Bone Building Exercises to Prevent Osteoporosis for Women Over 40

Bone Building Exercises to Prevent Osteoporosis for Women Over 40

35-Minute Bone Building Exercises to Prevent Osteoporosis for Women Over 40

Do you have osteoporosis or osteopenia? Are you looking for a workout that will help build the bone? Using all standing exercises you will challenge your muscles and balance, while also building the bone.

This is the perfect bone-building workout for any woman!

And make sure you stick around until the end for my awesome bone-building, all-level Tabata.

TOOLS NEEDED

access to a wall, a pair of moderate dumbbells & 1 heavy, chair or bench, exercise tubing

THE WORKOUT

4 x 30 sec
Plyo push ups
Squat
Alt pulldowns

4 x 30sec
Resistance band flys
Alt reverse lunge
Tripod row

8 x 20sec
Football shuffles
Low impact gate swing reaches

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NO REPEAT Glute & Thighs Workout for Women Over 40

NO REPEAT Glute & Thighs Workout for Women Over 40

36-Minute NO REPEAT Glute & Thighs Workout for Women Over 40

Get ready for a good ol’ leg burn with this no repeat leg and glute workout.

Alternating between knee-flexion exercises (hello lunges & squats) and hip extension & abduction exercises (hello bridges, fire hydrants and donkey kicks) you’ll train the thighs and glutes – without burning out your knees!

TOOLS NEEDED

a pair of moderate and heavy dumbbells

THE WORKOUT

1 x 45sec

Goblet squat
Kickstand deadlift
Split squat
Kickstand deadlift
Split squat
Narrow stance squat
Weighted bridges
Weighted donkey kicks
Weighted donkey kicks
Weighted frog pumps
Side lunge
Standing fire hydrant
Side lunge
Standing fire hydrate
Alternating dumbbell passes lunges
RDL
Wall squat
Side-to-side walks
Curtsey lunge
Inner thigh kicks
Curtsey lunge
Inner thigh kicks

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DAY 21 – Dumbbell Quick MetCon for Women Over 40

DAY 21 – Dumbbell Quick MetCon for Women Over 40

25-Minute Dumbbell Quick MetCon for Women Over 40

This quick strength and cardio workout is the perfect metabolic conditioning sweat-sesh to get you even closer to your fitness goals.

Low impact options are shown – so no matter where you are on in your fitness journey you’ll get a workout that is best for you!

Day 21 of the 21-Day Fit & Fierce Challenge!

YAY! 🎉💃🏾🍾 I am so damn proud of you.

TOOLS NEEDED

1 moderate dumbbell

THE WORKOUT

3 x 45sec
Alt arm power snatch with squat hops
Lunge to row to knee up
Lunge to row to knee up
Squat to overhead passes
Push up to bear hop

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DAY 19 – Leg Day for Women Over 40

DAY 19 – Leg Day for Women Over 40

42-Minute Leg Day for Women Over 40

Target the thighs, glutes and hips with this leg day workout! We’ll cycle through 5 compound lower body exercises alternating between a squat/lunge pattern and a hinge pattern.

This type of programming will ensure we hit all the muscles in the front and back of the body (hello hamstrings and glutes!), as well as save the knees from burning out.

There’s also a far amount of balance and stability needed for some of the moves, making this a great well-rounded leg workout.

Day 19 of the 21-Day Fit & Fierce Challenge.

TOOLS NEEDED

a pair of moderate and heavy dumbbells

THE WORKOUT

1st round: 50 sec
2nd round: 45 sec
3rd round: 40sec
4th round: 35sec

Squat
Romanian deadlift
Side lunge
Side lunge
1-leg deadlift
1-leg deadlift
Quadruped hip extension
Quadruped hip extension

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DAY 18 – Quick Arms & Abs Workout for Women Over 40

DAY 18 – Quick Arms & Abs Workout for Women Over 40

23-Minute Quick Arms & Abs Workout for Women Over 40

This 20-minute arms & abs workout is the perfect little strength workout for those days you need something quick.

Focusing on the same muscle for 2-3 sets you’ll feel the burn as we hit the biceps, triceps and ab. Osteoporosis-friendly ab exercises are also demo’ed.

Day 18 of the 21-Day Fit & Fierce Challenge.

TOOLS NEEDED

a couple of moderate dumbbells

THE WORKOUT

2 x 30sec
Hammer curl to press 3

3 x 30sec
Bicycle crunches

2 x 30sec
Crush press to skullcrusher

3 x 30sec
Weighted ab lifts

2 x 30sec
Hanging curls

3 x 30sec
Windmill

2 x 30sec
Tricep kicks

3 x 30sec
Windmill

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PJ ox

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