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
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PJ ox

Total Body Metabolic Workout with Dumbbells for Women Over 40

Total Body Metabolic Workout with Dumbbells for Women Over 40

Total Body Metabolic Workout with Dumbbells for Women Over 40

Burn calories and torch the muscles with this total-body Metabolic Workout for women over 40.

DAY 12 – FIT IN 15 CHALLENGE

Heads up, this one is sweaty!

But, for a workout to be a true metabolic workout, and give you all the benefits of one (bigger calorie burn, more muscles trained per exercise, increased aerobic power and muscle strength), you have to hit it hard.

However, if you aren’t feeling it today, or if you are a beginner don’t fret! I got your back.

I show you how you can dial down some of the moves, and you can also grab a pair of lighter dumbbells to bring down the intensity.

This workout, I think, will become a favourite though. It’s pretty awesome and goes by quick.

Let me know your thoughts in the comments.

TOOLS NEEDED

a pair of moderate dumbbells

THE WORKOUT

1. Dumbbell squat thrust to 4 renegade rows (or sub)
2. Squat and press
3. Hand release push up (or sub)
4. Alt reverse lunges with bicep curls
5. Dumbbelll alt hang power snatches

5 x 40sec

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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PJ ox

Total Body Strength Workout to Build Bone Density for Women Over 40

Total Body Strength Workout to Build Bone Density for Women Over 40

Total Body Strength Workout to Build Bone Density for Women Over 40

The perfect over 40 workout to build bone density, increase muscle strength, and improve hip and shoulder mobility.

DAY 5 ⁣ – FIT IN 15 CHALLENGE 

This strength workout is all about improving your bone density through a sound and solid strength workout, with some great mobility drills at the beginning and end.

The perfect strength-only workout for women over 40.

TOOLS NEEDED

a pair of light, moderate & heavy dumbbells and a pillow if you have sensitive knees

THE WORKOUT

1. Sumo squat – time under tension
2. Chest press
3. Dead bug
4. Wide standing row
2 x 40sec

5. Low reverse lunges
6. Chest flys
7. Plank with shoulder taps
8. Reverse flys
2 x 40sec

9. Supune across body single arm tricep extension
10. Other arm
11. Kneeling shoulder presses
12. Bicep curls
2 x 40sec

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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FIT & FIERCE...
HERE WE COME.

 

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Full Body 1 Dumbbell and Cardio Workout for Women Over 40

Full Body 1 Dumbbell and Cardio Workout for Women Over 40

Full Body 1 Dumbbell and Cardio Workout for Women Over 40

Grab 1 dumbbell or a kettlebell for this calorie-torching full-body workout.

I have a TON of fun drills programmed on this workout for you.

We have cardio training, balance training, strength training, and an ab routine that kicked my butt at the end. It’s so good I had to drop down to the modified version. My abs were screaming at me.

There is literally something for everyone in this video. So, have fun, sweat lots and smile big when you’re done.

TOOLS NEEDED

1 moderate dumbbell or a kettlebell, and I am also using a BOSU ball – but that is totally optional

THE WORKOUT

1. Squat to inch worms to bear jumps
2:30 AMRAP ladder-style

2. Chest press – 1 arm
3. Alternating bent over row
4 x 40sec

4. Balance series
5. Other leg
2 x 30sec

6. 1 arm push press to squat
7. Other arm
8. Hanging snatch to reverse lunge
9. Other arm & leg
10. Bicep curls
11. Tricep extensions
3 x 30sec

12. Ab crunches
13. Straight leg leg crossovers
14. Other side
15. Bridges
2 x 40sec

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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PJ ox

Kettlebell Cardio for Women Over 40

Kettlebell Cardio for Women Over 40

Kettlebell Cardio for Women Over 40

Grab your kettlebell, or one dumbbell, for this all-levels cardio workout.

Here’s another EMOM workout for ya (every minute on the minute), and this time we use a kettlebell or one heavy dumbbell.

As always I show modifications, as well as give rep numbers, for each minute, dependant on where you are in your fitness journey.

And… you want to stay to the end too! We finish this baby off with a fun little ab series.

 TOOLS NEEDED

kettlebell or 1 heavy dumbbell

THE WORKOUT

Minute 1: Clean to lunge
5-7 reps each side

Minute 2: KB swings
20-30 reps

Minute 3: Squat to press
8-10 reps

Minute 4: Plank jacks with KB taps (or modification)
20-30 reps

Abs:
1. Russian twists
2. Crunch & press
3. Reverse curl to legs lowering
2 x 30sec

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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FIT & FIERCE...
HERE WE COME.

 

PJ ox

Mini Ball, Tubing & Dumbbell Workout For Women Over 40

Mini Ball, Tubing & Dumbbell Workout For Women Over 40

Mini Ball, Tubing & Dumbbell Workout for Women Over 40

Grab your mini-ball (Pilates ball), resistance tubing and a dumbbell for this total body strength workout – with options shown if you don’t own a ball or band.

Wow. I did not mean for this workout to be almost an hour. But… the great news is that the last 12 minutes of the workout is an optional ab workout.

I also have a totally optional tricep finisher for 10-minutes too. So, get rid of those, if you’re short on time, and you have a more time-manageable 40-minute workout.

But, if you have the time join me for the full meal deal baby!

TOOLS NEEDED

1 heavy dumbbell, resistance tubing with handles (optional), mini-ball (optional)

THE WORKOUT

1. Squat with ball + pulses
2. Push up with tubing to high plank
4 x 40sec

3. Seated row with tube (or alt row with DB)
4. Bridges with ball & DB
4 x 40sec

5. Hip extension 40 sec
6. Leg extended up & over back calf x20
7. Other leg hip extension 40 sec
8. Leg extended up & over x20
x2

9. Woodchop
10. Stationary lunge
2 x 40sec

11. Other side woodchop
12. Other leg lunge
2 x 40sec

Tricep Finisher

13. Tri press in front of body with tube
14. Behind head 1 arm tri extension
15. Other arm tri press in front
16. Other arm behind head tri extension
17. Both hands with DB tri extensions
18. Skullcrushers with DB
x15 reps

Ab Finisher

19. Crunches
20. Crunches with L knee march
21. Crunch with R knee march
22. Russian twists
23. Plank
24. Side crunch
25. Other side
1 x 40sec

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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