Bodyweight Strength Workout for Women Over 40

Bodyweight Strength Workout for Women Over 40

25-Min Bodyweight Strength Workout for Women Over 40

Dreaming of a workout that will go by fast, one that won’t have you watching clock wondering when it ends? A workout that has no repeats or equipment?

Then your dreams and prayers have been answered.

Join me for this total-body strength workout, using only your body weight, with no repeats.

TOOLS NEEDED

nothing

THE WORKOUT

1 x 50sec
Dead bug
Legs up crunch
Bicycles
Push-ups to reach
Inchworms
Plank ups
Squat w/ pulse
Single leg deadlift w/reach
Single leg deadlift w/reach
Step out side lunge
Step out side lunge
Renegade rows
V arms squats
Good mornings
Seated tricep dips
V sit
Reverse bridges
Marching bridges

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SHOULD BE DOING

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FIT & FIERCE...
HERE WE COME.

 

PJ ox

At Home Upper Body Workout |No Equipment | For Women Over 40

At Home Upper Body Workout |No Equipment | For Women Over 40

25-Minute At Home Upper Body Workout |No Equipment | for Women Over 40

Train your chest, back, arms and shoulders with this at-home upper body workout.

No equipment is required, and suitable for all levels, as well as programed for women over 40.

Tell your upper body to get ready to feel the burn!

Day 22 of the 25 in 25 Challenge!

TOOLS NEEDED

nothing!

THE WORKOUT

3 x 30sec
Arm circles – backward
Arm circles – forward
Plank ups
Plank with shoulder tap 9

3 x 30sec
Kneeling arm tricep pressbacks
Tricep pulses
1 arm tricep push up
1 arm tricep push up

3 x 30sec
I lifts
Y lifts
T lifts
Supermans

Learn about our Patreon community and why it’s the thing that is allowing you to do this workout.

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

Arms, Shoulders & Abs Workout for Women Over 40

Arms, Shoulders & Abs Workout for Women Over 40

Arms, Shoulders & Abs Workout for Women Over 40

DAY 6 – 10 DAY ARMS & AB CHALLEGE

The ultimate arms, shoulders and abs workout for women over 40. I also spice the workout up with some cardio drills, while hitting the shoulders, biceps, triceps and abs.

And just a heads up, my shoulders and triceps were DEAD after this workout.

But, DEAD in an awesome “I’m so glad you worked us PJ” kinda way.

I think you’re going to love this workout, even though the mini-Tabata core moves I inserted throughout are ridiculously tough.

…and ridiculously effective. Making this workout a keeper.

 TOOLS NEEDED

a pair of light dumbbells + 2 different moderate weight sizes, a chair if you’re a beginner

THE WORKOUT

1. Swimmers
2. Dead bug
2 x 45sec

3. Wide upright row with external rotation
4. Bicep curl
5. CHEK presses
6. Tricep kickbacks
3 x 40sec

7. Plank jacks (adv: with shoulder taps)
8 x 20sec

8. Straight arm press-backs
9. Front raise to pull apart
3 x 40sec

10. Mountain climber
8 x 20sec

11. Alternating skullcrushers
12. Narrow presses
1 x 30 reps

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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FIT & FIERCE...
HERE WE COME.

 

PJ ox

Arms & Abs Workout – No Equipment

Arms & Abs Workout – No Equipment

Arms & Abs Workout – No Equipment for Women Over 40

DAY 1 – 10 Day Arms & Abs Challenge

You are going to love this effective bodyweight-only arms and abs workout. No equipment needed and made for women over 40.

I know many of you are having a hard time finding dumbbells right now, which is what lead me to create this workout and start it as our first workout for our 10 day series.

While this won’t get the strength gains that a pair of dumbbells will give us, it will target the arms (especially your triceps), and allow you to get some strength and conditioning in.

We also target the abs pretty hard, and this workout is perfect for people with exercise ADD (you know who you are). The sets are low and we move fast from exercise to exercise. Have fun! 🥳

TOOLS NEEDED

A chair (or couch or coffee table) for beginners for your push-ups

THE WORKOUT

1. Tricep push-ups
2. Double crunch
Descending ladder 10-1

3. Body saw
4. L side bicycle
5. Plank ups
6. R side bicycle
1 x 40sec

7. Straight arm tricep presses
8. Tricep kickbacks
9. Palms down straight arm tricep presses
10. Mini kickbacks
11. Palms up crisis crosses
1 x 40sec

12. Standing abs – knee to elbow
13. Reverse lunge with oblique twist
14. Oher leg knee to elbow
15. Other reverse lunge with twist
1 x 40sec

16. 1 arm tricep push-up
17. Side crunch
2 x 30sec

18. Other arm tri push-up
19. Other side crunch
2 x 30sec

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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FIT & FIERCE...
HERE WE COME.

 

PJ ox

Abs and Booty Workout for Women Over 40

Abs and Booty Workout for Women Over 40

30-Minute Abs & Booty Cardio Workout for Women Over 40

This 30-minute abs and booty cardio workout is the perfect home workout.

No tools required, no jumping, and now… no excuses.

Be sure to leave a comment on the YouTube page after you’re done ❤️

 

TOOLS NEEDED

Nothing

THE WORKOUT

1. Low squat with 2 side steps
2. Opposite arm & leg lift pulses
3. Glute presses
4. Other leg/arm lift pulses
5. Other leg glute presses
6. Prone squats
7. Legs up ab burners
8. Oblique crunch
9. Other side
10. R leg bridge
11. L leg bridge
12. Bridge with pulses

2 x 40sec

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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