Dumbbell & Stability Ball Workout

Dumbbell & Stability Ball Workout

Dumbbell & Stability Ball Workout for Women Over 40

Grab your dumbbells and stability ball for this strength-based workout for women over 40… and the best part… no squats or lunges.

This is a great workout if you are looking for one that is purely strength-based.

There’s no cardio, no fancy combo moves, just pure strength exercises to continue building those beautiful, bad-ass muscles you have.

For 30-minutes we will lift weights, while super-setting our strength moves with an ab/core drill.

You are going to love it! 🥳

And… the best part… no squats or lunges 🙌🏽!

But, you are still going to feel those hips and glutes tomorrow, trust me. Trainer’s promise 💋

TOOLS NEEDED

a stability ball, a pair of heavy & moderate dumbbells

THE WORKOUT

1. Push-ups x12
2. Suspended crunches x12

3. 1 arm row
4. Other arm
2 x 45sec

5. Chest press
6. Crossover crunch
2 x 45sec

7. Seated shoulder presses
8. Incline bicep curls
2 x 40sec

9. Tricep extensions
10. Stir the pot
2 x 40sec

11. Bridges
12. Ball passes
13. Hamstring curls
14. Reverse curls
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

Resistance Training for Women Over 40 – At Home!

Resistance Training for Women Over 40 – At Home!

Resistance Training for Women Over 40

A total-body, fun, functional and doable workout for all levels. Great for home and as always, made for women over 40.

For this workout, my aim was to get as many muscles moving on your body, for each individual exercise – but without complicated, hard-to-follow, movements.

Because I hate complicated, and I feel I’m not alone with that statement either. Yes?

I also added some cardio drills (so we could toast some calories), and snuck in some abs – so those get toasted too.

PS – the dogs are in the house for this workout, and (thankfully) they were reasonably well-behaved except for that one time when someone knocked on the door and they barked their heads off. But, who can blame them?? That’s their job as Chief of Security for the Wren/Bragg household.

 TOOLS NEEDED

(1) heavy, a pair of moderate

THE WORKOUT

1. Side lunges + plie squat combo
2. Renegade row to squat combo
3 x 50sec

3. Woodchops
4. Up & over dumbbell
8 x 20sec

5. Deadlift to squat combo
6. Narrow to wide chest press
3 x 50sec

7. L arm single arm snatch
8. R arm
8 x 20sec

9. Kneeling or standing tricep extension
10. V sit presses
11. Bicycle crunches
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

TRX Total Body Circuit For Women Over 40

TRX Total Body Circuit For Women Over 40

TRX Total Body Circuit for Women Over 40

Grab your TRX suspension trainer for this total-body circuit workout for women over 40.

This TRX workout is one of my personal faves!

We rotate through 8 exercises, circuit style, alternating between upper body and lower body while firing up the core on every single move – because that’s what the TRX is so good at doing.

TOOLS NEEDED

TRX

THE WORKOUT

1. Lunge (knee to grd)
2. Other leg
3. Chest press
4. Leg curl combo
5. Plank combo
6. Wide to narrow rows
7. Wide to narrow tricep extensions
8. Good mornings

3 x 45sec (15 sec rest)

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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FIT & FIERCE...
HERE WE COME.

 

PJ ox

Best Weight Training Workout for Women Over 40

Best Weight Training Workout for Women Over 40

Best Weight Training Workout for Women Over 40

Over 40? Give this east-to-follow weight training workout for women over 40 a spin! I think you’ll love it ❤

This workout had me dripping in sweat. However, I think it was more the humidity factor at time of filming rather than the workout.

Don’t get me wrong, through. This workout will challenge if you are using HEAVY ENOUGH dumbbells.

Yes, the caps was me yelling at you 🙂 But, yelling only because I care and I want YOU to see results.

So grab some heavies and come and have some fun with George and I.

TOOLS NEEDED

a pair of moderate and heavy

THE WORKOUT

Ab Appetizer
1. 10 plank crunches
2. 10 plank see saws
3. 10 side plank hip drops
4. 10 on the other side

5. Goblet squat
6. Alt bent over row OR renegade row
3 x 40sec

7. Tricep presses
8. Suitcase deadlifts
3 x 40sec

Ab Appetizer Drill again 🙂

9. Reverse flys
10. Side to side lunges
3 x 40sec

11. Behind head tri extensions
12. Squat presses
3 x 40sec

Ab Appetizer Drill again… but this time I am calling it our Ab Dessert Drill

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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FIT & FIERCE...
HERE WE COME.

 

PJ ox

Bunion Friendly Workout for Home  [Great for plantar fasciitis, bunions & weak ankles]

Bunion Friendly Workout for Home [Great for plantar fasciitis, bunions & weak ankles]

Bunion Friendly Workout for Home [Great for plantar fasciitis, bunions & weak ankles]

Total body workout, with a focus on strengthening the feet. Great for people with bunions, or plantar fasciitis, or if you need to work on your ankle strength.

Head here for a complete list of the equipment & tools I use, as well as some of my favourite supplements & foods 

Whether you have bunions or not anyone over the age of 40 needs to try this workout, and then from there, your feet will let you know whether or not you need to keep this workout in your regular rotation.

Unfortunately, age, poor footwear choices, and footwear in general can cause weaknesses in the muscles of the lower leg, as well as mobility issues.

This, in turn, can cause bunions, plantar fasciitis, and even knee, hip, or back pain.

This bodyweight workout focusses on strengthening those muscles while working on the mobility of the toe and ankle joints… while also hitting a ton of other muscles too.

Have fun and let me know what you thought of the ab finisher at the end 😀

TOOLS NEEDED

a chair and a thick rubber band

THE WORKOUT

1. 1 leg squat balance series
2. Other leg
3. Sumo squat with heel raises
4. Downward dog to plank to shoulder taps
3 x 50sec

5. Banded big toe lifts
6. Banded isometric arch lifts
3 x 30sec

7. Big toe figure 8 mobility drill
x12 ea toe

8. Heel to toe rocks
2 x 15

8. 4 point to downward dog
9. L side bicycle
10. R side
11. Clams
25 reps – 20 – 15

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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FIT & FIERCE...
HERE WE COME.

 

PJ ox

Superset Workout with Dumbbells for Women Over 40 [MUSCLE CONFUSION]

Superset Workout with Dumbbells for Women Over 40 [MUSCLE CONFUSION]

Superset Workout with Dumbbells for Women Over 40 [MUSCLE CONFUSION]

DAY 15 – FIT IN 15 CHALLENGE

Wowzers!!

We are ending our Fit in 15 Challenge with a BANG 👊🏼 and on a high note!!

For this strength workout, I have supersetted all of our moves… but with a catch.

We are supersetting the same muscle groups for 5 exercises.

Yup, that’s 5 back-to-back chest & tri exercises with little rest, then 5 back-to-back leg exercises, then 5 back-to-back back & biceps moves, followed by 5 back-to-back awesome ab drills to finish us off.

This is going to burn, so get ready for some smoking muscles and then some smoking hot muscles after we’re done.

Muscle Confusion Workout #1

TOOLS NEEDED

a pair of light, moderate & heavy dumbbells and a chair

THE WORKOUT

1. T push ups
2. Elbows in tight chest press
3. Chest flys
4. Chest press
5. Plank with knee taps
1 x 50sec

6. Bulgarian lunge
7. Other leg
8. Side step up (or sub)
9. Other leg
10. 1-leg RDL
11. Other leg
12. Sumo squat
13. Iso-hold squat
1 x 50sec

14. Renegade rows
15. High pulls
16. Reverse flys (thumbs pointed away)
17. Low back extension
18. Low back extension iso-hold with elbow pulls
1 x 50sec

19. Plank
20. Flutter kicks
21. Side plank (25 sec and then other side)
22. Alternating leg down
23. Bent knee bicycles
1 x 50sec

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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