DAY 21 – Dumbbell Quick MetCon for Women Over 40

DAY 21 – Dumbbell Quick MetCon for Women Over 40

25-Minute Dumbbell Quick MetCon for Women Over 40

This quick strength and cardio workout is the perfect metabolic conditioning sweat-sesh to get you even closer to your fitness goals.

Low impact options are shown – so no matter where you are on in your fitness journey you’ll get a workout that is best for you!

Day 21 of the 21-Day Fit & Fierce Challenge!

YAY! ๐ŸŽ‰๐Ÿ’ƒ๐Ÿพ๐Ÿพ I am so damn proud of you.

TOOLS NEEDED

1 moderate dumbbell

THE WORKOUT

3 x 45sec
Alt arm power snatch with squat hops
Lunge to row to knee up
Lunge to row to knee up
Squat to overhead passes
Push up to bear hop

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PJ ox

DAY 16 – Push, Pull, Hinge & Squat Strength Workout for Women Over 40

DAY 16 – Push, Pull, Hinge & Squat Strength Workout for Women Over 40

39-Minute Push, Pull, Hinge & Squat Strength Workout for Women Over 40

Work the foundational exercise patterns of the body that are responsible for every movement you make – push, pull, hinge, and squat(with the 5th, carry, covered as we hold onto the dumbbells for the exercises).

While these exercises are equated as “workout” exercises, they are movements we perform daily. This could be my most “functional” workout to date!

Day 16 of the 21-Day Fit & Fierce Challenge.

TOOLS NEEDED

a pair of heavy, tubing and a chair if you are a beginner

THE WORKOUT

3 x 40sec
Push up to shoulder tap
Band pull-downs
Woodchop
Narrow squat

3 x 40sec
Chest press
Bird dog row
Bird dog row
Single leg dumbbell clean
Single leg dumbbell clean
Plie squat

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FIT & FIERCE...
HERE WE COME.

 

PJ ox

DAY 7 – Total Body Athletic Strength for Women Over 40

DAY 7 – Total Body Athletic Strength for Women Over 40

37-Minute Total Body Athletic Strength for Women Over 40

Train your inner athlete! Work your functional strength and power with this total-body ATHLETIC strength workout. This is a total body strength workout, also hitting your balance and core muscles. You’re gonna love it!

Day 7 of the 21-Day Fit & Fierce Challenge.

TOOLS NEEDED

a pair of light & moderate dumbbells

THE WORKOUT

3 x 45 sec
Rotation lunge & balance
—- 2nd & 3rd set Rotation lunge & balance press
Other leg & arm
Single arm dumbbell clean
— 2nd & 3rd set Double dumbbell clean
Standing alternating rows
—- 2nd & 3rd set Renegade rows

3 x 45sec
Bridge pullovers
— 2nd & 3rd set Double dumbbell bridge pullover
Chest press to skull crushers
—- 2nd & 3rd set Double dumbbell press to skull crusher
Squat pulse dumbbell passes
Side to front raises

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FIT & FIERCE...
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PJ ox

DAY 1 – Complete Strength Workout for Women Over 40

DAY 1 – Complete Strength Workout for Women Over 40

34-Minute Complete Strength Workout for Women Over 40

You are feeling the burn head to toe with this Full Body Strength Workout! This dumbbell-only workout is loaded with strength supersets and is low impact meaning there is no jumping.

Challenge yourself with those weights today and as always, focus on proper form and quality reps.

Day 1 – 21 Day Fit & Fierce Challenge

TOOLS NEEDED

pair of light, moderate & heavy

THE WORKOUT

3 x 45 sec
Side lunge to squat & press
Deadlift row combo
Bear to downward dog

3 x 45sec
Chest to floor push up
Resisted deadbug
Get ups

Arm & Shoulder Finisher
1 x 30sec
Wide to hammer curl
Single arm curl w/hold
Single arm curl w/hold
Tricep kickbacks
Straight arm presses
Shoulder presses

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FIT & FIERCE...
HERE WE COME.

 

PJ ox

Full Body No Equipment Strength Workout

Full Body No Equipment Strength Workout

35-Minute Full Body No Equipment Strength Workout

Using only body weight you’ll hit every muscle in this full-body, no-equipment strength workout.

There are also no repeats of the exercises (one set only), and options are given for all levels.

This is the perfect once-in-a-while workout to keep your program fresh.

TOOLS NEEDED

nothing – however, if you are a beginner I recommend a chair for one of the exercises

THE WORKOUT

1 x 50sec

1-leg bridge
Side leg lift
Knee in & press
Feet elevated clams
1-leg bridge
Side leg lift
Knee in & press
Feet elevated clams
Reverse plank
Leg lowering crunch
Tic toc mountain climber
I, Y, T
Offset push up
Supermans 1
Downward dog taps
Prone shoulder circles
1 arm push up
1 arm push up
Side to reverse lunge
Reverse lunge pulse
Side to reverse lunge
Reverse lunge pulse
Walk outs w/shoulder tap
Single leg squat taps
Single leg squat taps
Squat pulses

TIRED OF TRYING TO FIGURE OUT WHAT WORKOUTS YOU
SHOULD BE DOING?

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FIT & FIERCE...
HERE WE COME.

 

PJ ox

Strength Training for Women Over 40 – For Home

Strength Training for Women Over 40 – For Home

41-Minute Strength Training for Women Over 40 – For Home

This strength workout is a MUST for any woman over 40. Starting with a mobility circuit to open up the hips, low spine and shoulders we then begin a total body strength workout, hitting a lot of muscles that tend to be under-used as we get older. IE: glutes, shoulders, posture muscles, core & triceps.

From there we finish off with a new upper body finisher, targeting the shoulders and triceps.

TOOLS NEEDED

chair (or bench), pair of heavy, moderate & light

THE WORKOUT

Mobility Work – 8 x 20sec
Side to side lunges
Deep squat

2 x 40sec
Single arm squat
Single arm rotational press
Single arm squat
Single arm rotational press

2 x 40sec
Chest press

2 x 40sec
Crossover lunges

2 x 40sec
3 point dumbbell row
1-arm bicep curl
3 point dumbbell row
1-arm bicep curl

3 x
10 side lateral raises
10 tricep extensions

TIRED OF TRYING TO FIGURE OUT WHAT WORKOUTS YOU
SHOULD BE DOING?

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FIT & FIERCE...
HERE WE COME.

 

PJ ox

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