Seated Dumbbell Workout for Lower Body Injuries for Women

Seated Dumbbell Workout for Lower Body Injuries for Women Over 40

Join me for all seated upper body dumbbell workout. Perfect if you have a foot/ankle/knee/hip/low back injury.

This workout is all seated, so it’s perfect for anyone who has a lower-body injury.

You will also love this workout if you just dig a workout where you are seated the whole time.

TOOLS NEEDED

chair, a pair of light & moderate dumbbells

THE WORKOUT

1. Tricep extensions
2. Bicep curls
3. Shoulder presses
4. Concentration curls
5. Other arm
6. Arnie presses
7. Reverse flys
8. L raises

2 x 45sec

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Beginner Low Impact Cardio for Women Over 40

Beginner Low Impact Cardio for Women Over 40

No jumping, no up and down moves, and all exercises perfect for the beginner exreciser.

This little workout is perfect for beginners to help build your cardio and stamina, as well as all others who don’t feel like pushing themselves too hard and would like a light workout.

I could also see this workout as a go-to program for when you’re feeling under weather… because remember, if you ain’t feeling good you need to keep your butt out of the gym and stay at home 🙂

TOOLS NEEDED

nothing

THE WORKOUT

1. Tap & jack
2. Squat & side steps
3. Squat & row
4. Alternating reverse lunges
5. Alternating knee lifts
6. Jab, squat & jab
Ladder-style
40sec

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Upper Body & Cardio Intervals Using 1 Dumbbell for Home for Women Over 40

Upper Body & Cardio Intervals Using 1 Dumbbell for Home for Women Over 40

Grab a dumbbell or kettlebell for this upper body & cardio workout.

Ok, I am going to tell ya right now… I was a mess filming this workout.

Hahahaha 😂 I don’t know if it’s because I hadn’t eaten in a while at time of filming and it was the lack of carbs, or if it was the heat, or if this is just me now at 50???

But by the middle of the workout, I kinda lose my ability to speak English and count.

Don’t worry, the workout rocks, it’s the fitness instructor who needs some help.

If anything I think I will keep you entertained and if you ever thought I must do some mad editing and re-takes of my videos, this workout will set those myths aside.

One take, one chance. That’s how I roll.

TOOLS NEEDED

1 moderate dumbbell (or kettlebell), and a chair

THE WORKOUT

1. Burpee over the dumbbell
8 x 20sec

2. 1 arm chest press
3. Other arm
4. Pullover crunch
3 x 40sec

5. Chair renegade row
6. Other arm
7. Tricep extensions
3 x 40sec

8. Squat swings & woodchops
8 x 20sec

9. Curl to press
10. Windmill (alt sides with each set)
4 x 40sec

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TRX Upper Body Tabata-Type Workout Women Over 40

TRX Upper Body Tabata-Type Workout for Women Over 40

Train the chest, arms, back, shoulders and core with this TTX upper body workout, Tabata-style.

Not sure I will do another TRX workout.

Sorry. It’s just really hard filming where my TRX is now.

I did my best though, with the space that I have. But, on some moves it’s hard to see me and on others I almost disappear off-camera (haha).

I also have to film this with my garage door fully opened (for lighting). Which was a tad awkward with people were walking by.

Hello there neighbourhood! I promise I’m not a crazy person talking to myself while I work out. Honest.

But…. you will get a great shoulder & tricep burn with this workout. Guaranteed!

And I also hope I toast your back, chest, and core as well.

As always leave a comment down below and let me know what you thought.

TOOLS NEEDED

TRX

THE WORKOUT

1. Atomic push-up
2. Plank
8 x 20sec

3. Under the TRX pull ups
4. Twisted toe touch crunches
8 x 20sec

5. Chest press
6. Tricep extensions
8 x 20sec

7. Reverse flys
8. Bicep curls
8 x 20sec

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Shoulders & Abs with Dumbbells for Women Over 40

Shoulders & Abs with Dumbbells for Women Over 40

Hit the shoulders and the abs with a pair of dumbbells and your bodyweight.

So, I filmed this workout twice. The first time I thought, “yeah, that was alright”, and then put the camera away and continued on with my day.

But, the “it was alright” inner comment to myself was bothering the sh*t out of me all day. I don’t want to (knowingly) put out content/videos/workouts that are “meh” at best.

So, I deleted the workout on the camera, re-worked the program and filmed it again the next day.

And… now I am happy to share this with you.

Have fun and I hope you like it!

TOOLS NEEDED

a pair of light & moderate dumbbells & a can of food (something really light in case you need it for our final series)

THE WORKOUT

AMRAP
1. Shoulder presses
2. Wide upright row
3. Thumbs up reverse flys
10 reps – 4 minutes

4. Bicycle crunch 1 side only
5. Other side
6. Reverse curl
3 x 50sec

7. Windmill
8. Other side
2 x 50sec

9. Hammer presses
10. Plank knee to opposite elbow
11. L raises
12. Dead bug combo
3 x 30sec

13. Rotator cuff external rotation
14. Other arm
2 x 30sec

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Standing Ab Workout for Women Over 40

Standing Ab Workout for Women Over 40

Standing abs workout – no planks, or crunches! Great for diastasis recti.

This standing only ab workout is great if you have diastasis recti, or if planks and traditional ab work bother your wrists, shoulders or low back, or if you just don’t feel like getting down on the ground.

I recommend this workout before a cardio or strength workout, and I also could see this as a great little “quick” workout for those days you don’t have the oomph or the time.

…And I hope you like my assistant who appears halfway through.

TIP: Standing ab exercises are not going to give the “burn” that you would feel with traditional mat ab exercises… but that does not mean that your abs are not firing up.

If you can feel them stabilizing your spine, and your waist muscles engaged with the twisting movements then you are golden. If you don’t feel them, then I recommend that you slow the movement down, put your mind in your muscle, and focus on the abs. OK? OK!

TOOLS NEEDED

nothing

THE WORKOUT

1. Alternating windmills
2. Knee up with twist
3. Cross jabs
4. Sumo squat hold with side bend
5. Left knee side crunch to crossover
6. Right knee series
⁣
⁣2 x 45sec

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
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Seated Dumbbell Workout for Lower Body Injuries for Women

TOOLS NEEDED

THE WORKOUT

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

PJ ox

Beginner Low Impact Cardio for Women Over 40

TOOLS NEEDED

THE WORKOUT

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

PJ ox

Upper Body & Cardio Intervals Using 1 Dumbbell for Home for Women Over 40

TOOLS NEEDED

THE WORKOUT

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

PJ ox

TRX Upper Body Tabata-Type Workout Women Over 40

TOOLS NEEDED

THE WORKOUT

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

PJ ox

Shoulders & Abs with Dumbbells for Women Over 40

TOOLS NEEDED

THE WORKOUT

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

PJ ox

Standing Ab Workout for Women Over 40

TOOLS NEEDED

THE WORKOUT

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

PJ ox

Sign UpTo Receive Your 21 Day Fitness Program

WE HAVE LIFT OFF! Now, go head to your In Box to confirm your subscription so I can send you your first workout 👊🏼

Seated Dumbbell Workout for Lower Body Injuries for Women

TOOLS NEEDED

THE WORKOUT

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU SHOULD BE DOING

PJ ox

Beginner Low Impact Cardio for Women Over 40

TOOLS NEEDED

THE WORKOUT

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU SHOULD BE DOING

PJ ox

Upper Body & Cardio Intervals Using 1 Dumbbell for Home for Women Over 40

TOOLS NEEDED

THE WORKOUT

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU SHOULD BE DOING

PJ ox

TRX Upper Body Tabata-Type Workout Women Over 40

TOOLS NEEDED

THE WORKOUT

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU SHOULD BE DOING

PJ ox

Shoulders & Abs with Dumbbells for Women Over 40

TOOLS NEEDED

THE WORKOUT

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU SHOULD BE DOING

PJ ox

Standing Ab Workout for Women Over 40

TOOLS NEEDED

THE WORKOUT

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU SHOULD BE DOING

PJ ox

Sign UpTo Receive Your 21 Day Fitness Program

WE HAVE LIFT OFF! Now, go head to your In Box to confirm your subscription so I can send you your first workout 👊🏼

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING