Strength Training with Dumbbells | TRX & BOSU Ball Optional

Strength Training with Dumbbells | TRX & BOSU Ball Optional

35-Minute Strength Training with Dumbbells | TRX & BOSU Ball Optional for Women Over 40

From beginner to advanced you will see results with this total-body strength training workout with dumbbells.

And if you own a TRX and/or a BOSU or Stability Ball grab those as well. I will be using it all in this workout, however, they are optional. Exercise variations using dumbbells will be shown for each move.

And… be sure to stay till the end.

We finish off with a lovely low back strengthening series and then some well-deserved stretches.

TOOLS NEEDED

TRX & BOSU or stability ball (optional), everyone: a pair of heavy dumbbells, if you don’t own a TRX also have a set of moderate dumbbells and a chair.

THE WORKOUT

Cardio series:
8 x 20sec
Slam balls
Squat tuck

Strength series:
4 x 45
TRX 1 leg squat OR Bulgarian lunge
TRX 1 leg squat OR Bulgarian lunge
Chest press
Face pulls OR wide arm row

Low back Series:
1 x 20 reps
Low back extensions
Hip bridges

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

GRAB MY 21 DAY FITNESS PROGRAM AND LET ME DO THE PROGRAMMING FOR YA.

 

FIT & FIERCE...
HERE WE COME.

 

PJ ox

grab yours

Full Body Workout with Dumbbells for Weight Loss | For Women Over 40

Full Body Workout with Dumbbells for Weight Loss | For Women Over 40

40-Min Full Body Workout with Dumbbells for Weight Loss for Women Over 40

Day 1 of our 25 in 25 Challenge – and our fitness test.

Torch some serious calories with this metabolic conditioning full-body workout for weight loss. Performed circuit-style, with options and modifications shown throughout, you will cycle through 10 different compound exercises using dumbbells (as well as a BOSU ball and/or a TRX if you own one).

👉🏽 So, heads up if you are part of the challenge we will do this workout again on Day 25 to celebrate how far you’ve come!

TOOLS NEEDED

pair of heavy, moderate dumbbells + a TRX & BOSU if you own one

THE WORKOUT

3 x 45sec
Goblet squat
Mountain climber
Dumbbell swing
T-push ups
Alternating lunges
Pull ups OR alt rows
Side lunges
Renegade row
Lunge and twist
Squat press

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

GRAB MY 21 DAY FITNESS PROGRAM AND LET ME DO THE PROGRAMMING FOR YA.

 

FIT & FIERCE...
HERE WE COME.

 

PJ ox

grab yours

25-Min Challenging Total Body Strength

25-Min Challenging Total Body Strength

25-Min Challenging Total Body Strength for Women Over 40

Wow! This workout will torch some calories, build your strength and train your core. Trainer’s promise. I choose some of the best compound strength moves to give you a BIG workout, in an as short amount of time as possible.

Be prepared to work, and to feel damn proud after you’re done!

TOOLS NEEDED

a couple of pairs of moderate dumbbells

THE WORKOUT

3 x 45sec
Renegade rows
Wide to narrow chest presses
Squat clean
Wide upright rows
Step out squat & press

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

GRAB MY 21 DAY FITNESS PROGRAM AND LET ME DO THE PROGRAMMING FOR YA.

 

FIT & FIERCE...
HERE WE COME.

 

PJ ox

grab yours

TRX and Dumbbell Circuit Workout for Women Over 40

TRX and Dumbbell Circuit Workout for Women Over 40

TRX and Dumbbell Circuit Workout for Women Over 40

This total body TRX and dumbbell circuit will not disappoint! Trainer’s promise. From a mini-Tabata to a strength routine performed circuit-style you will hit every muscle in the body while having a good time doing it.

And, if you don’t own a TRX – we now have a new “modified” window in the video and for this workout, I show you how you can do each TRX exercise with a pair of dumbbells.

OK?

OK! Let’s get going!

TOOLS NEEDED

TRX (optional), a pair of moderate, 1 heavy and if you don’t have a TRX one more pair of moderate dumbbells

THE WORKOUT

4 x 20sec
Mountain climbers

4 x 20sec
Gate swings with pick-ups

2 x 45sec
Dumbbell row
Dumbbell row
TRX lunge
TRX lunge
TRX chest press
Dumbbell squat to clean
TRX goal posts
Dumbbell push press
TRX triceps

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

GRAB MY 21 DAY FITNESS PROGRAM AND LET ME DO THE PROGRAMMING FOR YA.

 

FIT & FIERCE...
HERE WE COME.

 

PJ ox

grab yours

Best Bodyweight Strength Workout No Equipment for Women Over 40

Best Bodyweight Strength Workout No Equipment for Women Over 40

Best Bodyweight Strength Workout No Equipment for Women Over 40

No equipment? No problem! We hit all the muscles with this workout, strengthening the upper & lower body as well as the core using only your bodyweight.

Perfect for home or away, as well for small spaces (like in a hotel room or RV).

And don’t forget – I always show modifications if you’re just starting out in your fitness journey, or if you’re struggling with an injury. I’ve got your back 🙂

TOOLS NEEDED

mat and a chair if you are a beginner

THE WORKOUT

Push up to hover
1-legged bridge
1-legged bridge
Crunch with row
Plank ups
Crossover lunge w/pulse
Crossover lunge w/pulse
Walk outs
1 legged deadlift
1 legged deadlift
2 x 30sec

Ladder drill – seated dips – 1-10 reps

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

GRAB MY 21 DAY FITNESS PROGRAM AND LET ME DO THE PROGRAMMING FOR YA.

 

FIT & FIERCE...
HERE WE COME.

 

PJ ox

grab yours

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 👊🏼