Strength Training with Dumbbells | TRX & BOSU Ball Optional

Strength Training with Dumbbells | TRX & BOSU Ball Optional

35-Minute Strength Training with Dumbbells | TRX & BOSU Ball Optional for Women Over 40

From beginner to advanced you will see results with this total-body strength training workout with dumbbells.

And if you own a TRX and/or a BOSU or Stability Ball grab those as well. I will be using it all in this workout, however, they are optional. Exercise variations using dumbbells will be shown for each move.

And… be sure to stay till the end.

We finish off with a lovely low back strengthening series and then some well-deserved stretches.

TOOLS NEEDED

TRX & BOSU or stability ball (optional), everyone: a pair of heavy dumbbells, if you don’t own a TRX also have a set of moderate dumbbells and a chair.

THE WORKOUT

Cardio series:
8 x 20sec
Slam balls
Squat tuck

Strength series:
4 x 45
TRX 1 leg squat OR Bulgarian lunge
TRX 1 leg squat OR Bulgarian lunge
Chest press
Face pulls OR wide arm row

Low back Series:
1 x 20 reps
Low back extensions
Hip bridges

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PJ ox

Full Body Workout with Dumbbells for Weight Loss | For Women Over 40

Full Body Workout with Dumbbells for Weight Loss | For Women Over 40

40-Min Full Body Workout with Dumbbells for Weight Loss for Women Over 40

Day 1 of our 25 in 25 Challenge – and our fitness test.

Torch some serious calories with this metabolic conditioning full-body workout for weight loss. Performed circuit-style, with options and modifications shown throughout, you will cycle through 10 different compound exercises using dumbbells (as well as a BOSU ball and/or a TRX if you own one).

👉🏽 So, heads up if you are part of the challenge we will do this workout again on Day 25 to celebrate how far you’ve come!

TOOLS NEEDED

pair of heavy, moderate dumbbells + a TRX & BOSU if you own one

THE WORKOUT

3 x 45sec
Goblet squat
Mountain climber
Dumbbell swing
T-push ups
Alternating lunges
Pull ups OR alt rows
Side lunges
Renegade row
Lunge and twist
Squat press

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FIT & FIERCE...
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PJ ox

Shoulder Friendly Total Body Strength Workout For Women Over 40

Shoulder Friendly Total Body Strength Workout For Women Over 40

40-Min Shoulder Friendly Total Body Strength Workout for Women Over 40

If regular workouts are starting to bother your shoulders, you will love this shoulder-friendly workout I have programmed.

This is a total body strength workout, using movements that won’t aggravate your shoulders.

So no push-ups, planks, mountain climbers, wide rows or other shoulder-aggravating exercises.

Great for all levels, and all you need are a couple pairs of dumbbells and some tubing.

TOOLS NEEDED

a pair of heavy, light & tubing

THE WORKOUT

3 x 45sec
Narrow chest press
Seated rows
Ab crossovers
Goblet squat
Tricep kickbacks
Band pull apart
Crossover lunge
Crossover lunge

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PJ ox

Resistance Band Full Body Workout – Grab Your Tubing!

Resistance Band Full Body Workout – Grab Your Tubing!

Resistance Band Full Body Workout – Grab Your Tubing!
for Women Over

Grab your tubing, and your booty band if you have one, and let’s get going! These are 8 of my favourite resistance band and booty band exercise to train the whole body.

We start with a Tabata, booty band optional, and then move into a strength workout using your resistance band.

This is a great workout for when you’re travelling, or if you just want to leave the dumbbells alone for a workout.

TOOLS NEEDED

resistance band (tubing), and if you own a booty band grab that too

THE WORKOUT

8 x 20sec
Jumping jacks
High knees

2 x 45sec
Lunge & curl
Side lunge to side lateral raise

2 x 45sec
Lunge & curl
Side lunge to side lateral raise

2 x 45sec
Squat
X upright rows

2 x 30sec
Woodchop
1 arm press

2 x 30sec
Woodchop
1 arm press

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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FIT & FIERCE...
HERE WE COME.

 

PJ ox

25-Min Challenging Total Body Strength

25-Min Challenging Total Body Strength

25-Min Challenging Total Body Strength for Women Over 40

Wow! This workout will torch some calories, build your strength and train your core. Trainer’s promise. I choose some of the best compound strength moves to give you a BIG workout, in an as short amount of time as possible.

Be prepared to work, and to feel damn proud after you’re done!

TOOLS NEEDED

a couple of pairs of moderate dumbbells

THE WORKOUT

3 x 45sec
Renegade rows
Wide to narrow chest presses
Squat clean
Wide upright rows
Step out squat & press

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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PJ ox

TRX and Dumbbell Circuit Workout for Women Over 40

TRX and Dumbbell Circuit Workout for Women Over 40

TRX and Dumbbell Circuit Workout for Women Over 40

This total body TRX and dumbbell circuit will not disappoint! Trainer’s promise. From a mini-Tabata to a strength routine performed circuit-style you will hit every muscle in the body while having a good time doing it.

And, if you don’t own a TRX – we now have a new “modified” window in the video and for this workout, I show you how you can do each TRX exercise with a pair of dumbbells.

OK?

OK! Let’s get going!

TOOLS NEEDED

TRX (optional), a pair of moderate, 1 heavy and if you don’t have a TRX one more pair of moderate dumbbells

THE WORKOUT

4 x 20sec
Mountain climbers

4 x 20sec
Gate swings with pick-ups

2 x 45sec
Dumbbell row
Dumbbell row
TRX lunge
TRX lunge
TRX chest press
Dumbbell squat to clean
TRX goal posts
Dumbbell push press
TRX triceps

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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