Day 6 – Best Superset Workout with Dumbbells for Women Over 40

Day 6 – Best Superset Workout with Dumbbells for Women Over 40

35-Minute Best Superset Workout with Dumbbells for Women Over 40

Today we are powering through 8 different dumbbell supersets for a total body strength workout! This strength training circuit uses weights to target every major muscle group to get in that full-body workout.

Choose a weight that challenges you, but allows you to stay in control of your form and execute quality reps.

Let’s do this!

TOOLS NEEDED

a pair of light, moderate & heavy dumbbells

THE WORKOUT

2 x 45
Chest press
Pullover

2 x 45sec
Front squat
Straight leg bridge

2 x 45sec
Chest fly
Renegade row

2 x 45sec
Alt reverse lunges
1-leg deadlift

2 x 45sec
Bicep curls
Behind head tricep extensions

2 x 45sec
Plank with alt leg lift
Low back extensions

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

GRAB MY 25 DAY FITNESS PROGRAM AND LET ME DO THE PROGRAMMING FOR YA.

 

FIT & FIERCE...
HERE WE COME.

 

PJ ox

grab yours

Day 4 – Arms & Shoulders Workout with Dumbbells for Women Over 40

Day 4 – Arms & Shoulders Workout with Dumbbells for Women Over 40

30-Minute Arms & Shoulders Workout with Dumbbells for Women Over 40

Strengthen your arms and shoulders to give yourself some nice-looking muscles with this innovative workout with dumbbells.

We start with a mini-Tabata to get the heart rate up and prepare the arms and shoulders for the workout. From there it’s all biceps, triceps and shoulders.

TOOLS NEEDED

a couple of pairs of moderate, pair of light & chair if you are a beginner

THE WORKOUT

8 x 20sec
Plank shoulder taps
Iso hold squat & jab

2 x 40sec
Standard bicep curl
Wide bicep curl
Iso hold curl & hammer
Iso hold curl & hammer

Dumbbell close presses
Skullcrushers
Kickbacks

Y presses
L raises
Shoulder presses
Reverse flys

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

GRAB MY 25 DAY FITNESS PROGRAM AND LET ME DO THE PROGRAMMING FOR YA.

 

FIT & FIERCE...
HERE WE COME.

 

PJ ox

grab yours

Day 3 – Hips & Butt Workout with Dumbbells for Women Over 40

Day 3 – Hips & Butt Workout with Dumbbells for Women Over 40

30-Minute Hips & Butt Workout with Dumbbells for Women Over 40

Lift that booty with this hips and butt workout using dumbbells and the booty band. This is also the perfect workout for those with sensitive knees.

There are only a few squats, no lunges and lots of emphasis on the hips and glutes with knee-friendly exercises.

TOOLS NEEDED

a chair (or weight bench), booty band (optional), 1 heavy dumbbell

THE WORKOUT

1 x 60sec
Donkey kicks to fire hydrant
Donkey kicks to fire hydrant
Kneeling glute & hammie squeeze
Bridges
Single leg hip thrusts
Single leg hip thrusts

2 x 45sec
Single leg deadlift
Single leg deadlift

2 x 45sec
Sumo squat
Frog pumps

2 x 45sec
Standing hip extension
Standing hip extension

1 x 60sec
Donkey kicks to fire hydrant
Donkey kicks to fire hydrant
Kneeling glute & hammie squeeze
Bridges
Single leg hip thrusts
Single leg hip thrusts

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

GRAB MY 25 DAY FITNESS PROGRAM AND LET ME DO THE PROGRAMMING FOR YA.

 

FIT & FIERCE...
HERE WE COME.

 

PJ ox

grab yours

Day 2 – Fat Burning High Intensity Low Impact Cardio for Women Over 40

Day 2 – Fat Burning High Intensity Low Impact Cardio for Women Over 40

25-Minute Fat Burning High Intensity Low Impact Cardio for Women Over 40

Burn some calories with this fat-burning workout that is high in intensity, but low in impact. Perfect if you have sensitive knees, and modifications are also shown for two of the moves if you also have sensitive wrists and/or shoulders.

For the first half of the workout, we will focus on low impact moves for the lower body, and for the second half, our focus will shift on the upper body, while still keeping that heart rate up.

You’re gonna love this!!

TOOLS NEEDED

a pair of light dumbbells
(TIP: I would not go heavier than 5lb)

THE WORKOUT

3 x 30sec (no transition time)
Squat side leg lift
Repeater knee
Squat side leg lift
Repeater knee
Side shuffle

3 x 30sec
T-push ups
Walk outs
Standing flys
Alt twist & jab
Standing rope climb

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

GRAB MY 25 DAY FITNESS PROGRAM AND LET ME DO THE PROGRAMMING FOR YA.

 

FIT & FIERCE...
HERE WE COME.

 

PJ ox

grab yours

10-Minute Strengthening Workout For the Lower Back for Women Over 40

10-Minute Strengthening Workout For the Lower Back for Women Over 40

10-Minute Strengthening Workout For the Lower Back for Women Over 40 | Follow Along

Strengthen your lower back with this 10-minute strengthening workout for the lower back. This workout is designed to target the deep core muscles, low spine and glutes.

Best done 3-4 times a week, and feel free to add this little gem of a workout after your regular workout, or any time other time of the day.

Why do you need this?

Whether you have low back pain, or not, anyone over the age of 40 needs to strengthening the lower back muscles, as well as the hips and core, to bulletproof the spine for whatever activity you do on a daily basis.

TOOLS NEEDED

nothing

THE WORKOUT

1 x 45sec
Standing windmill stretch
Bird dog
Bird dog
Bridges
Side plank with clam raises
Side plank with clam raises
Dead bug
Low back extension
Swimmers

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

GRAB MY 25 DAY FITNESS PROGRAM AND LET ME DO THE PROGRAMMING FOR YA.

 

FIT & FIERCE...
HERE WE COME.

 

PJ ox

grab yours

Sign UpTo Receive Your 21 Day Fitness Program

Start receiving your personalized fitness program by entering your name, email, and answer 2 simple questions.

Do you currently work out?
Fitness Goal

WE HAVE LIFT OFF! Now, go head to your In Box to confirm your subscription so I can send you your first workout 👊🏼