Arms & Legs Superset Strength Builder for Women Over 40

Arms & Legs Superset Strength Builder for Women Over 40

38-Minute Arms & Legs Superset Strength Builder for Women Over 40

WOW! If you want to build strength in your legs and arms you are going to love this workout. Using tri-sets we work either the biceps or triceps, then move into a leg strengthening exercise, and then finish the tri-set off with a high-intensity cardio move.

All circuits have 3 rounds, with low impact options are shown throughout. And, you want to stick around until the end!

I have a special tricep finisher that I have never done before on the channel!! It is going to torch those triceps. Trainer’s promise.

TOOLS NEEDED

a pair of moderate and heavy

THE WORKOUT

3 x 40sec
Tricep kickbacks
Alt lunge
Weighted squat jumps

3 x 40sec
Across body bicep curls
Alt side lunges
Frog jumps

3 x 40sec
Hammer curl to press
Alt one-legged deadlift
Squat dumbbell passes

Tricep finisher
Descending narrow press to skullcrusher
12 – 10 – 8 – 6 – 4 – 2

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SHOULD BE DOING

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FIT & FIERCE...
HERE WE COME.

 

PJ ox

15 Minute Full Body Strength Training Workout for Women Over 40

15 Minute Full Body Strength Training Workout for Women Over 40

15-Minute Full Body Strength Training Workout for Women Over 40

Quick, effective and sweaty is the motto for this workout. Using only one dumbbell you will hit every muscle in the body while also getting the heart rate up.

This workout is also all standing, no up-down exercises, and because of the exercises chosen for this workout, you will also get a great core workout.

TOOLS NEEDED

one moderate dumbbell

THE WORKOUT

3 x 30sec
Goblet squat to lunge
Alternating wood chops
Snatch & press
Side lunge to high pull
Side lunge to high pull

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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FIT & FIERCE...
HERE WE COME.

 

PJ ox

BOSU and TRX Workout for Women Over 40

BOSU and TRX Workout for Women Over 40

30-Min BOSU and TRX Workout for Women Over 40

I had so much fun programming and filming this workout! If you own a TRX and a BOSU ball you are in for a treat.

Using both pieces we cycle through a series of exercises, HIIT-style, so you get the most bang for your workout.

😢 Sorry, there are no equipment subs for this workout. You must have a TRX and a BOSU to do it.

TOOLS NEEDED

TRX & BOSU ball

THE WORKOUT

3 x 30sec
Over dome ankle touch
Reverse flys 4
Alternating single leg jump stick
Wide row to bicep curls
Push up to wide mountain climber
Sumo squat jump
Tricep extensions

1 x 40sec
Plank 1:55
Oblique crossover
Mountain climber
Deadbug
BOSU Plank walk

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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FIT & FIERCE...
HERE WE COME.

 

PJ ox

Bodyweight Strength Workout for Women Over 40

Bodyweight Strength Workout for Women Over 40

25-Min Bodyweight Strength Workout for Women Over 40

Dreaming of a workout that will go by fast, one that won’t have you watching clock wondering when it ends? A workout that has no repeats or equipment?

Then your dreams and prayers have been answered.

Join me for this total-body strength workout, using only your body weight, with no repeats.

TOOLS NEEDED

nothing

THE WORKOUT

1 x 50sec
Dead bug
Legs up crunch
Bicycles
Push-ups to reach
Inchworms
Plank ups
Squat w/ pulse
Single leg deadlift w/reach
Single leg deadlift w/reach
Step out side lunge
Step out side lunge
Renegade rows
V arms squats
Good mornings
Seated tricep dips
V sit
Reverse bridges
Marching bridges

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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FIT & FIERCE...
HERE WE COME.

 

PJ ox

Total Body Resistance Band Circuit Workout for Women Over 40

Total Body Resistance Band Circuit Workout for Women Over 40

37-Minute Total Body Resistance Band Circuit Workout for Women Over 40

Using a resistance band (aka exercise tubing, tubing with handles) you’ll hit every muscle in the body! The exercises are programed circuit-style, so you get the maximum results, in one session, and the circuit is all standing as well.

This is a great workout for travel!

And… stick around until the end of the workout for a great ab finisher.

TOOLS NEEDED

resistance band

THE WORKOUT

2 x 45sec
Squat
2 arm row
Iso hold curl + press
Iso hold curl + press
1 leg deadlift
1 leg deadlift
Low flys
Tricep extensions
Static squat with tap
Static squat with tap

Ab Finisher
1 x 45sec
Seated twist
Plank hop over
Superman band pull
Side plank
Side plank
Crunch w/ loop-through

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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FIT & FIERCE...
HERE WE COME.

 

PJ ox

HIIT Workout Using the STEP and Dumbbells for Women Over 40

HIIT Workout Using the STEP and Dumbbells for Women Over 40

40-Min HIIT Workout Using the STEP and Dumbbells for Women Over 40

WHOA!! Spice up your workout with a STEP (or BOSU ball) and a pair of dumbbells.

We hit everything!! Starting with a heart-pumping Tabata, followed by a circuit of strength moves supersetting the upper and lower and finishing off with another Tabata.

THIS WORKOUT KICKED MY ASS. 😜

But… don’t fret if you’re a beginner.

There are alternatives given for some of the moves, and for the others simply choose a weight that will challenge you.

Deal?

I also go into detail, near the end, my tips on what you should be eating before and after a workout. And my advice might surprise you.

TOOLS NEEDED

STEP (or BOSU), pair of moderate dumbbells

THE WORKOUT

8 x 20sec
Squat to push up
Side to side taps

3 x 45sec
Bulgarian lunge
Bulgarian lunge
Chest fly to skullcrusher
Renegade row
Renegade row
Squat & up over

8 x 20sec
Squat jacks
Plank jacks

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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