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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Low Impact Booty Band Cardio for Women Over 40 DAY 14

Low Impact Booty Band Cardio for Women Over 40 DAY 14

Low Impact Booty Band Cardio for Women Over 40

Grab your booty band for this low impact booty band cardio workout for women over 40.

DAY 14 – 14-Day Booty Love Challenge

Start with Day 1 here

⁣This workout is going to sneak up on you! In fact, it snuck up on me. When I designed I thought maybe it was a tad tame for you… and then I started recording it and realized, “Nah, it’s just right”.

While we use a booty band in this workout, you can definitely get a good burn in without one… but if you do own one this may quickly become your favourite booty band workout 🙂

PS – the tree trimmers did finish as soon as I stopped recording… just like I predicted.

TOOLS NEEDED

booty band (optional), chair if you are a beginner or have sensitive wrists or shoulders with high planks

THE WORKOUT

1. Squat with glute kickback
2. Plank tap outs
3. Squat with leg abduction
4. Plank with leg raise
5. Shuffles
6 x 20sec

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Booty HIIT For Women Over 40 DAY 10

Booty HIIT For Women Over 40 DAY 10

Booty HIIT for Women Over 40

HIIT workout for all levels for women over that targets the glutes.

DAY 10 14-Day Booty Love Challenge

Start with Day 1 here

⁣A booty HIIT that will get the heart rate up, while working the glute muscles as well as the thighs and hips.

HIIT (high-intensity interval training) combines short bursts of intense exercise with periods of rest or lower-intensity exercise. For this workout, we will perform a high-intensity plyometric move (low impact options shown), and follow that with a bodyweight leg/glute exercise to recover.

TOOLS NEEDED

a booty band if you have one (don’t have, no problem!)

THE WORKOUT

1. Banded jump squats
2. Side to side step outs
3 x 30sec

3. Banded plank jacks x4 to toe touches
4. Bands bridges
3 x 30sec

5. Skaters
6. 2 pulse squat
3 x 30sec

7. In & out squat jumps
8. Alternating crossover lunges
3 x 30sec

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No Squat, No Lunge Booty Workout for Women Over 40 DAY 6

No Squat, No Lunge Booty Workout for Women Over 40 DAY 6

No Squat, No Lunge Booty Workout for Women Over 40

Train the tush, hammies and hips with this no squat, no lunges workout for women over 40.

DAY 6 14-Day Booty Love Challenge

Start with Day 1 here

⁣We have some new moves with this workout, that I think you’re going to love.

The first, hip thrusts off a chair or couch, and the second straight leg elevated bridges.

The hip thrust exercises is one of the BEST exercises to target the tush, and the straight leg bridge is fabulous at targeting the hamstrings.

Combine them and you have a pretty damn awesome lower body workout, without any squats or lunges!

Check-in when you’re done and let me know your thoughts.

 TOOLS NEEDED

chair (or couch or side of the bed), 1 moderate dumbbell, 1 heavy (I am using a 30lb kettlebell), and a booty band.

THE WORKOUT

1. Hip thrusts off chair
3 x 40sec

2. Hip extension with dumbbell
3. Other leg
3 x 40sec

4. Deadlifts
3 x 40sec

5. Bridges
6. Glute plank
3 x 40sec

7. Straight leg elevated ridge
8. Prone squat
3 x 40sec

Hip Finisher
9. Banded side shuffles
8 x 20sec

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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Leg Workout – Booty Challenge for Women Over 40 DAY 1

Leg Workout – Booty Challenge for Women Over 40 DAY 1

Leg & Glute Workout for Women Over 40

DAY 1 Booty Love Challenge and we kick it off with a leg and glute workout specific for us women over 40.

Day 1 of the Booty Love Challenge… and it’s a good one! Lots of leg-burning fun, with an extra special glute finisher at the end.

I give a lot of options in this workout too. So if your knees aren’t feeling the lunges or squats I have a back up for you if your shoulders aren’t feeling the plank I’ve got a back up for that, and if your low back isn’t feeling the deadlifts I’ve got a back up for that too.

And don’t forget, after you’re done check-in.

TOOLS NEEDED

1 heavy dumbbell & a chair (or a coffee table, side of couch or bed will work too) and a booty band if you own one

THE WORKOUT

1. Squat with booty band
2. Plank
3 x 45sec

3. 1-leg supported deadlift (RDL)
4. Other leg
2 x 45sec

5. Bulgarian lunge
6. Other leg
2 x 45sec

7. Feet elevated bridge
8. Legs up weight crunch
3 x 45sec

9. Frog pump x50

10. Straight leg hip extension
11. Same leg, bent knee up & over calf
12. Other leg hip extensions
13. Other leg bent knee up & over calf
1 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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