No Repeat Lower Body Strength Workout for Women Over 40

No Repeat Lower Body Strength Workout for Women Over 40

31-Min No Repeat Lower Body Strength Workout for Women Over 40

Day 4 of the 12-Days of Christmas Challenge.

If you love no repeat workouts then you’ll soon be favouriting this no repeat leg / lower body workout!

Focussing on knee-friendly exercises, as well as exercises to strengthen the muscles around the knees, you will cycle through the exercises one-time only hitting all the muscles in the lower body – with extra love given to the inner thighs.

TOOLS NEEDED

chair or bench (optional), pair of heavy dumbbells, small ball or thick rolled towel

THE WORKOUT

1 x 45sec
Goblet squat
1 leg squat (alt: without chair)
1 leg squat (alt: without chair)
Deadlift
1 leg deadlift
1 leg deadlift
Lunge to Curtsey
Lunge to Curtsey
Glute press back
Glute pressback
Single leg calf raise
Single leg calf raise
Bent knee Copenhagen (alt: inner thigh lifts)
Bent knee Copenhagen (alt: inner thigh lifts)
Inner thigh bridge squeezes
Side leg lift
Side plank clamshells
Side leg lift
Side plank clamshells

Balance Challenge:
Tandem stance arm swings
Tandem stance shoulder checks
Single leg swings
Tandem stance arm swings
Tandem stance shoulder checks
Single leg swings

00:00 Introduction
01:32 Warm-up
05:34 No repeat leg workout begins
24:59 Balance drills
29:32 Calf stretch

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

NO REPEAT Glute & Thighs Workout for Women Over 40

NO REPEAT Glute & Thighs Workout for Women Over 40

36-Minute NO REPEAT Glute & Thighs Workout for Women Over 40

Get ready for a good ol’ leg burn with this no repeat leg and glute workout.

Alternating between knee-flexion exercises (hello lunges & squats) and hip extension & abduction exercises (hello bridges, fire hydrants and donkey kicks) you’ll train the thighs and glutes – without burning out your knees!

TOOLS NEEDED

a pair of moderate and heavy dumbbells

THE WORKOUT

1 x 45sec

Goblet squat
Kickstand deadlift
Split squat
Kickstand deadlift
Split squat
Narrow stance squat
Weighted bridges
Weighted donkey kicks
Weighted donkey kicks
Weighted frog pumps
Side lunge
Standing fire hydrant
Side lunge
Standing fire hydrate
Alternating dumbbell passes lunges
RDL
Wall squat
Side-to-side walks
Curtsey lunge
Inner thigh kicks
Curtsey lunge
Inner thigh kicks

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

Lower Body Endurance Workout for Women Over 40

Lower Body Endurance Workout for Women Over 40

43-Minute Lower Body Endurance Workout for Women Over 40

Wow – get ready for some sore thighs after this workout 😂. Using lighter weights, and more reps, we will target the thighs, hips, glutes (and even your core!) with this endurance strength training lower body workout.

And you’ll realize fairly quickly that you’re in for the workout of your life by the first EMOM routine. You’ll love it!

Cues are given throughout for anyone with sensitive knees, too.

TOOLS NEEDED

a pair of moderate dumbbells, chair or bench, booty band, stability ball (optional)

THE WORKOUT

EMOM x10 (both exercises to be done in the minute)
Weighted squats 8-10x
Prone squats 8-10x

3 x 45sec
Goblet squat
Deadlift

3 x 45sec
Hamstring curl
Butterfly bridges

3 x 45sec
Standing fire hydrants
Standing fire hydrants
Seated hip abduction

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

DAY 20 – Hips, Hammies & Glute Stretches for Women Over 40

DAY 20 – Hips, Hammies & Glute Stretches for Women Over 40

29-Minute Hips, Hammies & Glute Stretches for Women Over 40

Y.U.M.M.Y. That’s the only way to describe this lower body stretch session. Grab a mat and follow along as we unlock the hips, stretch out the glutes and lengthen the hamstrings.

This session also includes some soft relaxing music in the background, and we finish it off with an extended savasana. Enjoy!

Day 20 of the 21-Day Fit & Fierce Challenge.

TOOLS NEEDED

a mat

THE WORKOUT

Hip flexor
Deep hip opener
Other side
90/90 stretch
Other side
Pidgeon
Downward dog 1
Other side
Seated figure 4
Seated hamstring
Other side
Lying hamstring
Other side
Lying crossed leg glute stretch
Other side

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

DAY 15 – Yummy Leg Stretches

DAY 15 – Yummy Leg Stretches

15-Minute Yummy Leg Stretches Women Over 40

Stretch and release your legs with this relaxing 15-minute stretch session. We will focus on your calves, hamstrings, quadriceps and hip flexors.

This is the perfect stretch session for after a workout, run or bike ride – and it’s a great active recovery workout too.

Day 15 of the 21-Day Fit & Fierce Challenge.

TOOLS NEEDED

a chair with a high backing, or a wall

THE WORKOUT

Assisted standing hamstring stretch
Toe up
Calf stretch
Bent knee calf stretch
Quadricep stretch
— other leg

Hip flexor
Hip flexor quad
Downward dog
— other side

Seated hamstring stretch
— other leg

Legs up on wall

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

Sign UpTo Receive Your 21 Day Fitness Program

Start receiving your personalized fitness program by entering your name, email, and answer 2 simple questions.

Do you currently work out?
Fitness Goal

WE HAVE LIFT OFF! Now, go head to your In Box to confirm your subscription so I can send you your first workout 👊🏼