Leg Day Workout for Women with Dumbbells

Leg Day Workout for Women with Dumbbells

Leg Day Workout for Women with Dumbbells for Women Over 40

Join in on the leg, booty, hips, core fun!

This workout targets EVERYTHING from the waist down. We train the body in functional movement patterns (hello step-ups & lunges), which in turn will strengthen your muscles for real-life situations.

So, whether you are a walker, runner, hiker, or maybe a wanna-be walker, runner, hiker – this workout will help.

You are also going to LOVE the booty band finisher I have for us at the end!!

George & Bella, my two hound dogs, also make an appearance in this workout. And George shows off his mad skills he’s learned through 11 weeks of obedience classes (note: this sentence is typed dripping in sarcasm).

TOOLS NEEDED

a pair of heavy dumbbells, booty band, and a chair, or bench (make it sturdy cause we are stepping on top of it)

THE WORKOUT

1. Squat with booty band
30 reps / 20 reps / 10 reps

2. 1 leg squat onto chair/bench to forward lunge
3. Other leg
4. Double crunch on chair/bench
3 x 45sec

5. Side step ups
6. Other leg
3 x 30sec

7. Staggered deadlift
8. Other leg staggered
2 x 30sec

Booty Band Finisher:
1. Seated hip abduction leaning back x30
2. Seated hip abduction seated upright x30
⁣3. Seated hip abduction leaning forward x30

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SHOULD BE DOING

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FIT & FIERCE...
HERE WE COME.

 

PJ ox

EMOM Workout

EMOM Workout

EMOM Workout for Women Over 40

⁣Every minute on the minute (EMOM) workouts are a ton of fun. I’ve started using them as little finishers at the end of some of my classes – and this workout here marks my third full EMOM on the channel.

 Basically, we have a series of exercises that change every minute on the minute.

So, the quicker you finish your set, the longer the break you’ll get before the next exercise.

It’s as simple as that.

For today’s workout, I’ve also added a dumbbell so we really get the muscles working while conditioning the whole body.

The one caveat… you’ve got to be able to count to 14 👊😜

That may seem cheeky. I mean even 5-year-olds can count to 14, right!?! But, it’s a different ballgame when you are working hard, listening to me, trying to keep your form crisp, getting yourself ready for the next exercise AND having to remember to count to 14 for each exercise.

Let’s just say this workout is a heart and a brain pumper.

TOOLS NEEDED

1 moderate dumbbell

THE WORKOUT

1. 1-arm alt thrusters – 14
2. Squat press – 14
3. Alt power snatch – 14
4. Jump squats with DB – 14
5. Woodchops – 14

4 rounds

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
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Strong Shoulders

Strong Shoulders

30-Minute Shoulder Workout for Women Over 40

Get the shoulders working with this shoulder workout.

With the timer set at 30 seconds a move, I would love to see you step it up for exercise #5 and onward.

This is how we will build the strength in your shoulders, as opposed to the endurance (with higher reps and time).

Check in ou the YouTube channel when you’re done!

 

TOOLS NEEDED

A pair of light + moderate dumbbells

 

THE WORKOUT

Corrective Exercises:
1. V lifts
2. Prone presses
2 x 30sec

3. Side lying rotator cuff lifts
4. Other arm
2 x 30sec

Strengthening Exercises:
5. Rear delt rows
6. Other arm
3 x 30sec

7. Hands lead upright row
8. Figure 8’s
3 x 30sec

9. 1 am side lateral raise
10. Other arm
3 x 30sec

Finisher:
11. Push press
4 x 20sec

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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FIT & FIERCE...
HERE WE COME.

 

PJ ox

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

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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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

 

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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FIT & FIERCE...
HERE WE COME.

 

PJ ox

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