Strength HIIT Workout with Dumbbells & TRX & BOSU [OPTIONAL] for Women Over 40

Strength HIIT Workout with Dumbbells & TRX & BOSU [OPTIONAL] for Women Over 40

37-Minute Strength HIIT Workout with Dumbbells & TRX & BOSU [OPTIONAL] for Women Over 40

Train like a pro with this strength HIIT workout. Using dumbbells, and optional a TRX and BOSU, you will hit every muscle, with two different circuits, and then finish off with a circuit for the arms & shoulders.

Alternative exercises will be shown for the TRX and BOSU exercises using dumbbells or bodyweight only, and you’ll also learn the reasoning behind the programming of this workout – and why training like this is one of the best ways to get fit.

TOOLS NEEDED

pair of moderate & heavy dumbbells, TRX & BOSU optional, chair for beginners

THE WORKOUT

3 x 40sec
Face pulls (alt: wide row)
Squats
Alt plank ups (alt: crush press)
Up & over (alt: side to side) 7

3 x 40sec
Palms up row (alt: palms away row)
Hamstring curls (alt: deadlifts)
Chest press
Burpee presses (alt: elevate ground)

1 x 40sec
Tricep extension
Bicep curl
Shoulder press

TIRED OF TRYING TO FIGURE OUT 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

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 OUT 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

BOSU, TRX + Dumbbells HIIT for Home for Women Over 40

BOSU, TRX + Dumbbells HIIT for Home for Women Over 40

BOSU, TRX + Dumbbells HIIT for Home for Women Over 40

You are going to love this total-body HIIT workout using the BOSU, TRX and some dumbbells (with options given if you don’t own a BOSU or TRX).

Alternating between strength and cardio we will get that heart rate up, torch some calories, train the core and hit all the muscles in the body. Great for all levels, and for anyone who is a little bored with their current workout routine – cause I’ve got a serious mix of moves lined up for us.

TOOLS NEEDED

TRX & BOSU (optional), a pair of moderate dumbbells

THE WORKOUT

3 x 30sec
Pull ups
Travelling squats

3 x 30sec
BOSU push up w/rock
BOSU lunge jumps

3 x 30sec
Reverse flyse
BOSU runs

3 x 30sec
Chest press
Skaters

3 x 30sec
Lunge & curls
Mountain climbers

3 x 30sec
Tricep extensions
Squat jumps

Abs:
1 x 45sec
Bear crawl
Double to single crunch
Side plank hip drop
Side plank hip drop
Crossovers

TIRED OF TRYING TO FIGURE OUT 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

Total Body Workout with TRX, BOSU & Dumbbells for Women Over 40

Total Body Workout with TRX, BOSU & Dumbbells for Women Over 40

Total Body Workout with TRX, BOSU & Dumbbells for Women Over 40

This total-body strength workout uses the BOSU ball, the TRX and dumbbells. Alternating between these tools you are guaranteed a good sweat.

And… if you don’t own a TRX or BOSU options are given. So, no matter what equipment you have, and no matter fitness level you are, I’ve got ya covered!

This workout also runs a bit long because I spent some extra time during our warm-up for some mobility drills.

Have fun!!

TOOLS NEEDED

BOSU, TRX are optional but your dumbbells aren’t 🙂 Grab a pair of heavy, mod & light for this workout.

THE WORKOUT

1-leg squat OR stationary lunge
1-leg squat OR stationary lunge
3 x 45sec

Chest press
Up over BOSU
Pull ups OR rows
3 x 45sec

Bulgarian lunge OR 1-leg bridges
Bulgarian lunge OR 1-leg bridges
Narrow press-ups
Face pulls OR reverse flys
3 x 45sec

Tricep extensions
Bicep curls
Side lateral raises
3 x 30sec

TIRED OF TRYING TO FIGURE OUT 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

TRX Sweat & Stretch Cardio Workout for Women Over 40 [LOW OR HIGH IMPACT]

TRX Sweat & Stretch Cardio Workout for Women Over 40 [LOW OR HIGH IMPACT]

TRX Sweat & Stretch Cardio Workout for Women Over 40 [LOW OR HIGH IMPACT]

This TRX cardio workout will get the heart rate up so you burn some serious calories while ALSO training the legs and core. Low and high impact options are given for each exercise, and we finish off with an extended 12-minute stretch.

So, with that said if you’re short on time skip the stretch session and get in the 37-minute warm-up, workout and cool-down.

 TOOLS NEEDED

TRX / suspension trainer

THE WORKOUT

Power pull ups
Lunge pulse with kick
Lunge pulse with kick
Standing mountain climber
Incline leg press
Skaters w/crossover lunge
3 x 50sec

Squat jumps 8x20sec
Pank jacks 8x20sec

TIRED OF TRYING TO FIGURE OUT 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

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 👊🏼