Arms & Legs Superset Strength Builder for Women Over 40

Arms & Legs Superset Strength Builder for Women Over 40

38-Minute Arms & Legs Superset Strength Builder for Women Over 40

WOW! If you want to build strength in your legs and arms you are going to love this workout. Using tri-sets we work either the biceps or triceps, then move into a leg strengthening exercise, and then finish the tri-set off with a high-intensity cardio move.

All circuits have 3 rounds, with low impact options are shown throughout. And, you want to stick around until the end!

I have a special tricep finisher that I have never done before on the channel!! It is going to torch those triceps. Trainer’s promise.

TOOLS NEEDED

a pair of moderate and heavy

THE WORKOUT

3 x 40sec
Tricep kickbacks
Alt lunge
Weighted squat jumps

3 x 40sec
Across body bicep curls
Alt side lunges
Frog jumps

3 x 40sec
Hammer curl to press
Alt one-legged deadlift
Squat dumbbell passes

Tricep finisher
Descending narrow press to skullcrusher
12 – 10 – 8 – 6 – 4 – 2

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No Repeat Cardio, Core & Booty Burner for Women Over 40

No Repeat Cardio, Core & Booty Burner for Women Over 40

50-Minute No Repeat Cardio, Core & Booty Burner for Women Over 40

While repeating sets of exercises is the answer to seeing results, sometimes you just do a no-repeat workout to keep things interesting and keep you excited about your workouts.

This NO REPEATS workout is no joke. We start off with a sweaty cardio circuit (low and high impact options shown), then move into one of my toughest glute workouts to date, and then finish things off with a core circuit.

Yes, it is a long one, but you will be so proud when you’re done!

TOOLS NEEDED

none

THE WORKOUT

1 x 40sec
Sprint on the spot
Squat twisters
Side shuffles to dunk
Knee repeater
Step out side lunge twists 7
Knee repeater
Step out side lunge twists
Get-ups to jump
Pop squats
Heel tap squats
Shuffle lunge
Skater to jack
Bent knee hip extension (L)
Up & over calf (L)
Pulse (L)
Hamstring curls (L)
Straight leg hip extension (L)
Fire hydrants (L)
Fire hydrant kicks (L)
Pulse (L)
Straight arm side plank w/ leg lifts (L)
Side plank clams (L)
Bridges
Bridge & pulse
Bent knee hip extension (R)
Up & over calf (R)
Pulse (R)
Hamstring curls (R)
Straight leg hip extension (R)
Fire hydrants (R)
Fire hydrant kicks (R)
Pulse (R)
Straight arm side plank w/ leg lifts (R)
Side plank clams (R)
Bridge marches
Frog pumps
Prone starfish
Supine starfish
Reverse crunch
Reverse crunch & kick out
Crunch
Figure 4 reverse curl
Figure 4 reverse curl
High plank to foot tap
Leg flutters
V sit reaches
1-sided bicycles
1-sided bicycles

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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FIT & FIERCE...
HERE WE COME.

 

PJ ox

Leg Day EMOM for Women Over 40

Leg Day EMOM for Women Over 40

20-Minute Leg Day EMOM for Women Over 40

Three exercises – that’s all you do in today’s EPIC leg workout. But, I choose three of the best to target the lower body (and your core), while also getting a nice little heart rate bump because of the programming – EMOM (every minute on the minute).

You are going to love this Leg Day EMOM!

TOOLS NEEDED

1 moderate or heavy dumbbell

THE WORKOUT

x10
8 RDL
6 squat w/ tap outs
8 goblet squats

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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FIT & FIERCE...
HERE WE COME.

 

PJ ox

20 Minute Full-Body Cardio For Women Over 40

20 Minute Full-Body Cardio For Women Over 40

20 Minute Full-Body Cardio for Women Over 40

Energize, not burn out with this full-body, all levels welcomed cardio workout. No equipment is required and FYI your core, pecs, shoulders and triceps will also get a nice little burn one of our tri-set.

TOOLS NEEDED

none

THE WORKOUT

3 x 30sec
Side lunge pumps w/ hand to ground
Jumping jack
Skaters w/ tap

3 x 30sec
Plank ups
Jackknives
Get-ups

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

15 Minute Full Body Strength Training Workout for Women Over 40

15 Minute Full Body Strength Training Workout for Women Over 40

15-Minute Full Body Strength Training Workout for Women Over 40

Quick, effective and sweaty is the motto for this workout. Using only one dumbbell you will hit every muscle in the body while also getting the heart rate up.

This workout is also all standing, no up-down exercises, and because of the exercises chosen for this workout, you will also get a great core workout.

TOOLS NEEDED

one moderate dumbbell

THE WORKOUT

3 x 30sec
Goblet squat to lunge
Alternating wood chops
Snatch & press
Side lunge to high pull
Side lunge to high pull

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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