Lower Body Strength Workout with Dumbbells

Lower Body Strength Workout with Dumbbells

Lower Body Strength Workout with Dumbbells for Women Over 40

A lower body strength workout, using one pair of dumbbells made for women over 40. Strengthen and tone every muscle in your lower body, from your quads to glutes – you’re gonna love this one!

I also have my assistant on set with me, however, it was close to his dinner time so he was pretty antsy throughout.

Cute and adorable, but also a bit of a PITA too.

Have fun with the workout and I look forward to hearing your thoughts after you’re done ❤️

TOOLS NEEDED

booty band (optional), a pair of heavy dumbbells and access to a chair or coffee table or a couch

THE WORKOUT

Glute Activation Sequence (with booty band if you own one)
1. Side to side walks x10 ea way
2. Side plank with leg abduction x10
3. Other side x10
4. Bridge + 3 frogs x10
5. Standing fire hydrants x10
6. Other side x10
7. Stationary farmer’s walk x10
8. DB in other hand farmer’s walk x10

Strength Work
9. Goblet squat
10. Wide leg deadlift
11. Elevated bridges
3 x 45sec

12. Stationary lunge
13. Other leg
14. Alternating side to side lunges
3 x 45sec

15. 1 leg staggered RDL
16. Other leg
17. Straight leg elevated bridges
3 x 45sec

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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FIT & FIERCE...
HERE WE COME.

 

PJ ox

Resistance Band Workout for the Glutes

Resistance Band Workout for the Glutes

35-Minute Resistance Band Workout Women Over 40

Booty love is happening today!

Using the booty band we target the glutes, hips & thighs.

Now… if you do not own a booty band I can 100% guarantee this workout will still work ya!

However, I highly recommend you get yourself a band. They are cheap, easy to store, and a lot of fun to use.

FYI about this workout too: this resistance band workout is great for people who suffer with knee pain, or have been told by their physiotherapist to work on your glutes and glute med (outer hip) muscles.

PS – also a great workout to do while on vacation! Just saying 🙂

 

TOOLS NEEDED

Booty band (optional)
1 moderate dumbbell for ind/adv

THE WORKOUT

1. Squat
2. Alternating short lunges
3. Duck walks (AKA – the stupidest looking exercise… ever)
3 x 50sec

4. Bridges
5. Frog pump
6. L hip extensions
7. R hip extensions
3 x 50sec

TIRED OF TRYING TO FIGURE 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

Legs & Abs HIIT

Legs & Abs HIIT

30-Minute Legs & Abs HIIT/Tabata

 

TOOLS NEEDED

Nothing!

The Workout

TIRED OF TRYING TO FIGURE 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

30-Minute Booty Band Glutes & Abs

30-Minute Booty Band Glutes & Abs

30-Minute Booty Band Glute & Abs Workout

Join me in this fun 30-minute booty band workout focussing on the glutes and the abs.

Now, if you don’t have a booty band… no worries! You can totally do this workout using just your bodyweight. Trainer’s promise.

 

TOOLS NEEDED

Booty band (BUT, you can definitely do this workout without a band. Trainer’s promise.)

The Workout

Booty-Band-Glutes-Abs-home-for-women-Fitness-with-PJ

 

TIRED OF TRYING TO FIGURE 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

Guns & Buns for Women

Guns & Buns for Women

Guns & Buns Workout for Women

This arms and glutes workout left me sore for days!

I was effing crippled.

Now, I know I didn’t hit the weights as much as I should have through the summer, but come on body?? Really?!

And then, to add insult to injury, my mic crapped out on me again.

Sigh.

Deciding that this was not a workout I wanted to do again, I opted for a voice over instead 🙂

I know, I’m a wimp.

But, seriously. There are some great exercises in this workout. Exercises that are going to hit the triceps, biceps, shoulders, glutes & hamstrings.

We hit them with a tradional strength workout followed by two awesome ladder drills to finish you off.

Be sure to head to the YouTube channel  and drop a comment!

I would love to hear what you think of my Guns & Buns Workout for Women.

 

TOOLS NEEDED

A pair of light & moderate dumbbells

The Workout

Guns-Buns-Workout-for-home-for-women-Fitness-with-PJ

 

TIRED OF TRYING TO FIGURE 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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