Home Workout with 1 Dumbbell

Home Workout with 1 Dumbbell

15-Minute Arm Workout for Women Over 40

This total body workout uses only one dumbbell.

This is also a total mixed bag of exercises too. We alternate through cardio moves, to get the heart rate up, and strength moves to hit the muscles of your upper and lower body, and then we finish it all off with a fun little ab routine at the end.

You will not be disappointed with this workout! Trainer’s promise ๐Ÿ˜‡

It will give you results + as well as entertain the heck out of ya ๐Ÿ˜‚

Can’t wait to hear what you think!

TOOLS NEEDED

1 moderate dumbbell

THE WORKOUT

โฃ1. Squat & reach
2. Mountain climber (use chair to modify)
8 x 20sec

4. 1 arm/ 1 leg chest press
5. 1 arm skull crusher
2 x 40sec

6. Other arm & leg chest press
7. Other arm skull crusher
2 x 40sec

8. Weight bridges
9. Static bridge
2 x 40sec

10. Seal jacks
11 Plank jacks (use chair to modify)
8 x 20sec

12. 1 arm row
13. Arm up pendulum lunge
2 x 40sec

14. Other arm row
15. Other leg pendulum
2 x 40sec

16. Side shuffle squats
17. Squat jumps (or squat pulses)
8 x 20sec

Abs
1. Bicycles
2. Reverse curls
3. Side crunch
4. Other side
1 x 40sec

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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FIT & FIERCE...
HERE WE COME.

 

PJ ox

Ladder Strength & Stretch for Women

Ladder Strength & Stretch for Women

25-Minute Ladder Strength & Stretch Workout for Women

This workout is a total body workout, using dumbbells, performed in a ladder-style. Each new set we step, or ladder, the time down, for three sets in total.

TOOLS NEEDED

A pair of light & moderate dumbbells

The Workout

1. Side lunge
2. Other leg
3. CHEK Press
4. 2 arm row
5. Depth squat
6. Press to tricep extension
7. Reverse flys

1 x 50sec
1 x 45sec
1 x 40sec

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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FIT & FIERCE...
HERE WE COME.

 

PJ ox

Beginners Total Body Strength

Beginners Total Body Strength

30-Minute Beginner’s Total Body Strength Workout

This workout will teach you the basics of using dumbbells, while also giving you a total body workout. Perfect for beginners, and for everyone else – simply grab heavier dumbbells and join us! I think you’ll find you’l get what you need from this workout.

 

TOOLS NEEDED

ย A pair of heavy, moderate and light dumbbells

The Workout

1. Squat
2. 1 arm row
3. Other arm
3 x 40sec

4. Chest press
5. 1 leg bridge
6. Other leg bridge
3 x 40sec

7. Bicep curls
8. Seated behind head tricep extensions
9. Side lateral raises
3 x 30sec

 

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

Total Body Strength for Women #4

Total Body Strength for Women #4

40-Minute Total Body Strength for Women #4

Right now, as I type this, I am trying to work around my extremely high maintenance cat Chaos.

He is sitting on the papers that I need, walking to and fro in front of the computer (making it virtually impossible to type), pawing my face and generally being a huge pain in the ass.

Yes I love him, however, as he’s getting older he’s getting a lot more needy. And, I’m not used to it.

He is no longer like a normal cat, who ignores all family members until he is ready to shown attention. He is now full-on “give me love, can’t leave you alone” kinda cat. Thank God loving husband isn’t the same way.ย 

I can only handle one in the house ๐Ÿ™‚

FYI: If there are any spelling mistakes in this, it’s his fault cause it’s super hard to type with his a** in my way.

 

TOOLS NEEDED

1 heavy dumbbell

A pair of moderate & light dumbbells

The Workout

Total-Body-Strength--workout-home-for-women-Fitness-with-PJ

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

50-Minute Total Body Sculpt

50-Minute Total Body Sculpt

50-Minute Total Body Sculpt

This is an awesome workout! Haha, if I don’t say so myself.

I taught it to one of my classes last week and I loved the way it flowed, and the way it targeted all of the muscles. I knew I had to film it.

On this workout I have Anne Marie and Sandra helping, with each of them performing different variations of the exercises.

For example, if you don’t like doing push ups, workout with Anne Marie while she does some chest presses. Or, maybe you’re not a fan of the one-arm squat thrust, then do the two arm version with Sandra, or the low impact standing version with Anne Marie.

This workout is truly FOR all fitness levels!

Total Body Sculpt

 

TOOLS NEEDED

1 heavy dumbbell

A pair of light & moderate dumbbells

The Workout

Total-Body-Sculpt-workout-home-for-women-Fitness-with-PJ

 

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

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