Workout Finisher with Dumbbells

Workout Finisher with Dumbbells

Workout Finisher with Dumbbells for Women Over 40

A total body workout finisher to help get you fit and strong with dumbbells – and as always… for women over 40.

Hey there! So, add this after a cardio workout, HIIT or Tabata workout, or as a quick strength training workout if you’re short on time.

It’s fast, it’s effective and it will blast a ton of calories.

HINT: stay to the last 20-seconds and I’ll attach a great stretch workout you can add afterwards.

TOOLS NEEDED

a pair of moderate dumbbells

THE WORKOUT

1. Hang clean
2. Shoulder presses (or bicep curls)
3. Front squat
4. Alternating reverse lunges (or bridges)
5. Goblet squat

5 reps x 5 rounds

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SHOULD BE DOING

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FIT & FIERCE...
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PJ ox

Quick Cardio EMOM Workout with No Equipment

Quick Cardio EMOM Workout with No Equipment

Quick Cardio EMOM Workout with No Equipment for Women Over 40

A quick cardio EMOM workout, with no equipment, and great for all levels. Made for women over 40, this EMOM workout can either be used as a standalone workout, or before a strength workout, or as a workout finisher.

This is also the BEST workout for anyone with exercise ADD.

We move through 3 exercises per 1 minute EMOM. So, you’ll never be bored. Trainer’s promise. ox

TOOLS NEEDED

none

THE WORKOUT

1. Long jumps x10
2. Single leg squat x5 a leg
3. Skaters x8
EMOM x 4

4. Lateral hops, touch the ground x 10
5. High knees x10 ea knee
6. Jump squat x5
— Hold static squat until next minute
EMOM x4

7. Plank with shoulder taps
8. Prone squat x10
9. Bicycle crunches x10
EMOM x4

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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FIT & FIERCE...
HERE WE COME.

 

PJ ox

Core Cardio Tabata For Women Over 40

Core Cardio Tabata For Women Over 40

Core Cardio Tabata for Women Over 40

DAY 10 – 10 DAY ARMS & ABS CHALLENGE

Fun and fast-paced core cardio Tabata workout for women over 40. Get your heart rate up and train those abs!

I think you are going to love the pace of this workout, and the choice of exercises.

Nothing that’s gonna kill us, but just enough to challenge us.

Let me know your thoughts below and happy sweating!

TOOLS NEEDED

a pair of light dumbbells AND if you are a beginner a chair

THE WORKOUT

1. Skiers
2. Flutter kicks
3. 4 mountain climbers to squat thrust (or alt with chair)
4. Double, single, single crunch
8 x 20sec

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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FIT & FIERCE...
HERE WE COME.

 

PJ ox

Quick Easy Cardio Workout at Home

Quick Easy Cardio Workout at Home

Quick Easy Cardio Workout at Home for Women Over 40

DAY 7 – 10 DAY ARMS & ABS CHALLENGE

This quick and easy cardio workout can easily be done at home and is perfect for women over 40.

How? Well, low & high impact options are given throughout because that’s what we need when we’re over 40 ๐Ÿ‘Š๐Ÿผ

The programming of this workout is done circuit-style, using the Tabata principle.

I choose four exercises that will make our hips move in a wide range of motion, four moves that will keep that heart rate up there, and a killer core move to work those abs.

If you’re a beginner (or someone with sensitive wrists and shoulders with high planks), please have a chair, coffee table or couch nearby.

Near the end of the workout, I also chat about (briefly – cause I am working out too ๐Ÿ˜…) how I come up with the programming for the workouts here on YouTube – if that sort of thing interests you.

Happy Sweating!

TOOLS NEEDED

chair if you’re a beginner

THE WORKOUT

1. Lunge jumps to squat
2. Side to side jumps
3. Plank thrus
4. Jumping jacks
8 x 20sec

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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FIT & FIERCE...
HERE WE COME.

 

PJ ox

Arms, Shoulders & Abs Workout for Women Over 40

Arms, Shoulders & Abs Workout for Women Over 40

Arms, Shoulders & Abs Workout for Women Over 40

DAY 6 – 10 DAY ARMS & AB CHALLEGE

The ultimate arms, shoulders and abs workout for women over 40. I also spice the workout up with some cardio drills, while hitting the shoulders, biceps, triceps and abs.

And just a heads up, my shoulders and triceps were DEAD after this workout.

But, DEAD in an awesome “I’m so glad you worked us PJ” kinda way.

I think you’re going to love this workout, even though the mini-Tabata core moves I inserted throughout are ridiculously tough.

…and ridiculously effective. Making this workout a keeper.

ย TOOLS NEEDED

a pair of light dumbbells + 2 different moderate weight sizes, a chair if you’re a beginner

THE WORKOUT

1. Swimmers
2. Dead bug
2 x 45sec

3. Wide upright row with external rotation
4. Bicep curl
5. CHEK presses
6. Tricep kickbacks
3 x 40sec

7. Plank jacks (adv: with shoulder taps)
8 x 20sec

8. Straight arm press-backs
9. Front raise to pull apart
3 x 40sec

10. Mountain climber
8 x 20sec

11. Alternating skullcrushers
12. Narrow presses
1 x 30 reps

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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