The Best Leg Workout for Women Over 40

The Best Leg Workout for Women Over 40

The Best Leg Workout for Women Over 40

Strengthen what are the common problem areas of the lower body for women over 40 with this all-levels strength workout.

DAY 3 – FIT IN 15 CHALLENGE

While this Best Leg Workout for Women Over 40 is totally self-proclaimed, it is programmed to hit all those areas that need to be hit once we have 40 and beyond.

We work balance and the core muscles through the special use of certain movements in this workout, while also hitting the hamstrings, glutes and glute med muscles – common offenders when it comes to weak muscles of the legs.

If you stick around until the very end of the video I explain my step-by-step process of why I programmed these moves, and how they will help the over 40 body.

TOOLS NEEDED

1 heavy dumbbell + a chair

THE WORKOUT

1. Bulgarian lunge (or sub given)
2. Other leg
3 x 30sec

3. 1 leg deadlift
4. Other leg
2 x 45sec

5. Squat jumps with chair (or sub given)
8 x 20sec

6. Elevated frog bridges
7. Hamstring bridges
8. Side plank glute med hip drops
9. Other side
3 x 30sec

10. Side lunge to curtsey lunge
11. Other leg
2 x 40sec

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Leg Workout – Booty Challenge for Women Over 40 DAY 1

Leg Workout – Booty Challenge for Women Over 40 DAY 1

Leg & Glute Workout for Women Over 40

DAY 1 Booty Love Challenge and we kick it off with a leg and glute workout specific for us women over 40.

Day 1 of the Booty Love Challenge… and it’s a good one! Lots of leg-burning fun, with an extra special glute finisher at the end.

I give a lot of options in this workout too. So if your knees aren’t feeling the lunges or squats I have a back up for you if your shoulders aren’t feeling the plank I’ve got a back up for that, and if your low back isn’t feeling the deadlifts I’ve got a back up for that too.

And don’t forget, after you’re done check-in.

TOOLS NEEDED

1 heavy dumbbell & a chair (or a coffee table, side of couch or bed will work too) and a booty band if you own one

THE WORKOUT

1. Squat with booty band
2. Plank
3 x 45sec

3. 1-leg supported deadlift (RDL)
4. Other leg
2 x 45sec

5. Bulgarian lunge
6. Other leg
2 x 45sec

7. Feet elevated bridge
8. Legs up weight crunch
3 x 45sec

9. Frog pump x50

10. Straight leg hip extension
11. Same leg, bent knee up & over calf
12. Other leg hip extensions
13. Other leg bent knee up & over calf
1 x 45sec

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Butt & Thigh Cardio Workout

Butt & Thigh Cardio Workout

Butt & Thigh Cardio Workout for Women Over 40

For this workout, we are hitting all my favourite areas to train: the quads, hamstrings, hips & glutes, with one of my favourite training protocols – HIIT (high-intensity interval training).

I’ve got low and high impact options for ya, and you don’t need any tools either!

So, this workout is perfect if you’re on vacation, or if you just don’t feel like hauling out your dumbbells, or if you just want to get your runners on and GO!

I recommend you stay until the very end too. I have a special little ladder finisher for ya, with some great stretches after.

 

ย TOOLS NEEDED

nothing

THE WORKOUT

1. Squats
2. Butt kicks
3 x 30sec

3. Alternating crossover lunge
4. Jumping jacks
3 x 30sec

5. Lunge with side leg lift
6. Speed skater
3 x 30sec

7. Alternating 1 leg deadlift
8. 3 static squats jumps to step out side lunge
3 x 30sec

Ladder:
Jump squat to tap outs 10 reps – 1 rep

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No Squat Leg Workout

No Squat Leg Workout

30-Minute No Squat Leg Workout for Women Over 40

No squats, no lunges, no impact!

Join me for a 30-minute leg workout that’s easy on the knees, but tough on the hips & glutes ย ๐Ÿ‘Š๐Ÿผ

We do absolutely no squats or lunges for the 30-minutes… but I promise you it’s gonna leave your ass sore.

Trainer’s promise ย ๐Ÿ’‹

A little history on this workout:

This is the second time I did this workout on camera.

I recorded a great one, with my boy George, only to get home to find out that my mic was broken – and it was 30-minutes of white noise instead of 30-minutes of me cuing you through all these moves.

F*CK!

I swear all my past indiscretions are being taken out on me with mics and YouTube videos.

Karma… you suck!

I’ve had my FAIR share of mic incidents. Some of them are my fault… oops… you mean I have to remember to turn the button to “on” to be heard. Duly noted.

To others that are not: random people complaining about the quality of sound, to people claiming that they hate hearing me breathe, to the odd noise blow ups in the middle of videos for 1-2 minutes.

To now this… no sound.

So, off I went (a few days later) and recorded it again.

Sadly George was not with me, but the boom mic that I was using worked and here we go.

A finished product for you.

 

TOOLS NEEDED

1 moderate dumbbell (beginners – no dumbbell)

THE WORKOUT

1. Hip extension with DB behind knee
2. Same side – fire hydrants with kick
3. Same side – downward
3 legged dog to high plank
4. Other leg hip extension
5. Other leg fire hydrants with kick
6. Other side DD to high plank
7. Prone squats (don’t worry!!! It’s not really a squat)
8. 1 leg bridge
9. Other leg
10.Frog pumps

2 x 50sec

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
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Inner Thigh Workout

Inner Thigh Workout

30-Minute Inner Thigh Workout for Womenย 

Okay, this may be an inner thigh workout but my ass was SORE the next day.

You see to target the inner thighs I used a lot of multi-joint exercises (ie. plie squats, side lunges, bridges) to get them fired up.

However… these moves also target the core, quads, hamstrings, hips AND glutes.

Which is why my butt took the brunt of the workout ๐Ÿ™‚ I’d love to know if you’re sore after this one.

Check in after you’re done!

 

TOOLS NEEDED

A pair of moderate dumbbells
A yoga block or simliar

THE WORKOUT

1. Plie squat – Pulse
2. 1 heel up plie squat – Pulse
3. Other heel up plie squat – Pulse
4. Both heels up plie squat – Pulse
1 x 4 minutes

5. Step out side lunge
6. Gate swings
7. Other leg step out side lunge
8. Wide sumo squat with jumps
3 x 30sec

9. Bridge hold with squeeze
10. Scissors (toes turned out)
2 x 30sec

11. Dead bug squeeze
12. Frog presses
2 x 30sec

13. Inner thigh llrg lifts – Pulses — Up & over
14. Other leg – Pulses — Up & over
1 x 1:00

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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FIT & FIERCE...
HERE WE COME.

 

PJ ox

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