Total Body Strength with the Stability Ball for Women Over 40

Total Body Strength with the Stability Ball for Women Over 40

Total Body Strength with the Stability Ball for Women Over 40

Grab your stability ball and some dumbbells for this total body (but with an emphasis on the upper body & core) workout.

FYI: there is no cardio, it’s all strength training – making this the perfect muscle building and bone-building workout for women over 40.

TOOLS NEEDED

stability ball, a pair of light, moderate and heavy dumbbells

THE WORKOUT

1. Wall squats
2. Hamstring curls
3 x 50sec

3. Chest press
4. Pull overs
3 x 50sec

5. Reverse hypers
6. Stir the pot
2 x 40sec

7. Seated presses
8. Seated curls
9. Seated triceps
10. Weighted crunch (osteo: do a plank)
3 x 30sec

Core Work
11. Crossovers (osteo: v-sit)
12. Twists (osteo: plank)
13. Side crunch (osteo: side plank)
14. Other side (osteo: side plank)
2 x 40sec

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EMOM Strength Workout Women For Over 40

EMOM Strength Workout Women For Over 40

EMOM Strength Workout Women for Over 40

Improve your strength, build yourself some muscles, and increase your bone density! Yes, we hit it all with this workout!

And this is fun too!! Because EMOM workouts (every minute on the minute) are a fun way to workout!! We are doing multiple sets, but it doesn’t feel monotonous (for some reason) when it’s in an EMOM format.

In this EMOM workout too I’ve hit all the areas that those of us over 40 want to hit: hips, glutes, core, the back muscles, triceps and more!

And be sure to stay till the end for the yummy stretches.

ย TOOLS NEEDED

1 moderate dumbbell

THE WORKOUT

Minute 1: Goblet squat x20
Minute 2: Hand release push-ups x12
6-min

Minute 1: Goblet crossover lunge x12 ea side
Minute 2: Clean & jerk x7 ea side
6-min

Minute 1:Side lunge x10 ea side
Minute 2: Renegade rows x12 ea side
6-min

Ab Finisher:
1. Moving hollow holds
2. Bicycle crunches
3. Plank with tap out
4. L switches with pulses
1 x 50sec

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Metabolic Workout for Calorie-Burn For Women Over 40

Metabolic Workout for Calorie-Burn For Women Over 40

Metabolic Workout for Calorie-Burn for Women Over 40

This total body metabolic workout is recommended for women over 40 who are looking for a serious calorie burn, in a short amount of time.

Using a pair of dumbbells I will lead you through a total body strength circuit, with a bodyweight Tabata to warm ourselves up with and to finish ourselves off with.

In addition, we work on our mobility and our core… and George makes a brief appearance too.

So, I’ve checked all the boxes for ya with this one ๐Ÿ˜‰

TOOLS NEEDED

a chair, pair of moderate dumbbells

THE WORKOUT

1. High knee to hip opener
2. Other leg
8 x 20

3. Leg up 1 leg DL
4. Other leg
5. Bear taps
6. Chest press
7. I, Y, T
8. Curl to press
3 x 30sec

9. Star jumps (or sub given)
10. High knees
8 x 20sec

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25 Minute Workout with Weights – Total Body

25 Minute Workout with Weights – Total Body

25 Minute Workout with Weights – Total Body for Women Over 40

Full total body workout in 25 minutes, using weights for women over 40. This is the most effective strength training workout for those times when you are short on time!

And FYI: while you may think that 20 different exercises, done for a minute each, will get you results – it won’t. Sorry!

Single set training is fine for once in a while, but for results (and results in a short amount of time), the research has proven over the years that multiple set training is the clear winner.

PS – let me know what you think about the new additions to the workout? Such as the fancy new timer and the exercise names ๐Ÿ˜‰. I’m almost looking like a real YouTube fitness channel now.

ย TOOLS NEEDED

a pair of moderate and heavy dumbbells, a chair and if you own a booty band – grab that too

THE WORKOUT

1. Squat
2. Chest press
3 x 40sec

3. Bulgarian lunge (or 1 leg squat)
4. Other leg
5. Renegade row (or standing alt rows)
3 x 40sec

6. Hip thrusts off chair
7. Push press
3 x 40sec

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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PJ ox

Metabolism Booster Workout with Dumbbells

Metabolism Booster Workout with Dumbbells

Metabolism Booster Workout with Dumbbells for Women Over 40

A metabolism booster workout for women over 40… because when you’re a woman over 40 you need all the metabolism boosters that you can get!

And one of the best ways is to build some muscle to boost your metabolism, and this total-body workout with dumbbells will do just that!

George also blesses us with his presence… and by sleeping through the whole workout ๐Ÿ˜‚

You, however, will not have that luxury.

The workout includes circuit-style strength work, to increase your muscle tone so we can work on improving your metabolism, with little rest so we get a good calorie burn while we’re at it too.

I also play around with the tempo (speed of the exercise) to change up the intensity for us, we will also do a lot of unilateral training and balance work so we can hit the core, and I added a fun little dumbbell ab routine about 75% of the way in.

Although I was trying to get this workout under 45 minutes, I believe that it’s those extra 9 minutes that make this one so effective ๐Ÿ˜‡

But, you can let me know.

TOOLS NEEDED

2 different sizes of moderate dumbbells, advanced people also grab (1) heavy dumbbell

THE WORKOUT

1. Chest press (done 3 different ways)
2. Sumo deadlift
3 x 40sec

3. Double arm bent over row (or TRX: pull ups)
4. Step out side lunge
5. Other leg
6. Squat & press
1 x 40sec

Unilateral Work:
7. 1 arm bent over row
8. Step out side lunge
9. 1 arm squat to press
x 10 — then do other side

10. High plank with sway 40 sec

Tempo Change – Unilateral Work:
11. 1 arm row – slow lift up
12. Step out side lunge – slow lower
13. Slow squat down to press
x 10 — then do other side

14. Forearm plank see saws 40 sec

15. 1 arm row – pause 3 count at top
16. Step out side lunge – pause balance 3 ct
17. Squat and slow press up
x 10 — do other side

Ab Work:
18. DB up marching knees
19. Kneeling figure 8’s
20. Iso hold lunge with Palloff press
21. Plank DB pull thrust
2 x 30sec

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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PJ ox

30-Minute Burn Circuit with Dumbbells

30-Minute Burn Circuit with Dumbbells

30-Minute Burn Circuit with Dumbbells for Women Over 40

Burn some serious calories with this circuit workout with dumbbells for women over 40.

This little workout is going to surprise you.

It snuck up on me, and the next day my legs and shoulders were sore.

So, I call this a win ๐Ÿฅณ

For this workout we use compound exercises, so we can work as many different muscles as possible per exercise. This ensures that you get the best BANG for your fitness session.

I also really worked on the programming so the exercises flowed well. Since we are only using one pair of dumbbells I wanted effective, functional and ALSO a great flow.

I hope you like this one ๐Ÿ˜˜

PS – if you want to add another quick workout at the end of this one I have linked up in the end cards, or you can click the link for my 10-Min Dumbbell Workout Finisher.

TOOLS NEEDED

A pair of moderate dumbbells

THE WORKOUT

1. Clean & squat
2. Alternating palms away rows (or renegade rows)
3. Get ups
4. Get ups – lead with other leg
5. Narrow chest press
6. Hammer curl to press

3 x 45sec

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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FIT & FIERCE...
HERE WE COME.

 

PJ ox

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