Inner & Outer Thigh Workout with 1 Dumbbell for Women Over 40

Inner & Outer Thigh Workout with 1 Dumbbell for Women Over 40

30-Minute Inner & Outer Thigh Workout with 1 Dumbbell for Women Over 40

A quick inner and outer thigh workout with 1 dumbbell.

Suitable for all levels, we will strengthen the inner and outer thighs using some of my favourite exercises.

Programmed for women over 40, but really any age will love this strength workout.

Day 18 of the 25 in 25 Challenge!!

TOOLS NEEDED

1 heavy dumbbell and for beginners a chair

THE WORKOUT

2 x 40sec
Cossack lunge
Cossack lunge
Side to side jump lunge

2 x 40sec
Standing fire hydrant
Standing fire hydrate
Gate swings

2 x 40sec
Inner thigh toe touches
Inner thigh toe touches
Supine leg flutters

Fire hydrant x15
Pulses x 8
Hold x 8

Fire hydrant x15
Pulses x 8
Hold

Inner thigh lifts x15
Pulses x8
Hold

Inner thigh lifts x15
Pulses x8
Hold

Improve your squats with this! Check out this fit tip.

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PJ ox

Every Minute on the Minute [EMOM] Bodyweight Workout for Women Over 40

Every Minute on the Minute [EMOM] Bodyweight Workout for Women Over 40

25-Minute Every Minute on the Minute [EMOM] Bodyweight Workout for Women Over 40

Start sweating in this 15-minute every minute on the minute (EMOM) bodyweight workout.

Full follow-along workout and designed for women over 40, with high and low impact options shown.

After the [EMOM] workout is done we will move into a great ab workout and finish off with a lovely stretch.

Get your runners on and let’s go!

Day 17 of the 25 in 25 Challenge 😀 YAY!

TOOLS NEEDED

chair or bench if you are a beginner

THE WORKOUT

1:00 min x 10
6 burpees
6 lunges
6 moving frog jumps

1 x 40sec
Moving hollow holds
Alt V ups
1 side bicycle
1 side bicycle
Plank

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25 Minute Workout with Weights – Total Body

25 Minute Workout with Weights – Total Body

25 Minute Workout with Weights – Total Body for Women Over 40

Full total body workout in 25 minutes, using weights for women over 40. This is the most effective strength training workout for those times when you are short on time!

And FYI: while you may think that 20 different exercises, done for a minute each, will get you results – it won’t. Sorry!

Single set training is fine for once in a while, but for results (and results in a short amount of time), the research has proven over the years that multiple set training is the clear winner.

PS – let me know what you think about the new additions to the workout? Such as the fancy new timer and the exercise names 😉. I’m almost looking like a real YouTube fitness channel now.

 TOOLS NEEDED

a pair of moderate and heavy dumbbells, a chair and if you own a booty band – grab that too

THE WORKOUT

1. Squat
2. Chest press
3 x 40sec

3. Bulgarian lunge (or 1 leg squat)
4. Other leg
5. Renegade row (or standing alt rows)
3 x 40sec

6. Hip thrusts off chair
7. Push press
3 x 40sec

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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FIT & FIERCE...
HERE WE COME.

 

PJ ox

Ab Finisher Workout

Ab Finisher Workout

Ab Finisher Workout for Women Over 40

Torch your core with this 6-minute ab finisher workout for women over 40. Great to do as a workout finisher, or as a quick ab workout when you’re short on time and just looking for a good ab burn.

And… if you want to get yourself some more exercise:

Do this fun 32-minute bodyweight only cardio workout beforehand.

And this yummy 13-minute total body stretch routine afterwards.

TOOLS NEEDED

nothing

THE WORKOUT

1. Bear shoulder taps
2. Reverse curl to leg drop
3. Iso hold oblique crunch
4. Same side oblique crossover
5. Other side iso hold
6. Other side crossover
2 x 30sec

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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FIT & FIERCE...
HERE WE COME.

 

PJ ox

Bicep & Tricep Workout with Dumbbells

Bicep & Tricep Workout with Dumbbells

Bicep & Tricep Workout with Dumbbells for Women Over 40

DAY 2 – 10 DAY ARMS & ABS CHALLENGE

The perfect bicep and tricep workout for women over 40. Great for home because all you need is one pair of dumbbells 🙌🏽

And… you are going to want to stay till the end because we finish this workout off with an awesome killer ab finisher.

Which makes this another perfect workout that can be split into two workouts.

So, if you’re short on time, and just want to hit the biceps & triceps, start the video from the beginning for a 17-min arm burner.

Or, maybe you just did some cardio and want to hit the abs? If so, fast forward to minute 17:28 for a killer 10-minute ab finisher.

OK? OK! 👊🏼

TOOLS NEEDED

a pair of moderate dumbbells

THE WORKOUT

00:00 Intro
1:07 Warm-up
3:36 Arm Workout
1. Reverse Zottoman curl
2. Dumbbells together hammer curl
3. Overhead tricep extensions
4. Curl to military press
5. Lying twisted tricep extensions
6. Kneeling 1 arm concentration curl
7. Other arm
8. Tricep kickbacks
9. Across body alt bicep curls
10. Across body lying tricep extensions
2 x 30sec

17:28 Ab Finisher
11. Crunches
12. Bicycles
13. Heel touches
14. Plank reaches
15. Elbow to knee – L
16. Elbow to knee – R
17. Scissors
18. Double crunch
19. Side plank
20. Other side
2 x 30sec

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

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