Strength Training for Women Over 40 – For Home

Strength Training for Women Over 40 – For Home

41-Minute Strength Training for Women Over 40 – For Home

This strength workout is a MUST for any woman over 40. Starting with a mobility circuit to open up the hips, low spine and shoulders we then begin a total body strength workout, hitting a lot of muscles that tend to be under-used as we get older. IE: glutes, shoulders, posture muscles, core & triceps.

From there we finish off with a new upper body finisher, targeting the shoulders and triceps.

TOOLS NEEDED

chair (or bench), pair of heavy, moderate & light

THE WORKOUT

Mobility Work – 8 x 20sec
Side to side lunges
Deep squat

2 x 40sec
Single arm squat
Single arm rotational press
Single arm squat
Single arm rotational press

2 x 40sec
Chest press

2 x 40sec
Crossover lunges

2 x 40sec
3 point dumbbell row
1-arm bicep curl
3 point dumbbell row
1-arm bicep curl

3 x
10 side lateral raises
10 tricep extensions

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PJ ox

Crush It Sweat & Strength Workout for Women Over 40

Crush It Sweat & Strength Workout for Women Over 40

39-Minute Crush It Sweat & Strength Workout for Women Over 40

Blending traditional strength circuits with low-impact cardio drills, you will CRUSH IT in this workout. Multiple sets are performed during our strength circuits so that you can really focus on building muscle and bone strength.

I’ve placed an emphasis on areas that tend to be weaker as we get older: back muscles, shoulders, triceps, thighs, hips & glutes. The low impact cardio drills are fun, with some kickboxing moves, and exercises to challenge (and improve!) your balance.

After the workout, we will finish off our triceps with a new Tricep Finisher that I’ve developed.

TOOLS NEEDED

a pair of light & moderate dumbbe

THE WORKOUT

3 x 40sec
Alt rows
Front squat to curl

2 x 40sec
Twist to knee up
Side kick to knee up

3 x 40sec
Wide squat to reverse lunge
Alt shoulder presses
Wide squat to reverse lunge

2 x 40sec
Weighted cross
Under rope

Tricep Finisher:
2x
Kickback ladder (5 reps, hold for 5 seconds ladder down)
Tricep push up (don’t come all the way up) x10

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PJ ox

30-Minute Burn Circuit with Dumbbells

30-Minute Burn Circuit with Dumbbells

30-Minute Burn Circuit with Dumbbells for Women Over 40

Burn some serious calories with this circuit workout with dumbbells for women over 40.

This little workout is going to surprise you.

It snuck up on me, and the next day my legs and shoulders were sore.

So, I call this a win 🥳

For this workout we use compound exercises, so we can work as many different muscles as possible per exercise. This ensures that you get the best BANG for your fitness session.

I also really worked on the programming so the exercises flowed well. Since we are only using one pair of dumbbells I wanted effective, functional and ALSO a great flow.

I hope you like this one 😘

PS – if you want to add another quick workout at the end of this one I have linked up in the end cards, or you can click the link for my 10-Min Dumbbell Workout Finisher.

TOOLS NEEDED

A pair of moderate dumbbells

THE WORKOUT

1. Clean & squat
2. Alternating palms away rows (or renegade rows)
3. Get ups
4. Get ups – lead with other leg
5. Narrow chest press
6. Hammer curl to press

3 x 45sec

TIRED OF TRYING TO FIGURE OUT WHAT WORKOUTS YOU
SHOULD BE DOING?

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PJ ox

Upper Body Circuit

Upper Body Circuit

30-Minute Upper Body Circuit Workout

Not much more to say about this workout, except what is already said.

It’s an upper body workout, and it’s performed as a circuit.

Kapeesh?

Now, let’s talk about something good. Something that’s not obvious by the title of this blog.

OK?

Like, for instance how the internet keeps telling me I’m old.

I’m sure you know that “they” (aka Facebook, Google, the Kardashians) are all keeping an eye on us on the web.

Whatever we search for goes into their large data bases so that they can then target specific ads to us.

For example, if you have ever searched for a hair product, BOOM, every time you click on a web page all of a sudden every side bar is filled with ads for Redken products, or Sephora, or even haircuts themselves.

That’s happening to me right now.

I searched “haircuts for women over 40” once, and I am now slammed with every “woman over the age of 40 and 50” ad there is.

Case in point the below screen shot from my morning internet read.

Fitness-with-PJ-blog

While I am sure that “Make Up Tips for Older Women” is an important piece of journalism, I don’t need it.

And, nor do I need the internet to tell me to start acting my age either.

Eff you internet.

TOOLS NEEDED:

A pair of moderate and light dumbbells

Upper body circuit workout, Fitness with PJ, for women

 

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SHOULD BE DOING?

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PJ ox

Circuit Workout + Booty & Ab Drills

Circuit Workout + Booty & Ab Drills

Circuit Workout + Booty & Ab Drills

This workout is long, but it can be broken down into three different workouts if you can’t do the whole thing with me.

You can join me for the Circuit Workout at the beginning, or for the Booty Workout after that, or perform the ab routine I have at the end.

Do the entire workout, or chose what you want to focus on for your workout.

I like options, don’t you?

– 30-min cardio & strength workout (1:15 – 29:40 mark on the video)
– 15-min Booty Lift workout (30:35 – 45:30)
– 10-min Ab Drill workout (45:45 – 47:00)

Circuit Workout + Booty & Ab Drills

Tools Needed

Pair of:

Light (3lb-5lb)

Moderate (8lb-12lb)

Heavy (15lb-25lb)

The Workout

Circuit-Booty-Abs-Full-Workout-Fitness-with-Blog

 

TIRED OF TRYING TO FIGURE OUT 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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