Strengthen Your Legs, Glutes and Hips at Home for Women for Over 40

Strengthen Your Legs, Glutes and Hips at Home for Women for Over 40

44-Minute Strengthen Your Legs, Glutes and Hips at Home for Women for Over 40

Day 10 of the 10 Day Legs & Booty Challenge

Strengthen your legs, glutes and hips with this workout! Using one heavy dumbbell you’ll go through a series of one-legged moves that will not only strengthen the muscles in your lower body, these moves will also help improve your balance, increase your core strength and work on your functional strength.

Oh, and did I also mention that I added three FUN Tabatas to also get your heart rate up?? 😊

And… this is also your final workout of the series!  🙌🏽 YAY!

TOOLS NEEDED

1 heavy dumbbell, chair or bench

THE WORKOUT

8 x 20sec
Pivot squat 4

8 x 20sec
Prone squat

3x 45sec
Single leg deadlift
Single leg deadlift
Stutter reverse lunge
Stutter reverse lunge
Elevated 1 leg bridge
Elevated 1 leg bridge

8 x 20
Hip stabilizer finisher drill

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FIT & FIERCE...
HERE WE COME.

 

PJ ox

Killer Leg Day Workout for Women Over 40 | For All Levels!

Killer Leg Day Workout for Women Over 40 | For All Levels!

40-Min Killer Leg Day Workout for Women Over 40 | For All Levels!

Day 7 of the 10 Day Legs & Booty Challenge.

If you want a well-rounded leg workout, no matter what your fitness level is – then this is the workout for you!

Cycling through circuits of lower body strength moves, to power moves, and then a series of corrective moves (so we keep your low back, hips & knees happy) you will work it all.

It’s the perfect killer leg workout.

TOOLS NEEDED

a pair of heavy dumbbells, a bench or side of couch or bed (optional), a glider or tea towel (optional)

THE WORKOUT

3 x 40sec
Elevated goblet squat
RDL

1 x 40sec
Woodchop

1 x 40sec
Stutter adductor slides
Stutter adductor slides
Standing fire hydrants
Standing fire hydrants

3 x 40sec
Stationary lunge
Stationary lunge
Bridge with march

1 x 40sec
Glute power RDL
Glute power RDL

1 x 40sec
Adductor lift
Clam
Adductor lif
Clam

Hip thrust challenge – 2min
Single leg thrust
Single leg thrust
Hip thrust
Toes up thrust

TIRED OF TRYING TO FIGURE OUT WHAT WORKOUTS YOU
SHOULD BE DOING?

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FIT & FIERCE...
HERE WE COME.

 

PJ ox

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

TIRED OF TRYING TO FIGURE OUT 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

Booty Building Workout for Women Over 40 DAY 13

Booty Building Workout for Women Over 40 DAY 13

Booty Building Workout for Women Over 40

Want to build your glutes? Then join me for this booty building strength workout for women over 40.

DAY 13 – 14-Day Booty Love Challenge

Start with Day 1 here

This workout is going to give you the right mix of moves to target the glutes, without burning out the knees… and it will also (most likely) make you remember it tomorrow morning.

And FYI: there one lunge pattern where I didn’t offer a sub (bad trainer, bad!), so I made the necessary recommendation in a subtitle just before the exercise. Not sure where my brain was on that one… sorry!

TOOLS NEEDED

1 heavy dumbbell, a chair, a thick pillow and a booty band (optional)

THE WORKOUT

1. 1 leg squat onto the chair
2. Other leg
3. Sumo RDL
3 x 40sec

4. Elevated foot lunge (or 1-legged bridge – with foot on chair)
5. Other leg
2 x 40sec

6. Banded hip extension
7. Other leg
8. 2 pulse squat
3 x 40sec

9. Feet elevated clamshells
10. Other side
11. Frog pumps
2 x 40sec

12. 1 leg deadlift
13. Other leg
3 x 40sec

TIRED OF TRYING TO FIGURE OUT 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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