Lower Body Strength Workout with Dumbbells

Lower Body Strength Workout with Dumbbells

Lower Body Strength Workout with Dumbbells for Women Over 40

A lower body strength workout, using one pair of dumbbells made for women over 40. Strengthen and tone every muscle in your lower body, from your quads to glutes – you’re gonna love this one!

I also have my assistant on set with me, however, it was close to his dinner time so he was pretty antsy throughout.

Cute and adorable, but also a bit of a PITA too.

Have fun with the workout and I look forward to hearing your thoughts after you’re done ❤️

TOOLS NEEDED

booty band (optional), a pair of heavy dumbbells and access to a chair or coffee table or a couch

THE WORKOUT

Glute Activation Sequence (with booty band if you own one)
1. Side to side walks x10 ea way
2. Side plank with leg abduction x10
3. Other side x10
4. Bridge + 3 frogs x10
5. Standing fire hydrants x10
6. Other side x10
7. Stationary farmer’s walk x10
8. DB in other hand farmer’s walk x10

Strength Work
9. Goblet squat
10. Wide leg deadlift
11. Elevated bridges
3 x 45sec

12. Stationary lunge
13. Other leg
14. Alternating side to side lunges
3 x 45sec

15. 1 leg staggered RDL
16. Other leg
17. Straight leg elevated bridges
3 x 45sec

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SHOULD BE DOING

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FIT & FIERCE...
HERE WE COME.

 

PJ ox

Workout Finisher with Dumbbells

Workout Finisher with Dumbbells

Workout Finisher with Dumbbells for Women Over 40

A total body workout finisher to help get you fit and strong with dumbbells – and as always… for women over 40.

Hey there! So, add this after a cardio workout, HIIT or Tabata workout, or as a quick strength training workout if you’re short on time.

It’s fast, it’s effective and it will blast a ton of calories.

HINT: stay to the last 20-seconds and I’ll attach a great stretch workout you can add afterwards.

TOOLS NEEDED

a pair of moderate dumbbells

THE WORKOUT

1. Hang clean
2. Shoulder presses (or bicep curls)
3. Front squat
4. Alternating reverse lunges (or bridges)
5. Goblet squat

5 reps x 5 rounds

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

Quick Cardio EMOM Workout with No Equipment

Quick Cardio EMOM Workout with No Equipment

Quick Cardio EMOM Workout with No Equipment for Women Over 40

A quick cardio EMOM workout, with no equipment, and great for all levels. Made for women over 40, this EMOM workout can either be used as a standalone workout, or before a strength workout, or as a workout finisher.

This is also the BEST workout for anyone with exercise ADD.

We move through 3 exercises per 1 minute EMOM. So, you’ll never be bored. Trainer’s promise. ox

TOOLS NEEDED

none

THE WORKOUT

1. Long jumps x10
2. Single leg squat x5 a leg
3. Skaters x8
EMOM x 4

4. Lateral hops, touch the ground x 10
5. High knees x10 ea knee
6. Jump squat x5
— Hold static squat until next minute
EMOM x4

7. Plank with shoulder taps
8. Prone squat x10
9. Bicycle crunches x10
EMOM x4

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

Core Cardio Tabata For Women Over 40

Core Cardio Tabata For Women Over 40

Core Cardio Tabata for Women Over 40

DAY 10 – 10 DAY ARMS & ABS CHALLENGE

Fun and fast-paced core cardio Tabata workout for women over 40. Get your heart rate up and train those abs!

I think you are going to love the pace of this workout, and the choice of exercises.

Nothing that’s gonna kill us, but just enough to challenge us.

Let me know your thoughts below and happy sweating!

TOOLS NEEDED

a pair of light dumbbells AND if you are a beginner a chair

THE WORKOUT

1. Skiers
2. Flutter kicks
3. 4 mountain climbers to squat thrust (or alt with chair)
4. Double, single, single crunch
8 x 20sec

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

Back, Biceps and Abs Workout for Women Over 40

Back, Biceps and Abs Workout for Women Over 40

Back, Biceps and Abs for Women Over 40

DAY 9 – 10 DAY ARMS & ABS CHALLENGE

The best back, biceps & abs workout for women over 40. No fluff, just the right exercises to hit your back, biceps and abs.

I start the workout with a 6 exercise circuit, to not only hit the back muscles, the biceps and get the core recruited functionally, but to also get the heart rate up so we can burn a few extra calories.

After that, we move into a traditional strength workout with a really short stretch at the end (I wanted to keep this workout at 40-min).

If you time and would like to do a longer stretch I’ve attached one that would complement this workout on the end screen at the end of the workout.

Have fun!

TOOLS NEEDED

a pair of heavy, moderate & light dumbbells

THE WORKOUT

1. 1. 1 arm row
2. 2. Same arm bicep curl with lunge
3. Shuffles
4. 4. Other arm row
5. Other arm curl + lunge
6. Rotational squat swings
3 x 45sec

7. Alt reverse flys with thumbs up
8. Hammer curls
9. Russian twists
2 x 45sec

10. Pullover with leg drop
11. Prone Ws
12. Low back extensions
13. Plank pulls
2 x 45sec

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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