Bone Building Exercises to Prevent Osteoporosis for Women Over 40

Bone Building Exercises to Prevent Osteoporosis for Women Over 40

35-Minute Bone Building Exercises to Prevent Osteoporosis for Women Over 40

Do you have osteoporosis or osteopenia? Are you looking for a workout that will help build the bone? Using all standing exercises you will challenge your muscles and balance, while also building the bone.

This is the perfect bone-building workout for any woman!

And make sure you stick around until the end for my awesome bone-building, all-level Tabata.

TOOLS NEEDED

access to a wall, a pair of moderate dumbbells & 1 heavy, chair or bench, exercise tubing

THE WORKOUT

4 x 30 sec
Plyo push ups
Squat
Alt pulldowns

4 x 30sec
Resistance band flys
Alt reverse lunge
Tripod row

8 x 20sec
Football shuffles
Low impact gate swing reaches

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Total Body Resistance Band Circuit Workout for Women Over 40

Total Body Resistance Band Circuit Workout for Women Over 40

37-Minute Total Body Resistance Band Circuit Workout for Women Over 40

Using a resistance band (aka exercise tubing, tubing with handles) you’ll hit every muscle in the body! The exercises are programed circuit-style, so you get the maximum results, in one session, and the circuit is all standing as well.

This is a great workout for travel!

And… stick around until the end of the workout for a great ab finisher.

TOOLS NEEDED

resistance band

THE WORKOUT

2 x 45sec
Squat
2 arm row
Iso hold curl + press
Iso hold curl + press
1 leg deadlift
1 leg deadlift
Low flys
Tricep extensions
Static squat with tap
Static squat with tap

Ab Finisher
1 x 45sec
Seated twist
Plank hop over
Superman band pull
Side plank
Side plank
Crunch w/ loop-through

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PJ ox

Quick Resistance Band Strength Workout for Women Over 40

Quick Resistance Band Strength Workout for Women Over 40

35-Minute Quick Resistance Band Strength Workout for Women Over 40

Exercise tubing and the resistance band is such a versatile piece of equipment. Using one band and your own body weight you will hit every muscle in your body with this workout.

This is a super effective and efficient full-body workout.

Great for home, or for when you’re on the road.

TOOLS NEEDED

exercise tubing and a door attachment
→ Click here to grab yourself a door attachment

THE WORKOUT

3 x 45sec
Chest press
Mid-row
Lunge + pulse

3 x 45sec
Tricep extensions
Lat pulldowns
Squat + pulse

3 x 45sec
Pallof press
Face pulls
Bridge walk outs

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PJ ox

30-Minute Total Body Tubing Workout

30-Minute Total Body Tubing Workout

An amazing client and FWPJ member requested a tubing workout so that she and her loving husband could keep up with their fitness while travelling.

Wow. How could I say no to that??

Today’s Tough Love Tuesday Workout is the BEST workout to do while travelling, or if you can’t/don’t want to purchase equipment (like dumbbells) for your home.

Tubing is:

  • Inexpensive
  • Packs well
  • Is lightweight
  • Does not take up a lot of space

I always travel with my tubing, my tubing door attachment, my GymBoss timer and a skipping rope. It’s a no-brainer when I pack.

Total Body Tubing Workout

For this workout, and whenever working with tubing really, I recommend a tubing door attachment.

These handy little attachments will enable you to turn a door into a full workout area. You can do so many more exercises when using a door attachment with your tubing.

To purchase, head to your local fitness store, you will find them there running for less than $10. Click here to check them out and I also chat about them at the beginning of the workout video.

As for exercise tubing, I only use this brand. It is, hands down, the best type of exercise tubing that you can buy. The resistance is steady and the handles and tubing are sold separately, so you can really adjust the intensity and resistance for each exercise. It’s the same tubing I use in the video below.

These are also awesome workouts to do when travelling:

 

Total Body Tubing Workout - Fitness with PJ full workout

Have you seen my new Sunday blog series, A Trainer’s Weekly Menu?

Each week I am now blogging what meals I planning, what I am prepping and all the recipes I am using. In addition, I also have a free download to help you with your weekly meal planning.

 Looking for some tough love training? I’ve got small group classes, one-on-one appointments, and online personal training. In other words – everything you need to get started! Check out my website here.

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PJ ox

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