Shoulder Friendly Total Body Strength Workout For Women Over 40

Shoulder Friendly Total Body Strength Workout For Women Over 40

40-Min Shoulder Friendly Total Body Strength Workout for Women Over 40

If regular workouts are starting to bother your shoulders, you will love this shoulder-friendly workout I have programmed.

This is a total body strength workout, using movements that won’t aggravate your shoulders.

So no push-ups, planks, mountain climbers, wide rows or other shoulder-aggravating exercises.

Great for all levels, and all you need are a couple pairs of dumbbells and some tubing.

TOOLS NEEDED

a pair of heavy, light & tubing

THE WORKOUT

3 x 45sec
Narrow chest press
Seated rows
Ab crossovers
Goblet squat
Tricep kickbacks
Band pull apart
Crossover lunge
Crossover lunge

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PJ ox

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36-Min Cardio Boxing for Women Over 40

36-Min Cardio Boxing for Women Over 40

36-Min Cardio Boxing for Women Over 40

If boxing workouts make you cringe you are going to love this one! This easy-to-follow cardio boxing workout for women over 40 is just that… easy to follow!

High and low impact options shown with a killer arm and core finisher at the end.

FYI: I’ve added osteoporosis-friendly core options too. So, come one! Push play and let’s start sweating together.

And stick around to the very end! I have a great arm & abs finisher programmed for ya.

TOOLS NEEDED

nothing

THE WORKOUT

4 x 30sec
Jumping jax
Jump lunge & jab
Power repeater knee
Sumo jump squat w/ uppercuts
Power repeater knee
Moving jump cross

8 x 20sec
Diamond push ups OR chest press
Bicycle crunches OR dead bug

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PJ ox

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Quick Leg Workout for Women Over 40

Quick Leg Workout for Women Over 40

25-Min Quick Leg Workout for Women Over 40

Grab your dumbbells and booty band for this quick leg workout for women over 40. Using all my favourite exercises, we will hit the thighs, hips, glutes and core.

This is a functional leg workout, working each leg one at a time throughout the entire program.

You are going to LOVE this workout!

PS: options are given if lunges bother your knees.

TOOLS NEEDED

a pair of heavy, booty band, and a weight bench/plyo box/or sturdy chair

THE WORKOUT

2 x 45sec
Single leg side step ups
Single leg side step ups

2 x 45sec
Single leg hip thrust
Single leg hip thrust

2 x 45sec
Bulgarian lunge
Bulgarian lunge

2 x 45sec
Single leg assisted deadlift
Single leg assisted deadlift

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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PJ ox

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Foam Rolling & Stretches For Recovery for Women Over 40

Foam Rolling & Stretches For Recovery for Women Over 40

23-Min Foam Rolling & Stretches For Recovery for Women Over 40

If you’re looking for a foam rolling workout with some yummy stretches… look no further!

We start with an 11-min total body foam roll, emphasizing the hips and glutes, and then follow it with 11 minutes of stretching.

This is a great routine to do as a recovery workout or after a total body workout, a hike, walk or run.

TOOLS NEEDED

foam roller and a yoga tie (or an old necktie or a bathrobe tie will work as well)

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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PJ ox

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Osteoporosis & Osteopenia Workout with Dumbbells [THAT’S NOT LAME!]

Osteoporosis & Osteopenia Workout with Dumbbells [THAT’S NOT LAME!]

Osteoporosis & Osteopenia Workout with Dumbbells for Women Over 40

If you want stronger bones one of the best ways to do that is with a strength training workout. In this total-body strength workout for osteoporosis and osteopenia, we’ll not only work on building the bone density and improving your general strength, but we will also work your balance and your core.

 TOOLS NEEDED

booty band, pair of light, moderate and heavy dumbbells, chair

THE WORKOUT

Side to side walks with booty band
Knee up with booty band
Other knee up
Standing fire hydrants with booty band
Other leg
1 x 30sec

Chest press
Bridges with feet on chair OR stability
Plank with taps
3 x 45sec

Standing alt booty band pull-downs
Wall sit with bicep curls
3 x 45 sec

Full cans
Tricep extensions
Stationary skater
Other side
2 x 30sec

Bird dog
Prone reverse flys
Plank with knee taps
Side plank
Other side
1 x 40sec

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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FIT & FIERCE...
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PJ ox

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