Strength Training for Women Over 40 – For Home

Strength Training for Women Over 40 – For Home

41-Minute Strength Training for Women Over 40 – For Home

This strength workout is a MUST for any woman over 40. Starting with a mobility circuit to open up the hips, low spine and shoulders we then begin a total body strength workout, hitting a lot of muscles that tend to be under-used as we get older. IE: glutes, shoulders, posture muscles, core & triceps.

From there we finish off with a new upper body finisher, targeting the shoulders and triceps.

TOOLS NEEDED

chair (or bench), pair of heavy, moderate & light

THE WORKOUT

Mobility Work – 8 x 20sec
Side to side lunges
Deep squat

2 x 40sec
Single arm squat
Single arm rotational press
Single arm squat
Single arm rotational press

2 x 40sec
Chest press

2 x 40sec
Crossover lunges

2 x 40sec
3 point dumbbell row
1-arm bicep curl
3 point dumbbell row
1-arm bicep curl

3 x
10 side lateral raises
10 tricep extensions

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FIT & FIERCE...
HERE WE COME.

 

PJ ox

Crush It Sweat & Strength Workout for Women Over 40

Crush It Sweat & Strength Workout for Women Over 40

39-Minute Crush It Sweat & Strength Workout for Women Over 40

Blending traditional strength circuits with low-impact cardio drills, you will CRUSH IT in this workout. Multiple sets are performed during our strength circuits so that you can really focus on building muscle and bone strength.

I’ve placed an emphasis on areas that tend to be weaker as we get older: back muscles, shoulders, triceps, thighs, hips & glutes. The low impact cardio drills are fun, with some kickboxing moves, and exercises to challenge (and improve!) your balance.

After the workout, we will finish off our triceps with a new Tricep Finisher that I’ve developed.

TOOLS NEEDED

a pair of light & moderate dumbbe

THE WORKOUT

3 x 40sec
Alt rows
Front squat to curl

2 x 40sec
Twist to knee up
Side kick to knee up

3 x 40sec
Wide squat to reverse lunge
Alt shoulder presses
Wide squat to reverse lunge

2 x 40sec
Weighted cross
Under rope

Tricep Finisher:
2x
Kickback ladder (5 reps, hold for 5 seconds ladder down)
Tricep push up (don’t come all the way up) x10

TIRED OF TRYING TO FIGURE OUT WHAT WORKOUTS YOU
SHOULD BE DOING?

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FIT & FIERCE...
HERE WE COME.

 

PJ ox

Legs and Abs Superset Workout for Women Over 40

Legs and Abs Superset Workout for Women Over 40

34-Minute Legs and Abs Superset Workout for Women Over 40

Hit the legs and the abs with this special superset workout for women. You’ll feel the fire in the legs and core as we strengthen and tone your legs and abs.

TOOLS NEEDED

a pair of moderate dumbbells

THE WORKOUT

3 x 40sec
Alt lunge chop & lift
Sumo deadlift
Plank with dumbbell pull-thru

3 x 30sec
Front squat
Plank elbow to knee

3 x 40sec
Leg elevated deadlift
Leg elevated deadlift
Weighted crunches

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

Quick Strength Workout At Home for Women Over 40

Quick Strength Workout At Home for Women Over 40

17-Minute Quick Strength Workout At Home for Women Over 40

A quick 15-minute total-body strength workout, using only one pair of dumbbells. Complete as a stand-alone workout, or add one of my quick cardio workouts beforehand, or as a finisher after.

TOOLS NEEDED

a pair of moderate dumbbells,
OPTIONAL: BOSU or stability ball

THE WORKOUT

3 x 30sec
Skiers
Hang Clean
Alternating rows
Push up dumbbell drag
Pullover to press

TIRED OF TRYING TO FIGURE OUT WHAT WORKOUTS YOU
SHOULD BE DOING?

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FIT & FIERCE...
HERE WE COME.

 

PJ ox

Strength & Sweat for Women Over 40

Strength & Sweat for Women Over 40

45-Minute Strength & Sweat for Women Over 40

If you want to really maximize your workout, this is the one for you! Using compound exercises, we target the muscles, with a special EMOM and tri-set series, and then finish it all off with a bodyweight-only low impact cardio finisher. This workout is perfect for all levels and will really hit a lot of areas that we need strengthening when over 40. IE: core, shoulders, triceps, hips, glutes.

I think this is one of my best workouts to date! But, you let me know when you’re done.

TOOLS NEEDED

a pair of moderate or heavy dumbbells

THE WORKOUT

EMOM
4x for each minute x 5 rounds
Deadlift x1
Hang clean x1
Front squat x1
Reverse lunge x1

3 x 45sec
Hand elevated push up
Renegade row
Squat press

3 x 45sec
Half kneeling windmill
Half kneeling windmill
Sumo deadlift

4 x 20sec
Quick feet
Total body extension
Lateral side shuffle

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

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