Quick Leg Workout for Women Over 40

Quick Leg Workout for Women Over 40

25-Min Quick Leg Workout for Women Over 40

Grab your dumbbells and booty band for this quick leg workout for women over 40. Using all my favourite exercises, we will hit the thighs, hips, glutes and core.

This is a functional leg workout, working each leg one at a time throughout the entire program.

You are going to LOVE this workout!

PS: options are given if lunges bother your knees.

TOOLS NEEDED

a pair of heavy, booty band, and a weight bench/plyo box/or sturdy chair

THE WORKOUT

2 x 45sec
Single leg side step ups
Single leg side step ups

2 x 45sec
Single leg hip thrust
Single leg hip thrust

2 x 45sec
Bulgarian lunge
Bulgarian lunge

2 x 45sec
Single leg assisted deadlift
Single leg assisted deadlift

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PJ ox

Foam Rolling & Stretches For Recovery for Women Over 40

Foam Rolling & Stretches For Recovery for Women Over 40

23-Min Foam Rolling & Stretches For Recovery for Women Over 40

If you’re looking for a foam rolling workout with some yummy stretches… look no further!

We start with an 11-min total body foam roll, emphasizing the hips and glutes, and then follow it with 11 minutes of stretching.

This is a great routine to do as a recovery workout or after a total body workout, a hike, walk or run.

TOOLS NEEDED

foam roller and a yoga tie (or an old necktie or a bathrobe tie will work as well)

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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PJ ox

Arm Workout with Dumbbells for Women Over 40

Arm Workout with Dumbbells for Women Over 40

Arm Workout with Dumbbells for Women Over 40

This is THE BEST bicep & tricep workout!! Using a pair of dumbbells, we spend 20-minute crushing the biceps and triceps… and since we are using dumbbells, we’ll also get your core and hips fired up too.

Awesome – I know.

In addition, we are 3 sets of each move, so you are working on building the muscles in the arms. Because that’s what you need to do, babycakes.

You need progressive overload to see results.

Sorry, one set of doing a gazillion different arm exercises ain’t gonna cut it for muscle growth.

I’ve picked the best bicep & tricep exercises in this workout, and we do them in multiple sets, so you see results. No fluff, just science-based training.

TOOLS NEEDED

a pair of moderate dumbbells

THE WORKOUT

3 x 40sec
Wide curls
Skullcrushers

3 x 40sec
Across body curl
Kickback

3 x 40sec
Across body curl
Kickback

3 x 40sec
Bicep curl to hammer
Behind head tri ext

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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HERE WE COME.

 

PJ ox

Sore Knees Sweat & Stretch for Women Over 40

Sore Knees Sweat & Stretch for Women Over 40

Sore Knees Sweat & Stretch for Women Over 40

In this workout, we hit all the muscles that could be responsible for your sore knees: your glutes, outer hip, and core muscles.

Using only a booty band this sore knees cardio workout is perfect for all levels and perfect for those days you need to give your knees a break.

After the workout, we then go into a lovely stretch hitting all the muscles we just worked, so extra love to the hips and low back.

TOOLS NEEDED

booty band and a chair if you’re a beginner

THE WORKOUT

4 x 30sec
Cross-country skier
Alt plank taps
Knees up
Side to side walks
Squat thrust to leg lift
Low Impact Jax

8 x 20sec
Standing fire hydrant

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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PJ ox

Resistance Band Full Body Workout – Grab Your Tubing!

Resistance Band Full Body Workout – Grab Your Tubing!

Resistance Band Full Body Workout – Grab Your Tubing!
for Women Over

Grab your tubing, and your booty band if you have one, and let’s get going! These are 8 of my favourite resistance band and booty band exercise to train the whole body.

We start with a Tabata, booty band optional, and then move into a strength workout using your resistance band.

This is a great workout for when you’re travelling, or if you just want to leave the dumbbells alone for a workout.

TOOLS NEEDED

resistance band (tubing), and if you own a booty band grab that too

THE WORKOUT

8 x 20sec
Jumping jacks
High knees

2 x 45sec
Lunge & curl
Side lunge to side lateral raise

2 x 45sec
Lunge & curl
Side lunge to side lateral raise

2 x 45sec
Squat
X upright rows

2 x 30sec
Woodchop
1 arm press

2 x 30sec
Woodchop
1 arm press

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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