Day 3 – Hips & Butt Workout with Dumbbells for Women Over 40

Day 3 – Hips & Butt Workout with Dumbbells for Women Over 40

30-Minute Hips & Butt Workout with Dumbbells for Women Over 40

Lift that booty with this hips and butt workout using dumbbells and the booty band. This is also the perfect workout for those with sensitive knees.

There are only a few squats, no lunges and lots of emphasis on the hips and glutes with knee-friendly exercises.

TOOLS NEEDED

a chair (or weight bench), booty band (optional), 1 heavy dumbbell

THE WORKOUT

1 x 60sec
Donkey kicks to fire hydrant
Donkey kicks to fire hydrant
Kneeling glute & hammie squeeze
Bridges
Single leg hip thrusts
Single leg hip thrusts

2 x 45sec
Single leg deadlift
Single leg deadlift

2 x 45sec
Sumo squat
Frog pumps

2 x 45sec
Standing hip extension
Standing hip extension

1 x 60sec
Donkey kicks to fire hydrant
Donkey kicks to fire hydrant
Kneeling glute & hammie squeeze
Bridges
Single leg hip thrusts
Single leg hip thrusts

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

Day 2 – Fat Burning High Intensity Low Impact Cardio for Women Over 40

Day 2 – Fat Burning High Intensity Low Impact Cardio for Women Over 40

25-Minute Fat Burning High Intensity Low Impact Cardio for Women Over 40

Burn some calories with this fat-burning workout that is high in intensity, but low in impact. Perfect if you have sensitive knees, and modifications are also shown for two of the moves if you also have sensitive wrists and/or shoulders.

For the first half of the workout, we will focus on low impact moves for the lower body, and for the second half, our focus will shift on the upper body, while still keeping that heart rate up.

You’re gonna love this!!

TOOLS NEEDED

a pair of light dumbbells
(TIP: I would not go heavier than 5lb)

THE WORKOUT

3 x 30sec (no transition time)
Squat side leg lift
Repeater knee
Squat side leg lift
Repeater knee
Side shuffle

3 x 30sec
T-push ups
Walk outs
Standing flys
Alt twist & jab
Standing rope climb

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

Day 1 – Total Body Strength Workout for Women Over 40 & Who Get Bored Easily

Day 1 – Total Body Strength Workout for Women Over 40 & Who Get Bored Easily

25-Minute Total Body Strength Workout for Women Over 40 & Who Get Bored Easily

This total-body strength workout for women over 40 is perfect for any woman who gets bored easily (aka: exercise ADD).

Moving through a variety of different exercises, you will hit every muscle in your body. It’s fun, not boring and before you know it you’ll be done!

TOOLS NEEDED

a pair of moderate and heavy dumbbells

THE WORKOUT

1 x 45 sec
Side to lunge luges
Dumbbell rows
Side lunge & row

1 x 45sec
3 squat pulse to jump

1 x 45sec
Windmill
Windmill

1 x 45sec
Shoulder press
Squat
Squat & press

1 x 45sec
Side to side shuffles

1 x 45sec
Alternating reverse lunge
Bicep curls
Lunge + curls

1 x 45sec
Alt dumbbell snatch

1 x 45sec
Standing dumbbell presses
Behind head tricep extensions
Dumbell press to tricep

1 x 45 sec
Weighted dead bug
Toe tap to press
Russian twist

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

HIIT Workout with the TRX & Booty Band for Women Over 40

HIIT Workout with the TRX & Booty Band for Women Over 40

25-Minute HIIT Workout with the TRX & Booty Band for Women Over 40

Grab your TRX and booty band and join me for this innovative workout targeting every muscle in the body. We will fire up your shoulders to your legs and everything else in-between, while also getting your heart rate up and putting the FUN back into your workout.

I really enjoyed programming this workout and I hope you like it!

How to adjust your straps & set up your TRX

TOOLS NEEDED

TRX & booty band (I recommend a latex band, not a cloth one)

THE WORKOUT

3 x 30sec
Gate swings
Wide & narrow row

3 x 30
Booty band tap back
Chest press

3 x 30
Booty band tap back
Incline squat

3 x 30sec
Plank jacks
Hamstring curls

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

Total Body Strength & Cardio for Women Over 40

Total Body Strength & Cardio for Women Over 40

35-Minute Total Body Strength & Cardio for Women Over 40

This total body strength and cardio workout is A) perfect for all levels, and B) a ton of fun. This is also one of my personal workouts and I promise that we will torch a ton of calories with the Tabatas that I peppered throughout the workout, as well as with the strength exercises that I choose.

TOOLS NEEDED

a pair of moderate and light dumbbells

THE WORKOUT

8 x 20sec
Squat passes
Jumping jax presses

3 x 40sec
Push up & 4 renegade row
Staggered deadlift
Staggered deadlift
Alterntating dumbbell snatch
Reverse fly to overhead raise

8 x 20sec
Hop over lunges
1 legged walkouts

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

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 👊🏼