15 Minute Full Body Strength Training Workout for Women Over 40

15 Minute Full Body Strength Training Workout for Women Over 40

15-Minute Full Body Strength Training Workout for Women Over 40

Quick, effective and sweaty is the motto for this workout. Using only one dumbbell you will hit every muscle in the body while also getting the heart rate up.

This workout is also all standing, no up-down exercises, and because of the exercises chosen for this workout, you will also get a great core workout.

TOOLS NEEDED

one moderate dumbbell

THE WORKOUT

3 x 30sec
Goblet squat to lunge
Alternating wood chops
Snatch & press
Side lunge to high pull
Side lunge to high pull

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Day 8 – Upper Body Dumbbell Ladder Workout for Home For Women Over 40

Day 8 – Upper Body Dumbbell Ladder Workout for Home For Women Over 40

25-Minute Upper Body Dumbbell Ladder Workout for Home For Women Over 40

This upper body workout with dumbbells will TORCH the arms, shoulders, back & chest muscles. And… if you get bored easily with strength workouts you’ll love this workout even more. We hit all the muscles of the upper body in groupings of two, for a total of ten exercises.

We start with your back muscles, move into your pecs, the biceps, triceps and end with your shoulders.

And if that wasn’t awesome enough we then ladder back up to exercise #1.

Another bonus to this workout, there are absolutely no push ups and my buddy George pays us a visit near the end.

TOOLS NEEDED

a pair of light & moderate dumbbells and access to a wall

THE WORKOUT

2 x 45 sec – ladder down & then up again
Bent over row
High pulls
Chest press
Upper chest lifts
Bent over bicep curls
Against wall curls
Behind head tricep extensions
Kickbacks
Seated side lateral raises
Seated shoulder presses

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Day 1 – Total Body Strength Workout for Women Over 40 & Who Get Bored Easily

Day 1 – Total Body Strength Workout for Women Over 40 & Who Get Bored Easily

25-Minute Total Body Strength Workout for Women Over 40 & Who Get Bored Easily

This total-body strength workout for women over 40 is perfect for any woman who gets bored easily (aka: exercise ADD).

Moving through a variety of different exercises, you will hit every muscle in your body. It’s fun, not boring and before you know it you’ll be done!

TOOLS NEEDED

a pair of moderate and heavy dumbbells

THE WORKOUT

1 x 45 sec
Side to lunge luges
Dumbbell rows
Side lunge & row

1 x 45sec
3 squat pulse to jump

1 x 45sec
Windmill
Windmill

1 x 45sec
Shoulder press
Squat
Squat & press

1 x 45sec
Side to side shuffles

1 x 45sec
Alternating reverse lunge
Bicep curls
Lunge + curls

1 x 45sec
Alt dumbbell snatch

1 x 45sec
Standing dumbbell presses
Behind head tricep extensions
Dumbell press to tricep

1 x 45 sec
Weighted dead bug
Toe tap to press
Russian twist

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SHOULD BE DOING

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Total Body Strength & Cardio for Women Over 40

Total Body Strength & Cardio for Women Over 40

35-Minute Total Body Strength & Cardio for Women Over 40

This total body strength and cardio workout is A) perfect for all levels, and B) a ton of fun. This is also one of my personal workouts and I promise that we will torch a ton of calories with the Tabatas that I peppered throughout the workout, as well as with the strength exercises that I choose.

TOOLS NEEDED

a pair of moderate and light dumbbells

THE WORKOUT

8 x 20sec
Squat passes
Jumping jax presses

3 x 40sec
Push up & 4 renegade row
Staggered deadlift
Staggered deadlift
Alterntating dumbbell snatch
Reverse fly to overhead raise

8 x 20sec
Hop over lunges
1 legged walkouts

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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Joint Friendly Cardio & Strength Workout for Women Over 40

Joint Friendly Cardio & Strength Workout for Women Over 40

40-Minute Joint Friendly Cardio & Strength Workout for Women Over 40

Using low-impact cardio to get your heart rate up, and strength exercises that won’t overuse any one joint, you will get the full-meal deal with this joint-friendly cardio and strength workout.

Options are also given during the abs for people with osteoporosis.

Perfect for all levels.

TOOLS NEEDED

booty band (preferably latex – not cloth), a pair of moderate dumbbells and access to a wall

THE WORKOUT

8 x 20sec
Tap out jacks w/ booty band
Arms up air squats w/booty band

1 x 45sec
Alt tubing rows
Wall sit
Bridge chest presses
Quad burner
Quad burner – other leg
Push press

8 x 20sec
Repeater knee
Repeater knee

1 x 45sec
Alt tubing row
Wall sit
Bridge chest presses
Quad burner
Quad burner – other elg
Push press

8 x 20sec WORKOUT-2 ALI: YOU ONLY NEED TO ADD PLANK W/ REACH & BICYCLE CRUNHCES TEXT ON THE 1ST SET
Plank with reach 1:10 / 2:10 / 3:10 / 4:10
Bicycle crunches OR Dead bug 1:40 / 2:40 / 3:40 / 4:40

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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FIT & FIERCE...
HERE WE COME.

 

PJ ox

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