Full Body Workout for Home with Dumbbells

Full Body Workout for Home with Dumbbells

Full Body Workout at Home with Dumbbells for Women Over 40

Great for home! Full body strength workout using only 1 dumbbell for women over 40.

One of my favourite workouts is my Gladiator Workout. It’s a cult fave with my classes, and my Patreon community too.

And… this is why I wanted to re-vamp it and freshen it up a bit (since the original was recorded 5 years ago).

This newly re-vamped version only uses 1 dumbbell and chair.

As with the original, we have 10 exercises that will hit every muscle in the body, done in a circuit format so we max the calorie burn.

Have fun!!

TOOLS NEEDED

1 heavy dumbbell (I’m using a 15lb), and a sturdy chair

THE WORKOUT

1. Goblet squat
2. Prine squat to toe touches
3. Woodchops
4. T push-ups
5. Alternating reverse lunges (sub bridges if lunges hurt your knees)
6. Alternating bent-over row
7. Alternating side to side lunges (sub step-out-side to side squats if lunges bother the knees)
8. Alternating renegade row (sub alt bent-over wide row)
9. Alternating steps ups on a chair (sub wall sit)

3 x 50sec

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Tabata Non Weight Bearing Exercises

Tabata Non Weight Bearing Exercises

Tabata Non Weight Bearing Exercises for Women Over 40

Chair workout for women with foot, ankle, knee, and or hip injuries.

This fun little Tabata workout is for the woman who has injuries to either her foot, ankle, knee, or hip.

There are no weight-bearing exercises! In fact, all the exercises are done seated in a chair followed with an ab series on the ground. You are gonna love it.

So, keep your fitness up girlfriend, and let’s do this.

TOOLS NEEDED

a chair

THE WORKOUT

1. Knee tucks
2. Tricep dips
3. Star jacks
4. Jabs
8 x 20sec

Abs
1. Side plank with clam
2. Other side
3. V sit
4. Reverse curls
2 x 30sec

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Strength for Sciatica

Strength for Sciatica

Strength for Sciatica for Women Over 40

A 40-minute workout for women over who have low back pain, or sciatica.

⁣I developed this workout for anyone who has low back pain or sciatica, but yet still wants to work out.

This workout will give you a great mix of standard strength training exercises that won’t aggravate the low back, accompanied by exercises and stretches specific for low back health.

 

TOOLS NEEDED

a pair of light & moderate dumbbells, a chair, a yoga tie (OR an old necktie, or a bathrobe tie), access to a wall

THE WORKOUT

1. Wall sit
2 x 40sec

2. Chest press
3. Pelvic tilts ab tightening
2 x 40sec

4. Wall slides
5. Seated bicep curls
2 x 40sec

6. Nerve flossing
7. Tricep dips
2 x 40sec

8. Figure 4 seated
9. Side to front lateral raises
2 x 40sec

10. Bridges
2 x 40sec

11. Clams
2 x 40sec – each side

12. Dynamic hamstring stretch with tie
13. Hamstring stretch
14. Same leg figure 4 stretch
15. Same leg glute stretch
— Do with other leg

16. Mini cobra
*if lying on your stomach bothers your low back please grab a pillow, or two, and place under the hips.


⁣1 x 45sec

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Strength & Mobility Workout

Strength & Mobility Workout

Strength & Mobility Workout for Women Over 40

Get stronger and move better this strength and mobility workout for women over 40.

This workout starts out with total body strength, moves into a fun little 2:30 minute core workout, and ends with 15-minutes of mobility and flexibility drills to help you move better.

This workout is perfect for all levels and can be added with a walk or short cardio session beforehand if you want.

 TOOLS NEEDED

a pair of light & moderate dumbbells + 1 heavy

THE WORKOUT

1. Squat with shoulder presses
2. Side lateral raises
3 x 30sec

3. Arms stay up rows
4. Weight frog bridges
3 x 30sec

5. Behind head tricep extensions
6. Squat + pulse (mod: wall sit)
3 x 30sec

7. 1 DB curl
8. 1 DB Sumo deadlift
3 x 30sec

Core:
1. 1/2 Turkish get up with bridge
2. Other side
3. Single sided bicycles
4. Other side
5. V sit, thread the needle
1 x 30sec

Mobility & Flexibility Drills

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Cardio & Strength Workout All Levels

Cardio & Strength Workout All Levels

Cardio & Strength Workout All Levels for Women Over 40

A total body strength workout with cardio for women over 40. It’s the full meal deal!

⁣This workout is great for whatever level of fitness you are at.

I offer low and high impact options for the cardio moves, and the strength moves will help to build the muscles that are weak in a lot of us (ie. glutes, hips, posture muscles, triceps, low back).

After the workout is complete there is a great little low back routine and then a full trainer-led stretch. So, you will want to stay till the very end!

Leave a comment below too!

I would love to know what you thought, and if you are digging the background music. Thanks!

TOOLS NEEDED

a pair of moderate and heavy dumbbells + a sturdy chair

THE WORKOUT

1. Pop-out squats to lunge
2. Across body mountain climbers
8 x 20sec

3. Stagger deadlifts
4. Other leg
3 x 40sec

5. Squat to jump & knee up with a twist
6. Plank jacks
8 x 20sec

7. Single-arm, supported reverse flys
8. Other arm
2 x 40sec and the final set double arm row

9. Breakdancers
10. Jumping jacks
8 x 20sec

11. Single-arm & 1 leg bridge chest press
12. Other arm
2 x 40sec and the final set double tricep presses

Low Back Love
13. Scorpians
14. Moving airplanes
15. Opposite arm & leg lifts
1 x 40sec

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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FIT & FIERCE...
HERE WE COME.

 

PJ ox

Full Body Dumbbell No Repeat Workout

Full Body Dumbbell No Repeat Workout

Full Body Dumbbell No Repeat Workout for Women Over 40

Don’t like to repeat an exercise? Join me in the full-body dumbbell workout, with no repeats, for women over 40.

⁣26 exercises!

That’s a lot of different moves for one workout, but I wanted to give you the full-meal deal, without repeating an exercise. I hope you like it!

We work EVERY muscle in the body, using a couple of pairs of dumbbells and make sure you stay to the end for my special little ab finisher.

TOOLS NEEDED

a pair of light + moderate dumbbells

THE WORKOUT

1. Step out side to side squats
2. Supinate & pronate rows
3. Chest press with bridge
4. Arms up reverse curls
5. Side to side lunges
6. Chest fly to tricep presses
7. Alternating Turkish half get-ups
8. Kneeling reverse flys
9. Sprinters
10. Sprinters – other leg
11. Blast off push-ups
12. Renegade rows
13. Alternating lunges with bicep curls
14. DB touching shoulder presses to tricep extensions
15. Alternating 1 leg deadlifts
16. Alternating snatches
17. Full cans to side lateral raises
18. Tricep kickbacks
19. Arms up alt reverse lunges
20. Across body alt bicep curls
1 x 50sec

Ab Finisher
1. Double crunch
2. Reverse curl to legs lower
3. Oblique crossover
4. Other side
5. Plank jacks
6. Mountain climbers
1 x 20sec

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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