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