25 Minute Workout with Weights – Total Body

25 Minute Workout with Weights – Total Body

25 Minute Workout with Weights – Total Body for Women Over 40

Full total body workout in 25 minutes, using weights for women over 40. This is the most effective strength training workout for those times when you are short on time!

And FYI: while you may think that 20 different exercises, done for a minute each, will get you results – it won’t. Sorry!

Single set training is fine for once in a while, but for results (and results in a short amount of time), the research has proven over the years that multiple set training is the clear winner.

PS – let me know what you think about the new additions to the workout? Such as the fancy new timer and the exercise names πŸ˜‰. I’m almost looking like a real YouTube fitness channel now.

Β TOOLS NEEDED

a pair of moderate and heavy dumbbells, a chair and if you own a booty band – grab that too

THE WORKOUT

1. Squat
2. Chest press
3 x 40sec

3. Bulgarian lunge (or 1 leg squat)
4. Other leg
5. Renegade row (or standing alt rows)
3 x 40sec

6. Hip thrusts off chair
7. Push press
3 x 40sec

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SHOULD BE DOING

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PJ ox

Back, Biceps and Abs Workout for Women Over 40

Back, Biceps and Abs Workout for Women Over 40

Back, Biceps and Abs for Women Over 40

DAY 9 – 10 DAY ARMS & ABS CHALLENGE

The best back, biceps & abs workout for women over 40. No fluff, just the right exercises to hit your back, biceps and abs.

I start the workout with a 6 exercise circuit, to not only hit the back muscles, the biceps and get the core recruited functionally, but to also get the heart rate up so we can burn a few extra calories.

After that, we move into a traditional strength workout with a really short stretch at the end (I wanted to keep this workout at 40-min).

If you time and would like to do a longer stretch I’ve attached one that would complement this workout on the end screen at the end of the workout.

Have fun!

TOOLS NEEDED

a pair of heavy, moderate & light dumbbells

THE WORKOUT

1. 1. 1 arm row
2. 2. Same arm bicep curl with lunge
3. Shuffles
4. 4. Other arm row
5. Other arm curl + lunge
6. Rotational squat swings
3 x 45sec

7. Alt reverse flys with thumbs up
8. Hammer curls
9. Russian twists
2 x 45sec

10. Pullover with leg drop
11. Prone Ws
12. Low back extensions
13. Plank pulls
2 x 45sec

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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HERE WE COME.

 

PJ ox

Chest and Tricep Workout with Abs

Chest and Tricep Workout with Abs

Chest and Tricep Workout with Abs for Women Over 40

DAY 8 – 10 DAY ARMS & ABS CHALLENGE

Grab some dumbbells for this epic chest and tricep workout, sprinkled with abs, for women over 40.

PS – and when I say “epic” I mean it πŸ’₯ I would love to hear your thoughts after you’re done. Leave a comment… if you’re able to lift arms πŸ˜‚πŸ˜‡

TOOLS NEEDED

a pair of heavy, moderate & light dumbbells + a chair

THE WORKOUT

1. Tricep dips (or alt)
2. Chair jump squats
8 x 20sec

3. Skullcrushers
4. Push-up pulses (or alt)
10 reps / 15 reps / 20 reps

5. Plank ups (or alt)
6. Power mountain climber (or alt)
8 x 20sec

7. V-sit chest flys
8. Toe touch crunch with 1 dumbbell skullcrusher
3 x 30sec

9. Side plank with tricep extension
10. Chest press
11. Other side plank with tri ext
3 x 30ec

12. Elevated plank jacks (or alt)
13. Double crunch
8 x 20sec

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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HERE WE COME.

 

PJ ox

Dumbbell & Stability Ball Workout

Dumbbell & Stability Ball Workout

Dumbbell & Stability Ball Workout for Women Over 40

Grab your dumbbells and stability ball for this strength-based workout for women over 40… and the best part… no squats or lunges.

This is a great workout if you are looking for one that is purely strength-based.

There’s no cardio, no fancy combo moves, just pure strength exercises to continue building those beautiful, bad-ass muscles you have.

For 30-minutes we will lift weights, while super-setting our strength moves with an ab/core drill.

You are going to love it! πŸ₯³

And… the best part… no squats or lunges πŸ™ŒπŸ½!

But, you are still going to feel those hips and glutes tomorrow, trust me. Trainer’s promise πŸ’‹

TOOLS NEEDED

a stability ball, a pair of heavy & moderate dumbbells

THE WORKOUT

1. Push-ups x12
2. Suspended crunches x12

3. 1 arm row
4. Other arm
2 x 45sec

5. Chest press
6. Crossover crunch
2 x 45sec

7. Seated shoulder presses
8. Incline bicep curls
2 x 40sec

9. Tricep extensions
10. Stir the pot
2 x 40sec

11. Bridges
12. Ball passes
13. Hamstring curls
14. Reverse curls
3 x 40sec

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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HERE WE COME.

 

PJ ox

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

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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