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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Joint Friendly Cardio & Strength Workout for Women Over 40

Joint Friendly Cardio & Strength Workout for Women Over 40

40-Minute Joint Friendly Cardio & Strength Workout for Women Over 40

Using low-impact cardio to get your heart rate up, and strength exercises that won’t overuse any one joint, you will get the full-meal deal with this joint-friendly cardio and strength workout.

Options are also given during the abs for people with osteoporosis.

Perfect for all levels.

TOOLS NEEDED

booty band (preferably latex – not cloth), a pair of moderate dumbbells and access to a wall

THE WORKOUT

8 x 20sec
Tap out jacks w/ booty band
Arms up air squats w/booty band

1 x 45sec
Alt tubing rows
Wall sit
Bridge chest presses
Quad burner
Quad burner – other leg
Push press

8 x 20sec
Repeater knee
Repeater knee

1 x 45sec
Alt tubing row
Wall sit
Bridge chest presses
Quad burner
Quad burner – other elg
Push press

8 x 20sec WORKOUT-2 ALI: YOU ONLY NEED TO ADD PLANK W/ REACH & BICYCLE CRUNHCES TEXT ON THE 1ST SET
Plank with reach 1:10 / 2:10 / 3:10 / 4:10
Bicycle crunches OR Dead bug 1:40 / 2:40 / 3:40 / 4:40

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SHOULD BE DOING

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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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PJ ox

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

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PJ ox

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 25 DAY FITNESS PROGRAM AND LET ME DO THE PROGRAMMING FOR YA.

 

FIT & FIERCE...
HERE WE COME.

 

PJ ox

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