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.

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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FIT & FIERCE...
HERE WE COME.

 

PJ ox

Quick Leg Workout No Jumping for Women Over 40

Quick Leg Workout No Jumping for Women Over 40

Quick Leg Workout No Jumping for Women Over 40

This quick leg workout for women over 40 has no jumping and focusses on strengthening the muscles that we need to hit when we’re over 40.

This includes our quads, hammies, inner & outer thighs, and your glutes.

I also wanted to give you a great leg workout, in the shortest amount of time.

In order to do this, I programmed all compound movements (moving more than one joint).

With a compound exercise, you will fire up more muscles as both the main movers and as the stabilizers, giving you the best bang for your workout in a short amount of time.

Let me know your thoughts below after you’re done 👊🏼

TOOLS NEEDED

a pair of moderate & a chair

THE WORKOUT

1. Clean & squat
2. Bridge to frog off chair
3. Crossover lunge
4. Other leg
5. Elevated 1-leg deadlift
6. Other leg

3 x 50sec

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

Inner Thigh & Outer Hip Strength Workout for Women Over 40 DAY 4

Inner Thigh & Outer Hip Strength Workout for Women Over 40 DAY 4

Inner & Outer Hip Strength Workout for Women Over 40

Train the inner thighs and outer hips with this strength workout for women over 40.

Day 4 Workout of the Booty Love Challenge

Start Day 1 Here.

This workout is broken into 3 different parts: dumbbell series, standing series, and chair series.

And all with one goal in mind: strength the inner thigh muscles and the outer hips.

Make sure to check in with a comment below after you’re done! I would love to know what you thought.

TOOLS NEEDED

a pair of moderate or heavy dumbbells, booty band & a chair

THE WORKOUT

1. Side lunge
2. Other side
2 x30sec

3. Plie squat
2 x 30sec
⁣Now do it all again

4. Standing leg abduction
5. Pulses
6. Circles – forwards
7. Fire hydrants
8. Pulses
9. Bent knee circle backward
1 x 30sec

— DO SERIES WITH OTHER LEG

10. Seated banded hip abductions – leaning back
11. Leaning upright
12. Leaning forward
1 x 30 reps

13. Iso hold inner thigh lifts with bottom leg addiction
Pyramid 5 – 10 – 15 – 20

14. Side-lying leg addiction x30 reps

— DO SERIES WITH OTHER LEG

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

Thigh Burning Tabata for Women Over 40 Day 2

Thigh Burning Tabata for Women Over 40 Day 2

Thigh Burning Tabata for Women Over 40

For women over 40, thigh-burning Tabata… that will torch some calories and your thighs!

Start Day 1 Of the Booty Love Challenge here.

DAY 2 of the 14-Day Booty Love Challenge
I never meant this workout to be so bloody burny for the thighs… haha.

But that’s good news since your tush is probably a little sore from yesterday’s booty strength workout. So, now (after this workout) your booty AND thighs will be sore.

You’re welcome 😘

Make sure you check-in after the workout and lemme know what you thought of the combo.

TOOLS NEEDED

nothing!

THE WORKOUT

1. Pop out squats
2. Prone squats
3. Jump lunges
8 x 20sec

Stretches

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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