Day 10 – 15-Minute Bodyweight EMOM Cardio Workout for Home for Women Over 40

Day 10 – 15-Minute Bodyweight EMOM Cardio Workout for Home for Women Over 40

15-Minute Bodyweight EMOM Cardio Workout for Home for Women Over

Bodyweight-only EMOM cardio workout for all levels! And it’s only 15 minutes! No excuses, it’s fast, it’s awesome, and you’ll be done before you know it.

Options are given for beginners, and you’ll want to stay till the end for the extended stretches.

TOOLS NEEDED

a chair if you’re a beginner

THE WORKOUT

Minute 1
40 jumping jacks OR
30 low impact jax

Minute 2
40 mountain climbers

Minute 3
30 lateral hops

Minute 4
30 squats

Minute 5
30 high knees

x 3

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Day 9 – Low Impact Leg Toning & Abs Workout for Women Over 40

Day 9 – Low Impact Leg Toning & Abs Workout for Women Over 40

35-Minute Low Impact Leg Toning & Abs Workout for Women Over 40

Whew! This workout is intense, yet doable for ANY fitness level. It’s barre-inspired, and we focus on your hips, glutes, hamstrings, calves and core. You will work muscles you never thought you had.

Trainer’s promise.

Stick around till the very end, too. We finish this lower body workout off with an ab drill.

TOOLS NEEDED

chair with a back (or you can use a countertop, back of the couch, or even a wall), a Pilates ball (optional), a booty band (optional)

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Day 8 – Upper Body Dumbbell Ladder Workout for Home For Women Over 40

Day 8 – Upper Body Dumbbell Ladder Workout for Home For Women Over 40

25-Minute Upper Body Dumbbell Ladder Workout for Home For Women Over 40

This upper body workout with dumbbells will TORCH the arms, shoulders, back & chest muscles. And… if you get bored easily with strength workouts you’ll love this workout even more. We hit all the muscles of the upper body in groupings of two, for a total of ten exercises.

We start with your back muscles, move into your pecs, the biceps, triceps and end with your shoulders.

And if that wasn’t awesome enough we then ladder back up to exercise #1.

Another bonus to this workout, there are absolutely no push ups and my buddy George pays us a visit near the end.

TOOLS NEEDED

a pair of light & moderate dumbbells and access to a wall

THE WORKOUT

2 x 45 sec – ladder down & then up again
Bent over row
High pulls
Chest press
Upper chest lifts
Bent over bicep curls
Against wall curls
Behind head tricep extensions
Kickbacks
Seated side lateral raises
Seated shoulder presses

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Day 7 – 1 Dumbbell Total Body, Low Impact Tabata Cardio Workout for Women Over 40

Day 7 – 1 Dumbbell Total Body, Low Impact Tabata Cardio Workout for Women Over 40

25-Minute 1 Dumbbell Total Body, Low Impact Tabata Cardio Workout for Women Over 40

If you love variety for your cardio workouts, then you are going to love this one dumbbell, low-impact Tabata workout. Flowing through 8 different exercises, this is a total body Tabata workout that you will want to do again, and again. Trainer’s promise!

TOOLS NEEDED

one moderate dumbbell

THE WORKOUT

4 x 20sec
Dumbbell power snatch
Reverse lunge
Dumbell power snatch
Reverse lunge
Walkouts
Side to side lunge
Single Arm Dumbbell Hang Clean
Single Arm Dumbbell Hang Clean

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Day 6 – Best Superset Workout with Dumbbells for Women Over 40

Day 6 – Best Superset Workout with Dumbbells for Women Over 40

35-Minute Best Superset Workout with Dumbbells for Women Over 40

Today we are powering through 8 different dumbbell supersets for a total body strength workout! This strength training circuit uses weights to target every major muscle group to get in that full-body workout.

Choose a weight that challenges you, but allows you to stay in control of your form and execute quality reps.

Let’s do this!

TOOLS NEEDED

a pair of light, moderate & heavy dumbbells

THE WORKOUT

2 x 45
Chest press
Pullover

2 x 45sec
Front squat
Straight leg bridge

2 x 45sec
Chest fly
Renegade row

2 x 45sec
Alt reverse lunges
1-leg deadlift

2 x 45sec
Bicep curls
Behind head tricep extensions

2 x 45sec
Plank with alt leg lift
Low back extensions

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