lift
17. Same side knee into glute press back
18. Other leg lift
19. Other glute press back

1 x 50sec

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
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PJ ox

Glutes & Hamstrings with the Ball & Dumbbells for Women Over 40 DAY 8

Glutes & Hamstrings with the Ball & Dumbbells for Women Over 40 DAY 8

Glutes & Hamstrings with the Ball & Dumbbells for Women Over 40

Train the glutes & hamstrings with a dumbbell and a ball (optional). Perfect for women over 40.

DAY 8 14-Day Booty Love Challenge

Start with Day 1 here

Oops… I didn’t mean for this workout to be almost 50 minutes long. But, here we are!

This workout has some new moves for a lot of you that target the glutes and hamstrings. While a ball and a booty band are great to have in this workout I do show workarounds if you don’t have them.

And, FYI, I did not name the first exercise. Haha…

TOOLS NEEDED

1 heavy dumbbell, a ball, and a booty band

THE WORKOUT

1. Banded spread eagles
2. Plank
3 x 40sec

3. Bulgarian lunge
4. Other leg
2 x 40sec

5. Frog reverse hypers
6. Oblique crossovers
4 x 40sec

7. Single leg RDL
8. Other leg
2 x 40sec

9. Hamstring curls
10. Side leg lifts
4 x 40sec

11. Bridges
12. Ball passes
3 x 40sec

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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