The Best Leg Workout for Women Over 40

The Best Leg Workout for Women Over 40

The Best Leg Workout for Women Over 40

Strengthen what are the common problem areas of the lower body for women over 40 with this all-levels strength workout.

DAY 3 – FIT IN 15 CHALLENGE

While this Best Leg Workout for Women Over 40 is totally self-proclaimed, it is programmed to hit all those areas that need to be hit once we have 40 and beyond.

We work balance and the core muscles through the special use of certain movements in this workout, while also hitting the hamstrings, glutes and glute med muscles – common offenders when it comes to weak muscles of the legs.

If you stick around until the very end of the video I explain my step-by-step process of why I programmed these moves, and how they will help the over 40 body.

TOOLS NEEDED

1 heavy dumbbell + a chair

THE WORKOUT

1. Bulgarian lunge (or sub given)
2. Other leg
3 x 30sec

3. 1 leg deadlift
4. Other leg
2 x 45sec

5. Squat jumps with chair (or sub given)
8 x 20sec

6. Elevated frog bridges
7. Hamstring bridges
8. Side plank glute med hip drops
9. Other side
3 x 30sec

10. Side lunge to curtsey lunge
11. Other leg
2 x 40sec

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Intense Leg & Glute Workout for Women Over 40

Intense Leg & Glute Workout for Women Over 40

Intense Leg & Glute Workout for Women Over 40

A leg workout for women over with one goal in mind, results! Train the thighs, hips, glutes, and core using 1 pair of dumbbells.

 DAY 1 – FIT IN 15 CHALLENGE!

I pulled out all the stops for this workout! We start out with a thigh-burning tabata, move into a traditional strength training series for the legs & glutes, follow that with some thigh-finishing 21’s, move into a circuit, and end it all with a glute finisher.

And PLEASE do not be intimidated by the title of the workout, Intense Leg & Glute Workout, because I show options for everyone!

So, grab some dumbbells and let’s starting lifting!

TOOLS NEEDED

a pair of heavy dumbbells, booty band (optional)

THE WORKOUT

1. Sprinter’s 4 x 20sec
2. Other leg forward 4 x 20sec

3. Curtsey lunge
4. Other leg
2 x 50sec

5. Curtsey lunge – 21’s
6. Other leg – 21’s

7. Sumo squat
8. Stationary lunge (or alt given)
9. Other leg
10. Chair squat
11. In & out jump squats (low-impact option given)
2 x 40sec

12. Weighted bridges
13. Static weighted bridge
14. Jump squats
2 x 40sec

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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HERE WE COME.

 

PJ ox

Stretching & Mobility Workout for Women Over 40

Stretching & Mobility Workout for Women Over 40

Stretching & Mobility Workout for Women Over 40

Work your mobility and flexibility with this 15-minute workout for women over 40.

TOOLS NEEDED

rolled towel and mat

THE WORKOUT

For this workout I hit all the areas which tend to be tight on those of us over 40:
– Shoulders
– T-spine (thoracic)
– Hips

Try this workout on its own, or after a cardio, HIIT or strength workout.

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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Full Body 1 Dumbbell and Cardio Workout for Women Over 40

Full Body 1 Dumbbell and Cardio Workout for Women Over 40

Full Body 1 Dumbbell and Cardio Workout for Women Over 40

Grab 1 dumbbell or a kettlebell for this calorie-torching full-body workout.

I have a TON of fun drills programmed on this workout for you.

We have cardio training, balance training, strength training, and an ab routine that kicked my butt at the end. It’s so good I had to drop down to the modified version. My abs were screaming at me.

There is literally something for everyone in this video. So, have fun, sweat lots and smile big when you’re done.

TOOLS NEEDED

1 moderate dumbbell or a kettlebell, and I am also using a BOSU ball – but that is totally optional

THE WORKOUT

1. Squat to inch worms to bear jumps
2:30 AMRAP ladder-style

2. Chest press – 1 arm
3. Alternating bent over row
4 x 40sec

4. Balance series
5. Other leg
2 x 30sec

6. 1 arm push press to squat
7. Other arm
8. Hanging snatch to reverse lunge
9. Other arm & leg
10. Bicep curls
11. Tricep extensions
3 x 30sec

12. Ab crunches
13. Straight leg leg crossovers
14. Other side
15. Bridges
2 x 40sec

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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FIT & FIERCE...
HERE WE COME.

 

PJ ox

Kettlebell Cardio for Women Over 40

Kettlebell Cardio for Women Over 40

Kettlebell Cardio for Women Over 40

Grab your kettlebell, or one dumbbell, for this all-levels cardio workout.

Here’s another EMOM workout for ya (every minute on the minute), and this time we use a kettlebell or one heavy dumbbell.

As always I show modifications, as well as give rep numbers, for each minute, dependant on where you are in your fitness journey.

And… you want to stay to the end too! We finish this baby off with a fun little ab series.

 TOOLS NEEDED

kettlebell or 1 heavy dumbbell

THE WORKOUT

Minute 1: Clean to lunge
5-7 reps each side

Minute 2: KB swings
20-30 reps

Minute 3: Squat to press
8-10 reps

Minute 4: Plank jacks with KB taps (or modification)
20-30 reps

Abs:
1. Russian twists
2. Crunch & press
3. Reverse curl to legs lowering
2 x 30sec

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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FIT & FIERCE...
HERE WE COME.

 

PJ ox

Seated Dumbbell Workout for Lower Body Injuries for Women

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

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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