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

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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 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

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SHOULD BE DOING

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Quick Resistance Band Strength Workout for Women Over 40

Quick Resistance Band Strength Workout for Women Over 40

35-Minute Quick Resistance Band Strength Workout for Women Over 40

Exercise tubing and the resistance band is such a versatile piece of equipment. Using one band and your own body weight you will hit every muscle in your body with this workout.

This is a super effective and efficient full-body workout.

Great for home, or for when you’re on the road.

TOOLS NEEDED

exercise tubing and a door attachment
→ Click here to grab yourself a door attachment

THE WORKOUT

3 x 45sec
Chest press
Mid-row
Lunge + pulse

3 x 45sec
Tricep extensions
Lat pulldowns
Squat + pulse

3 x 45sec
Pallof press
Face pulls
Bridge walk outs

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SHOULD BE DOING

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PJ ox

20-Minute Upper Body Strength Workout for Women Over 40

20-Minute Upper Body Strength Workout for Women Over 40

20-Minute Upper Body Strength Workout for Women Over 40

If you want to hit every muscle in your upper body, in under 20-minutes, then you are going to love this workout!

This quick workout will increase your upper body strength using tri-sets. During each tri-set I focus on the same muscle group for the entire series – meaning you really get to isolate and fatigue the individual muscles of the upper body. And this translates to bigger results for you!

You are going to love it!

TOOLS NEEDED

a pair of moderate and light

THE WORKOUT

2 x 45sec
Wide row
Bicep curls
Prone lat pulldowns

2 x 45sec
Chest press
Skullcrushers
Chest fly

3 x 30sec
Side to front lateral raises
Tricep kickbacks
Shoulder presses

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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FIT & FIERCE...
HERE WE COME.

 

PJ ox

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