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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PJ ox

How Much Weight Should You Lift

How Much Weight Should You Lift

How Much Weight You Should Lift | For Women Over 40

Below are my show notes for the video above:

HOW MUCH WEIGHT SHOULD YOU LIFT?

IT DEPENDS ON WHERE YOU ARE ON YOUR FITNESS JOURNEY AND FROM THERE PICKING THE DUMBBELL THAT WILL GIVE YOUR MUSCLES SOME FEEDBACK.

YOU SEE, YOU NEED TO LIFT HEAVY ENOUGH TO STIMULATE CHANGE IN THE MUSCLE. WHEN YOU DO YOU CREATE TINY MICROSCOPIC TEARS TO THE MUSCLE TISSUE AND FOR THE NEXT 24-48 HOURS THE BODY REPAIRS THAT TISSUE SO IT’S STRONGER AND DENSER.

SO, WHAT IS THE RIGHT WEIGHT FOR THIS TO HAPPEN.

THAT ALSO DEPENDS ON YOUR REP RANGE & GOALS FOR YOUR WORKOUTS.

QUICK SIDE NOTE: A “Rep” stands for “repetition” and defines one complete motion of an exercise.

And one “set” is a consecutive number of reps without stopping.

SO, 2 SETS OF 15 SQUATS MEANS 15 SQUATS, A REST, AND THEN ANOTHER 15 SQUATS.

WHEN YOU LIFT AT A HIGHER REP COUNT, 12-20+ REPS, YOU ARE WORKING MUSCLE ENDURANCE. AND BECAUSE OF THE HIGHER REP RANGE YOU OBVIOUSLY YOU WON’T BE ABLE TO LIFT HEAVY AMOUNTS OF WEIGHT.

I LOVE HIGH REPS AND LOW LOADS FOR BEGINNERS. THIS HELPS A NEW PERSON WORK ON THEIR FORM, GET AN UNDERSTANDING OF WHAT THEY ARE TRAINING, WHILE STILL GIVING THEM RESULTS.

FOR INT/ADV PEOPLE WHEN ENDURANCE TRAINING I RECOMMEND THAT YOU DECREASE THE REST TIME BETWEEN YOUR SETS. MAKE IT MORE CHALLENGING FOR YOURSELF.

MOST OF MY YOUTUBE WORKOUTS ARE ENDURANCE-FOCUSED WORKOUTS BECAUSE IT’S THE EASIEST WAY FOR WOMEN TRAIN AT HOME. YOU DON’T NEED A LOT OF DIFFERENT SIZED DUMBBELLS, FORM IS EASIER TO GET (HANDY IF YOU DON’T HAVE A MIRROR IN FRONT OF YOU), AND YOU DON’T NEED A SPOTTER.

ENDURANCE TRAINING GREAT FOR PEOPLE WHO ENJOY SPORTS LIKE RUNNING, CYCLING, AND EVEN HIKING.

NOW ANOTHER COMMON GOAL WITH STRENGTH TRAINING IS TO WORK ON MUSCLE STRENGTH. IF BUILDING MUSCLE SIZE IS YOUR GOAL THEN THE RECOMMENDED REP RANGE IS BETWEEN 6-12 REPS USING A WEIGHT THAT WILL GIVE YOU FEEDBACK.

WHAT SORT OF FEEDBACK? BURNING MUSCLES FEEDBACK. A GOOD RULE OF THUMB IS YOU SHOULD FEEL SOME BURN IN THE MUSCLE, WHICH IS LACTIC ACID, ABOUT 75% INTO THE SET. SO… IF YOU’RE REP COUNT IS 12, BY ABOUT REP 8 YOU SHOULD BE FEELING IT.

THIS TYPE OF STRENGTH WORK, LOWER REPS/HIGHER WEIGHT, IS ALSO GREAT FOR PEOPLE WITH ARTHRITIS BECAUSE YOU ARE NOT DOING A TON OF REPS AND THEREFORE DO NOT HAVE AS MUCH WEAR AND TEAR ON THE JOINT. 

THIS IS ALSO A GREAT WAY TO TRAIN TO BREAKTHROUGH ANY EXERCISE PLATEAUS. NOW YOU MAY SAY TO ME “BUT PJ, I’M A WOMAN I DON’T WANT BIG BULKY MUSCLES, SO THIS TYPE OF TRAINING ISN’T FOR ME’.

AT WHICH POINT I WILL EXPLAIN TO YOU THAT women have about 15-20% less concentration of testosterone in our bodies than men do. Without that extra testosterone, we ladies simply can’t build the big muscles. We biologically are unable to DO SO.

BUT WITH THIS LOWER REPS/HIGHER WEIGHT TRAINING WHAT WE WILL BE DOING IS BURNING MORE CALORIES – BECAUSE THE MORE LEAN MUSCLE TISSUE WE HAVE THE GREATER OUR METABOLISM IS AND THEREFORE THE MORE CALORIES WE’LL BURN THROUGHOUT THE DAY. YOU’LL ALSO BE INCREASING YOUR BONE DENSITY, AND YOU’LL BE SHAPING YOUR BODY, NOT MAKING IT BIGGER. TRAINER’S PROMISE.

FOR EACH REP RANGE/GOAL KEEPING YOUR FORM IS ESSENTIAL. ESPECIALLY FOR THOSE OF US OVER 40. NIGGLY LITTLE PAIN CAN TURN AND REAR IT’S UGLY HEAD REALLY QUICKLY THE OLDER WE GET. WATCH MY VIDEO FROM LAST WEEK ON WORKING OUT WITH PAIN FOR MORE DETAILS ON WHAT TO DO WITH THAT.

DIFFERENT MUSCLES CAN TAKE DIFFERENT LOADS TOO. THIS IS WHY QUITE OFTEN YOU’LL HEAR ME SAY ON THE YOUTUBE CHANNEL: GRAB A PAIR OF LIGHT, MOD & HEAVY DUMBBELLS.

BECAUSE WHAT IS HEAVY FOR YOUR SHOULDERS WILL BE TOO LIGHT FOR YOUR LEGS. AGAIN, WHATEVER YOU ARE LIFTING, FOR WHATEVER MUSCLE GROUP, BY ¾ QUARTERS OF THE WAY IN YOU SHOULD FEEL THE MUSCLE WORKING.

IN THE END THOUGH… DON’T OVERTHINK THIS.

YOUR GOAL SHOULD BE TO GET STRONGER WITH EACH WORKOUT. SO WRITE DOWN WHAT YOU ARE LIFTING AND NEXT TIME SEE IF YOU CAN DO MORE.

IF YOU WANT A STEP-BY-STEP FITNESS PROGRAM FOR THE OVER 40 BODY CHECK OUT MY FEARLESS & OVER 40 PROGRAM. ALL YOU NEED ARE SOME DUMBBELLS AND THE DESIRE TO GET FITTER. CHECK OUT THE LINK BELOW FOR MORE DETAILS ON HOW THIS PLAN CAN HELP YOU.

NOW… I WANT TO HEAR FROM YOU! I WOULD LOVE TO KNOW HOW MANY PAIRS OF DUMBBELLS YOU OWN? IS IT LIKE ME, MORE THAN PAIRS OF SHOES I OWN.

THANKS FOR WATCHING IF YOU ENJOYED THIS VIDEO I WOULD APPRECIATE A THUMBS UP, AND IF YOU’RE NEW TO THE CHANNEL CLICK THE SUBSCRIBE BUTTON & NOTIFICATION BELL SO I CAN GET MORE AWESOME CONTENT TO YOU.

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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HERE WE COME.

 

PJ ox

Mini Band Cardio Workout

Mini Band Cardio Workout

Mini-Band Cardio Workout for Women Over 40

Train the glutes, thighs, and hips with this mini-band cardio workout for women over 40.

⁣Grab your mini-band, glute loop, booty band, or whatever you call this evil (but awesome) little tool to help hit your glutes & hips for this special 40-minute workout.

⁣This workout is low impact cardio, with a special little thigh finisher at the end.

You ready? Awesome… let’s get going.

TOOLS NEEDED

mini-band (head here for the mini-bands I use https://www.fitnesswithpj.com/shop/) + a moderate dumbbell for int/adv ppl

THE WORKOUT

1. Squat with DB
2. Banded tap backs and side taps
3. 2 side traveling squats with a pulse
4. 2 squats + 1 squat jump (or heel lift)
5 x 50sec

Thigh Finisher
5. Wall sit with hip abduction
1 x 50sec
1 x 40sec
1 x 30sec

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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PJ ox

How Much Weight Should You Lift

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

Bodyweight Workout Low Impact

Bodyweight Workout Low Impact

Bodyweight Workout Low Impact for Women Over 40

Workout at home, in under 30-minutes, with my low impact bodyweight cardio for women over 40.

⁣I loved filming this little workout. The sun was shining, the moves were flowing and there was no jumping to be had.

Using compound exercises, to keep the heart rate up, we move through six exercises with a special little glute finisher at the end.

I, also, break each move down and show further modifications for people with sensitive knees.

Leave a comment below and lemme know what you thought!

 TOOLS NEEDED

none

THE WORKOUT

1. Squat forward & back
2. Stationary lunge
3. Prisoners to low squat
4. Low impact hand release burpee
5. 2 pulse lunge to curtsey lunge
6. Single leg deadlift to knee crunch
— lead with the same leg for the entire round & then switch lead legs for the next round.
4 x 30sec

Glute Finisher:
1. Repeated knee – L leg 4 x 20sec
2. Repeater knee – R leg 4 x 20sec

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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FIT & FIERCE...
HERE WE COME.

 

PJ ox

Working Out With An Injury

Working Out With An Injury

When You Should & Shouldn’t Work Out

The following are my talking notes, and a snippet of the video above:

WHEN YOU SHOULD AND SHOULDN’T PUSH THROUGH THE PAIN DURING YOUR WORKOUT – AND TIPS ON WHAT TO TRAIN INSTEAD.

ON A VERY BASIC LEVEL YOU HAVE TO BE ABLE TO TOLERATE SOME PAIN DURING EXERCISE. (SUPERPOWER) IT’S NOT ALL RAINBOWS AND BUTTERFLIES. FOR A MUSCLE TO INCREASE IN STRENGTH IT MUST FEEL AN INCREASE IN THE STRESS – YOU’LL HEAR THAT USUALLY REFERRED TO AS “FEEL THE BURN”.

THIS IS SIMPLY LACTIC ACID THAT ACCUMLATES WHEN THE MUSCLE CAN’T GET THE OXYGEN IT NEEDS TO BREAK DOWN GLUCOSE FOR ENERGY. LACTIC ACID ACCUMULATES IN THE MUSCLE AND SPILLS OVER INTO THE BLOODSTREAM.

TOTALLY NORMAL. AND TOTALLY A-OK 

WHAT ABOUT PAIN IN THE MUSCLES THE NEXT DAY?

AGAIN… TOTALLY A-OK WHEN YOU START A NEW ACTIVITY OR ADD MORE INTENSITY TO YOUR WORKOUT.

THIS IS NOT LACTIC ACID, THIS PAIN OR DISCOMFORT IS ACTUALLY CAUSED BY TINY MICR0-TEARS YOU DID TO THE MUSCLE TISSUE WITH YOUR WORKOUT.

TO RECOVER > REST > PROPER AMOUNT OF PROTEIN

REST & THE AMINO ACIDS FOUND IN PROTEIN SOURCES WILL REPAIR THE MUSCLE TISSUE SO IT’S DENSER AND STRONGER THAN BEFORE.

BUT… IF YOU ARE SORE ALL THE TIME, OR FOR DAYS… NOT A-OK.

THIS MEANS YOU HAVE BEEN CHALLENGED TOO MUCH AND YOUR MUSCLES AND ENERGY STORES ARE NOT BEING EFFECTIVELY REPLENISHED.

YOU DO NOT HAVE TO FEEL SORE AFTER EVERY WORKOUT FOR A WORKOUT TO BE SUCCESSFUL.

 

 

 

BUT WHAT IF YOU HAVE JOINT PAIN? OR LOCALIZED PAIN,  SWELLING, STABBING PAIN? INABILITY TO MOVE A JOINT PROPERLY?

 

DO YOU WORKOUT?

 

LET’S BREAK IT DOWN INTO 2 GROUPS OF PEOPLE THAT I OFTEN SEE WHEN PAIN IS PRESENT.

 

THE “I’LL WORK THROUGH IT GROUP”

AND THE “I’LL REST AND THEN START UP AGAIN WHEN IT’S FEELING BETTER” GROUP.

 

BOTH DANGEROUS. BOTH ON THE WRONG PATH.

 

IF YOU WORK THROUGH PAIN HERE’S WHAT WILL HAPPEN:

 

1.     ALTER MOVEMENT PATTERN TO HELP OFFSET THE PAIN YOU ARE ENOUNTERING

2.     THIS WILL CREATE MUSCLE WEAKNESS IN THE AREA THAT YOU ARE ENCOUNTERING THE PAIN IN

3.     OTHER JOINTS & MUSCLES WILL COMPENSATE – JOINTS THAT MAY NOT BE EQUIPPED TO DEAL WITH THIS NEW MOVEMENT PATTERN AND NOW YOU HAVE 2 AREAS OF PAIN, INSTEAD OF THE ORIGNAL 1.

 

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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