Quads and Abs Workout with Dumbbells for Women Over 40

Quads and Abs Workout with Dumbbells for Women Over 40

Quads and Abs Workout with Dumbbells for Women Over 40

Train your quads using dumbbells, a chair and your body weight so you keep your knees strong! Perfect for women over 40.

 DAY 9 – FIT IN 15 CHALLENGE

This workout was a challenge for me to program because the bulk of training the quads require our knees to flex.

Exercises like squats, step-ups and lunges are the kings and queens to strengthening the quads.

But, these are also movements that can aggravate women’s knees because let’s face it, once we hit 40 and older our knees can’t take a ton of loaded squats day in, day out.

We have to be kinder to our joints in order to keep on training.

For this workout, I believe I got the right mix of exercises though. Exercises that will strengthen those quads of yours while keeping your knees happy.

However, as always, please listen to your body and sub any move with a bridge pattern if the squats are getting too much for ya.

Deal? Deal!

PS – the timed intervals are also short for today’s workout because I want you to lift heavy. You will get fewer reps in, but let’s see if you can lift heavier than normal for those reps.

TOOLS NEEDED

a pair of moderate, one heavy and sturdy chair

THE WORKOUT

1. Constant tension squats
3 x 30sec

2. Quad focussed single leg step up (or alternative)
3. Other leg
3 x 30sec

4. Depth squats
3 x 30

5. Straight leg lifts over DB or your water bottle
3 x 30sec

6. Other leg
3 x 30sec

7. Wall sit series
2 minutes

8. Pop squats
8 x 20sec

9. Weight straight leg crunches
10. Russian twists
11. Plank DB pull thrus
12. Side crunch
13. Other side
2 x 30sec

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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FIT & FIERCE...
HERE WE COME.

 

PJ ox

Chest and Triceps Workout with Dumbbells for Women Over 40

Chest and Triceps Workout with Dumbbells for Women Over 40

Chest and Triceps Workout with Dumbbells for Women Over 40

Grab some dumbbells for this chest and triceps workout for women over 40.

DAY 8 – FIT IN 15 CHALLENGE

After this workout, you will not want to lift anything for a couple of days… haha.

Just joking!

As with all of my workouts you can make them as easy, or as hard, as you like. And this workout is the perfect example of that!

Because we use dumbbells for most of the workout it is super easy for you to adjust the intensity. And while there are a couple of bodyweight moves, making it harder to scale the exercises, I do show you how you can by simply adjusting your hips.

Sound good?

Awesome! Now, let’s go.

TOOLS NEEDED

a pair of light, moderate and heavy dumbbells + a chair

THE WORKOUT

1. Wide + narrow push-ups
3 x 8 reps

2. Chest press
3. Skullcrusher
3 x 40sec

4. 1 arm chest fly
5. Same arm across body tricep extension
2 x 40sec

6. Other arm fly
7. Other arm tricep
2 x 40sec

8. Alternating plank ups
4 x 20sec

9. Seated shoulder presses
4 x 20sec

10. Tricep dips off chair
11. Seated front lateral raises
3 x 30sec

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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FIT & FIERCE...
HERE WE COME.

 

PJ ox

Upper Body & Cardio Intervals Using 1 Dumbbell for Home for Women Over 40

Upper Body & Cardio Intervals Using 1 Dumbbell for Home for Women Over 40

Upper Body & Cardio Intervals Using 1 Dumbbell for Home for Women Over 40

Grab a dumbbell or kettlebell for this upper body & cardio workout.

Ok, I am going to tell ya right now… I was a mess filming this workout.

Hahahaha 😂 I don’t know if it’s because I hadn’t eaten in a while at time of filming and it was the lack of carbs, or if it was the heat, or if this is just me now at 50???

But by the middle of the workout, I kinda lose my ability to speak English and count.

Don’t worry, the workout rocks, it’s the fitness instructor who needs some help.

If anything I think I will keep you entertained and if you ever thought I must do some mad editing and re-takes of my videos, this workout will set those myths aside.

One take, one chance. That’s how I roll.

TOOLS NEEDED

1 moderate dumbbell (or kettlebell), and a chair

THE WORKOUT

1. Burpee over the dumbbell
8 x 20sec

2. 1 arm chest press
3. Other arm
4. Pullover crunch
3 x 40sec

5. Chair renegade row
6. Other arm
7. Tricep extensions
3 x 40sec

8. Squat swings & woodchops
8 x 20sec

9. Curl to press
10. Windmill (alt sides with each set)
4 x 40sec

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

Full Body Workout for Home with Dumbbells

Full Body Workout for Home with Dumbbells

Full Body Workout at Home with Dumbbells for Women Over 40

Great for home! Full body strength workout using only 1 dumbbell for women over 40.

One of my favourite workouts is my Gladiator Workout. It’s a cult fave with my classes, and my Patreon community too.

And… this is why I wanted to re-vamp it and freshen it up a bit (since the original was recorded 5 years ago).

This newly re-vamped version only uses 1 dumbbell and chair.

As with the original, we have 10 exercises that will hit every muscle in the body, done in a circuit format so we max the calorie burn.

Have fun!!

TOOLS NEEDED

1 heavy dumbbell (I’m using a 15lb), and a sturdy chair

THE WORKOUT

1. Goblet squat
2. Prine squat to toe touches
3. Woodchops
4. T push-ups
5. Alternating reverse lunges (sub bridges if lunges hurt your knees)
6. Alternating bent-over row
7. Alternating side to side lunges (sub step-out-side to side squats if lunges bother the knees)
8. Alternating renegade row (sub alt bent-over wide row)
9. Alternating steps ups on a chair (sub wall sit)

3 x 50sec

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

Arm Workout

Arm Workout

Arm Workout for Women Over 40

An arm workout to end all arm workouts! Join me for a 30-minute arm workout, specifically for women over 40.

Okay, I ain’t gonna lie. This workout kicked my butt… or more specifically my biceps and triceps.

I decided to mix things up and this whole workout is done ladder style. If you’re not sure what that is, perfect. Ignorance is bliss when it comes to this.

And… if you do know what that means, then you know what the treat of a workout that you are about to begin.

Have fun, be sure to leave a comment and good luck picking up a toothbrush tomorrow 😂

 

TOOLS NEEDED

a pair of moderate dumbbells and a chair

THE WORKOUT

1. Tricep dips
2. Bicep curls
3. Tricep extensions
4. Palms down curls
5. 1 arm side push up
6. Other side
7. Hammer curls
8. Tricep push ups
9. Forward leaning curls
10. Skullcrushers
11. 1 arm concentration curls (this one killed my biceps!)
12. Other arm

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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