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

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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5-Min BOSU Ball Strong Abs Workout for Women Over 40

5-Min BOSU Ball Strong Abs Workout for Women Over 40

5-Min BOSU Ball Strong Abs Workout for Women Over 40

Give me 5-minutes and I will give you an ab workout that will challenge your core and leave you feeling the effects the next day!

Using a BOSU ball we cycle through 5 of my favourite BOSU exercises for a quick abs workout.

Do this after a strength workout, a run or walk, or just because.

Please note: this is not an osteoporosis-friendly workout.

TOOLS NEEDED

BOSU ball

THE WORKOUT

1 x 1:00
Crunch
Tic-toc mountain climber
Crossover
Side to side rocks
Single, single double knee in

Watch – How to Add Your BOSU Ball Into Any Workout on YouTube

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

grab yours

BOSU & Booty Band HIIT Workout for Women Over 40

BOSU & Booty Band HIIT Workout for Women Over 40

BOSU & Booty Band HIIT Workout for Women Over 40

I had so much fun filming this BOSU ball, booty band HIIT workout. And… while the title does say for women over 40, if you’re younger I think this will still give ya a run for your money.

We start with high intensity, yet easy on the joints, cardio session using your booty band, so the glutes and core get LIT up.

From there we move onto the BOSU for some heart-pumping, calorie-busting cardio.

AND…. you’ll notice a cool new feature on the workout. A big thank you to my Patreon community, and for their support, because if it wasn’t for them I would not be able to afford a video editor to do all these extras now found on the workouts 😘.

TOOLS NEEDED

booty band, BOSU ball

THE WORKOUT

BOOTY Band:
Squat pulse to jump
Jumping jax
Bear crawl, hip opener to thrust
Banded travels w/ hip extension
3 x 30sec

BOSU Ball:
Up & over
Plank ups
Straddle ups
Power climbers
3 x 30sec

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

grab yours

Total Body Workout with TRX, BOSU & Dumbbells for Women Over 40

Total Body Workout with TRX, BOSU & Dumbbells for Women Over 40

Total Body Workout with TRX, BOSU & Dumbbells for Women Over 40

This total-body strength workout uses the BOSU ball, the TRX and dumbbells. Alternating between these tools you are guaranteed a good sweat.

And… if you don’t own a TRX or BOSU options are given. So, no matter what equipment you have, and no matter fitness level you are, I’ve got ya covered!

This workout also runs a bit long because I spent some extra time during our warm-up for some mobility drills.

Have fun!!

TOOLS NEEDED

BOSU, TRX are optional but your dumbbells aren’t 🙂 Grab a pair of heavy, mod & light for this workout.

THE WORKOUT

1-leg squat OR stationary lunge
1-leg squat OR stationary lunge
3 x 45sec

Chest press
Up over BOSU
Pull ups OR rows
3 x 45sec

Bulgarian lunge OR 1-leg bridges
Bulgarian lunge OR 1-leg bridges
Narrow press-ups
Face pulls OR reverse flys
3 x 45sec

Tricep extensions
Bicep curls
Side lateral raises
3 x 30sec

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

grab yours

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

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

grab yours

BOSU Ball Workout with Weights for Women Over 40

BOSU Ball Workout with Weights for Women Over 40

BOSU Ball Workout with Weights for Women Over 40

Grab your BOSU ball and weights for this total-body strength workout. Perfect for women over 40 because we are hitting strength, balance and core.

Oh, yay baby! You are gonna love this one.

PS – verbally, for this workout, I was more on fire than I normally am 🙂

TOOLS NEEDED

BOSU ball, pair of light, moderate and heavy dumbbells

THE WORKOUT

1. Chest press to tricep press 1
2. Crunch to stand OR crunch & knee up
2 x 50

3. 1 arm row
4. 1 leg squat (knee to dome)
2 x 40sec

5. 1 arm row
6. 1 leg squat (knee to dome)
2 x 40sec

7. Flying supermans
8. Kneeling shoulder presses
3 x 30 sec

9. Bulgarian lunge
10. Leg up RDL
11. Bulgarian lunge
12. Leg up RDL
2 x 50sec

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

grab yours

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