Leg Day Workout for Women with Dumbbells

Leg Day Workout for Women with Dumbbells

Leg Day Workout for Women with Dumbbells for Women Over 40

Join in on the leg, booty, hips, core fun!

This workout targets EVERYTHING from the waist down. We train the body in functional movement patterns (hello step-ups & lunges), which in turn will strengthen your muscles for real-life situations.

So, whether you are a walker, runner, hiker, or maybe a wanna-be walker, runner, hiker – this workout will help.

You are also going to LOVE the booty band finisher I have for us at the end!!

George & Bella, my two hound dogs, also make an appearance in this workout. And George shows off his mad skills he’s learned through 11 weeks of obedience classes (note: this sentence is typed dripping in sarcasm).

TOOLS NEEDED

a pair of heavy dumbbells, booty band, and a chair, or bench (make it sturdy cause we are stepping on top of it)

THE WORKOUT

1. Squat with booty band
30 reps / 20 reps / 10 reps

2. 1 leg squat onto chair/bench to forward lunge
3. Other leg
4. Double crunch on chair/bench
3 x 45sec

5. Side step ups
6. Other leg
3 x 30sec

7. Staggered deadlift
8. Other leg staggered
2 x 30sec

Booty Band Finisher:
1. Seated hip abduction leaning back x30
2. Seated hip abduction seated upright x30
⁣3. Seated hip abduction leaning forward x30

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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FIT & FIERCE...
HERE WE COME.

 

PJ ox

Glute Band Tabata Workout

Glute Band Tabata Workout

Glute Band Tabata Workout for Women Over 40

I am not going to lie. This workout is hard and you aren’t going to like me very much when we get to exercise #3.

It’s tough, it burns, and it kinda sucks.

BUT…. I was very proud of myself after the 8 rounds, and now I am very proud of you too 🙌🏼

You see, for this Tabata workout, we do each exercise for 8 rounds before we move onto the next exercise. Typically we circuit through our Tabata moves – but not for today’s awesome little glute cardio workout.

You might be thinking, “PJ, why are you being so mean to me? I have never done anything to you??!!!”. And that’s a great question, and I agree you’ve done nothing to me. You are super-duper amazing.

However…. you come to my workouts to see results, and in order to see results I need to keep changing the training principles, the exercises and the tempo of movement so you keep kicking a** with your progress.

So, little grasshopper, this workout is with the best intentions. Even if it does suck 😂😇

TOOLS NEEDED

glute band (however you can do this without one)

THE WORKOUT

1. Banded ankle jumping jacks
2. High knees
3. Plank jacks
4. 180-degree squat jump

8 x 20sec for each exercise

5. Banded bridge with 3-sec pause
3 x 30sec

6. Standing hip extension
2 x 30sec

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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FIT & FIERCE...
HERE WE COME.

 

PJ ox

No Squat Leg Workout

No Squat Leg Workout

30-Minute No Squat Leg Workout for Women Over 40

No squats, no lunges, no impact!

Join me for a 30-minute leg workout that’s easy on the knees, but tough on the hips & glutes  👊🏼

We do absolutely no squats or lunges for the 30-minutes… but I promise you it’s gonna leave your ass sore.

Trainer’s promise  💋

A little history on this workout:

This is the second time I did this workout on camera.

I recorded a great one, with my boy George, only to get home to find out that my mic was broken – and it was 30-minutes of white noise instead of 30-minutes of me cuing you through all these moves.

F*CK!

I swear all my past indiscretions are being taken out on me with mics and YouTube videos.

Karma… you suck!

I’ve had my FAIR share of mic incidents. Some of them are my fault… oops… you mean I have to remember to turn the button to “on” to be heard. Duly noted.

To others that are not: random people complaining about the quality of sound, to people claiming that they hate hearing me breathe, to the odd noise blow ups in the middle of videos for 1-2 minutes.

To now this… no sound.

So, off I went (a few days later) and recorded it again.

Sadly George was not with me, but the boom mic that I was using worked and here we go.

A finished product for you.

 

TOOLS NEEDED

1 moderate dumbbell (beginners – no dumbbell)

THE WORKOUT

1. Hip extension with DB behind knee
2. Same side – fire hydrants with kick
3. Same side – downward
3 legged dog to high plank
4. Other leg hip extension
5. Other leg fire hydrants with kick
6. Other side DD to high plank
7. Prone squats (don’t worry!!! It’s not really a squat)
8. 1 leg bridge
9. Other leg
10.Frog pumps

2 x 50sec

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

Resistance Band Workout for the Glutes

Resistance Band Workout for the Glutes

35-Minute Resistance Band Workout Women Over 40

Booty love is happening today!

Using the booty band we target the glutes, hips & thighs.

Now… if you do not own a booty band I can 100% guarantee this workout will still work ya!

However, I highly recommend you get yourself a band. They are cheap, easy to store, and a lot of fun to use.

FYI about this workout too: this resistance band workout is great for people who suffer with knee pain, or have been told by their physiotherapist to work on your glutes and glute med (outer hip) muscles.

PS – also a great workout to do while on vacation! Just saying 🙂

 

TOOLS NEEDED

Booty band (optional)
1 moderate dumbbell for ind/adv

THE WORKOUT

1. Squat
2. Alternating short lunges
3. Duck walks (AKA – the stupidest looking exercise… ever)
3 x 50sec

4. Bridges
5. Frog pump
6. L hip extensions
7. R hip extensions
3 x 50sec

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

Inner Thigh Workout

Inner Thigh Workout

30-Minute Inner Thigh Workout for Women 

Okay, this may be an inner thigh workout but my ass was SORE the next day.

You see to target the inner thighs I used a lot of multi-joint exercises (ie. plie squats, side lunges, bridges) to get them fired up.

However… these moves also target the core, quads, hamstrings, hips AND glutes.

Which is why my butt took the brunt of the workout 🙂 I’d love to know if you’re sore after this one.

Check in after you’re done!

 

TOOLS NEEDED

A pair of moderate dumbbells
A yoga block or simliar

THE WORKOUT

1. Plie squat – Pulse
2. 1 heel up plie squat – Pulse
3. Other heel up plie squat – Pulse
4. Both heels up plie squat – Pulse
1 x 4 minutes

5. Step out side lunge
6. Gate swings
7. Other leg step out side lunge
8. Wide sumo squat with jumps
3 x 30sec

9. Bridge hold with squeeze
10. Scissors (toes turned out)
2 x 30sec

11. Dead bug squeeze
12. Frog presses
2 x 30sec

13. Inner thigh llrg lifts – Pulses — Up & over
14. Other leg – Pulses — Up & over
1 x 1:00

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

Glute Workout with Dumbbells

Glute Workout with Dumbbells

 

25-Minute Glute Workout for Women Over 40

Get the ass of a 20-year old with this butt-lifting, glute intensive workout. 🙂

This quick little workout is fast and effective.

It’s also low impact, making it great for all levels of fitness, and not only do we hit the glutes we also target the outer hips, hamstrings and quads.

You’re welcome. ox

 

TOOLS NEEDED

1 pair of moderate dumbbell 

A bench or chair

THE WORKOUT 

1. Sumo pulse squats
2. Alternating curtsey lunges
2 x 30sec

3. Donkey kicks with dumbbell
4. Other leg
5. Weighted glute bridge
2 x 30sec

6. Bulgarian lunge off bench or chair
7. other leg
8. 1 leg deadlift
9. Other leg
2 x 30sec

10. Fire hydrants with dumbbell
11. Other side
12. Alternating side lunges
13. Eccentric deadlifts
14. 3 pulse squat jumps with dumbbell
2 x 30sec

 

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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