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

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Ab HIIT Workout With No Equipment for Women Over 40

Ab HIIT Workout With No Equipment for Women Over 40

Ab HIIT Workout With No Equipment for Women Over 40

Get the heart rate up and train those abs with this 30-minute Ab HIIT for women over 40.

DAY 14 – FIT IN 15 CHALLENGE 

I honestly tried to get this workout done in 20-minutes.

But… I just had too many cool moves that I wanted to do with you and, as always, I wanted to give you a workout that will give you the best possible results.

So, we went a little long.

However, it’s not that bad. Just another 10-minutes of heart pumping, core crushing fun. That’s all 😁😇⁣

Have a sweaty good time and sorry ahead of time for my dogs. They were NOT on their best behaviour.

TOOLS NEEDED

nothing

THE WORKOUT

1. 4 jumping jacks / 4 frog jacks – 60sec
2. Bicycle crunches – 30 sec
3. Russian twists – 30sec
4. 2 twists & a squat – 60sec
5. Butterfly crunch – 30 sec
6. Plank with toe taps – 30 sec
7. Typewriters – 60sec
8. Side crunch – 30 sec
9. Other side – 30 sec

x3

⁣
⁣1 x 45sec

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After Workout Stretches for Women Over 40

After Workout Stretches for Women Over 40

After Workout Stretches for Women Over 40

Join me for a quick after a workout, total body stretch routine for women over 40.

DAY 13⁣ – FIT IN 15

This great little stretch routine will hit all the muscles, no matter what workout you just did.

This is also a great mid-day “I’ve got to move my body” series, or an early morning or PM stretch.

Basically, anytime you can fit this in your body will thank you for it!

For 12 minutes we target the hips, glutes, legs, low back, as well as all of the muscles of the upper body.

Enjoy…

TOOLS NEEDED

a chair

 

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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

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Knee-Friendly Cardio for Women Over 40

Knee-Friendly Cardio for Women Over 40

Knee-Friendly Cardio for Women Over 40

Lace up your runners for this fun knee-friendly cardio workout for women over 40.

DAY 11 – FIT IN 15 CHALLENGE

Save the knees with this knee-friendly cardio workout.

Join me for 26-minutes of no jumping, no lunges cardio moves where we target the hamstrings, glutes and outer hip muscles (glute med) – all needed for healthy knees.

And… this is also a workout I recorded twice.

The first one I recorded was alright, but I didn’t really like how it flowed.

So, a few minutes after filming it, and doing some debating in my head (about whether or not I should re-do it), I wiped the sweat off my forehead, fixed my hair, re-jigged the workout and then filmed it again.⁣

Sigh. The joys of being a perfectionist.

I hope you like it!

TOOLS NEEDED

a chair with a back

THE WORKOUT

1. Straight leg ab kicks
2. Hamstring curl combo
3. Walk outs (or sub)
4. Alternating hip extensions
5. Slo tempo skaters with side leg lift
6. 4 jobs + 4 oblique twists
7. Single leg mini-squat to leg lift
8. Other leg

2 x 50sec

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
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Back, Biceps & Shoulders Workout with Dumbbells for Women Over 40

Back, Biceps & Shoulders Workout with Dumbbells for Women Over 40

Back, Biceps & Shoulders Workout with Dumbbells for Women Over 40

Grab some dumbbells for this back, biceps and shoulders workout for women over 40.

DAY 10 – FIT IN 15 CHALLENGE 

This is a great workout for anyone who wants to improve their posture, or for people who have some shoulder issues (due to poor posture), and this workout also rocks for people who want to also work on their shoulder and upper spine mobility, as well get a little ab burn while they’re at it.

I start the workout with a warm-up and mobility series for the shoulders and T-spine (thoracic), and then from there we move into a traditional strength workout for the back, biceps, and shoulders. And then once we’ve tired those muscles out I finish the workout off with a quick little ab drill and then some lovely stretches for the arms and back.

TOOLS NEEDED

a pair of heavy & moderate dumbbells, a sturdy chair

THE WORKOUT

1. 1-arm chair renegade rows (or sub)
2. Other arm
3 x 30sec

3. Pullovers
4. Seated concentration curls
2 x 40sec

5. Palms away 2 rep rows
6. 2 rep hammer curls
3 x 40sec

7. Wide upright rows
3 x 30sec

8. Bicep curls – 21’s
9. Reverse flys – 15 reps
2x

Abs
1. Straight leg, foot stacked crunch
2. Other foot
3. Side plank
4. Other side
5. Side to side crunches
1 x 40sec

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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PJ ox

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