Intense Dumbbell Workout for Women Over 40

Intense Dumbbell Workout for Women Over 40

40-Minute Total Body Dumbbell Workout

This dumbbell workout is INTENSE! But, it’s awesome and it’s also the BEST circuit workout to strengthen, tone and burn a ton of calories.

And we only use one paid of dumbbells!

I was sore for days after this workout 😇😂 – you’re gonna love it!!

TOOLS NEEDED

A pair of moderate dumbbells 

THE WORKOUT

1. Dumbbell Clean
2. Push press
3. Front squat
4. Crush press
5. Renegade tricep kickbacks
6. 1 arm dumbbell snatch
7. Alternating piston rows
8. Other arm DB snatch

6 x 30sec

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PJ ox

Strength Workout to Prevent Osteoporosis

Strength Workout to Prevent Osteoporosis

 

30-Minute Strength Workout to Prevent Osteoporosis for Women Over 40

Osteoporosis, which literally means porous bone, is a disease in which the density and quality of bone are reduced. As bones become more porous and fragile, the risk of fracture is greatly increased.

And, this loss of bone occurs silently and progressively. Often there are no symptoms until the first fracture occurs.

The leading cause of osteoporosis is a lack of certain hormones, particularly estrogen in women and androgen in men.

Women, especially those older than 60 years of age, are frequently diagnosed with the disease.

However, those of us in menopause (or through it) also have lower estrogen levels – making our risk factors go up for osteoporosis.

The best way to build our bone? Strength training exercises and higher impact moves.

So… I married the two for this workout, giving you the perfect workout to prevent osteoporosis, while also toning our muscles.

 

TOOLS NEEDED

A pair of light & moderate dumbbells

THE WORKOUT 

1. Alternating lunges with bicep curls
2. Side hops over the dumbbell (low & high impact options shown)
3 x 30sec

3. Squat & shoulder press
4. Jumping jacks (low & high impact options shown)
3 x 30sec

5. Kneeling straight arm press backs
6. Sumo jump out with dumbbell pick-ups (low & high impact options shown)
3 x 30sec

7. Wide rows
8. Skaters (low & high impact options shown)
3 x 30sec

 

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One Dumbbell Total Body Home Workout

One Dumbbell Total Body Home Workout

One Dumbbell Total Body Workout for Women Over 40

This workout takes all the excuses away… cause it only uses only one dumbbell! I mean, everyone owns at least one dumbbell!

And if you don’t own a dumbbell, you can pick up one up at any fitness store for under $15 – depending on the size.

Making this a low cost, smart investment. Deal? Deal!

 

TOOLS NEEDED

1 moderate dumbbell

THE WORKOUT

1. Single arm snatch
2. Stationary lunge (or bridges if lunges don’t work for your knees)
3. Other arm snatch
4. Other leg forward lunge
3 x 40sec

5. 1 arm CHEK press
6. Other arm
7. Sumo deadlift to squat
3 x 40sec

8. Arm up reverse lunge
9. Other arm/other leg steps back reverse lunge
10. Squat with alternating side leg lifts
3 x 40sec

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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FIT & FIERCE...
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PJ ox

Trainer’s Surprise

Trainer’s Surprise

 

35-Minute Weight Training Workout for Women

This is my 2019 Halloween Special! And do I have a scary workout for you.

I have written out 20 different exercises and placed them in a pot. With each beep of the timer I draw a new exericse out of the pot… never knowing what is coming up.

It’s a trainer surprise!

This was a lot of fun filming, and I think you are going to love it! But, as always, leave on the YouTube channel and tell me what you thought.

ox PJ

 

TOOLS NEEDED

A pair of light, moderate & heavy dumbbells 

THE WORKOUT 

Not sure?? But, I do know it’s 20 moves, 45 seconds a move, 15 seconds rest and one time through.

 

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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FIT & FIERCE...
HERE WE COME.

 

PJ ox

One Dumbbell Total Body Home Workout

Tricep Workout for Women

15-Minute Tricep Workout for Women

Everyone HATES arm jiggle!

You know what I’m talking about. And it seems to happen faster when we’re over 40 – don’t you find?

These muscles, the triceps, are muscles I ALWAYS include in my upper body workouts and my total body workouts. I do this because I know that they are a problem area for about 3/4 of the female population, myself included.

And this is the reason why I decided to film a full workout focussing on this muscle only.

Caution: don’t let the “only 6 exercises” lull you into a false sense of “easy-ment”. Cause my tris were killing me for days after this workout.

This workout works, which makes me think you’re gonna love it.

But, as always, lemme know on the ol’ YouTube channel. I love hearing from ya.

 

TOOLS NEEDED

A pair of light dumbbells

THE WORKOUT

1. Tricep push up x12
2. Tricep kickbacks
3. Shoulder presses
4. Skull crushers
5. 1 arm push up
6. Other arm

3 x 30 sec

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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