The Workouts
The Workouts
Cause that’s why you’re here
Total Body Workouts
Quick TRX Workout for Women Over 40
23-Min Quick TRX Workout for Women Over 40 Hit those muscles with this 20-minute total body TRX workout. Using the straps we'll flow through a five TRX exercise, circuit-style, and using compound exercises so you get the most bang for your workout. HOT TIP: You'll...
Total Body Metabolic Conditioning with Dumbbells & Stability Ball (Optional)
34-Minute Total Body Metabolic Conditioning with Dumbbells & Stability Ball (Optional) Grab your stability ball - or don't - for this all-levels METCON workout. If you own a stability ball, join me on the main screen for a series of moves guaranteed to get your...
Bone Building Exercises to Prevent Osteoporosis for Women Over 40
35-Minute Bone Building Exercises to Prevent Osteoporosis for Women Over 40 Do you have osteoporosis or osteopenia? Are you looking for a workout that will help build the bone? Using all standing exercises you will challenge your muscles and balance, while also...
Cardio Workouts
Calorie Torching All Standing Cardio & Abs for Women Over 40
27-Minute Calorie Torching All Standing Cardio & Abs for Women Over 40 This cardio workout was so much fun to film! Using all standing exercises you'll get your heart rate up, and torch some calories while also firing up your abs. You will love this all-standing...
20-Minute EMOM Cardio + Abs for Women Over 40
20-Minute EMOM Cardio + Abs for Women Over 40 Get your heart rate up, and hit those abs with this FUN EMOM cardio and abs workout. Using one moderate dumbbell, or kettlebell, you'll rotate through 4 different compound exercises, with a heavy emphasis on the abs and...
![BOSU Ball [OPTIONAL] Strength & Cardio Workout for Women Over 40](https://i0.wp.com/www.fitnesswithpj.com/wp-content/uploads/2022/09/TGB_4172-scaled.jpg?resize=400%2C250&ssl=1)
BOSU Ball [OPTIONAL] Strength & Cardio Workout for Women Over 40
42-Minute BOSU Ball [OPTIONAL] Strength & Cardio Workout for Women Over 40 You are in for a ton of sweaty fun with this strength and cardio ladder workout! Using the BOSU ball (optional) and a pair of heavy dumbbells we'll hit it all. And, in addition to...
HIIT or Tabata Workouts
Bone Building Exercises to Prevent Osteoporosis for Women Over 40
35-Minute Bone Building Exercises to Prevent Osteoporosis for Women Over 40 Do you have osteoporosis or osteopenia? Are you looking for a workout that will help build the bone? Using all standing exercises you will challenge your muscles and balance, while also...
20-Minute EMOM Cardio + Abs for Women Over 40
20-Minute EMOM Cardio + Abs for Women Over 40 Get your heart rate up, and hit those abs with this FUN EMOM cardio and abs workout. Using one moderate dumbbell, or kettlebell, you'll rotate through 4 different compound exercises, with a heavy emphasis on the abs and...
![Strength HIIT Workout with Dumbbells & TRX & BOSU [OPTIONAL] for Women Over 40](https://i0.wp.com/www.fitnesswithpj.com/wp-content/uploads/2022/02/TGB_4349-scaled.jpg?resize=400%2C250&ssl=1)
Strength HIIT Workout with Dumbbells & TRX & BOSU [OPTIONAL] for Women Over 40
37-Minute Strength HIIT Workout with Dumbbells & TRX & BOSU [OPTIONAL] for Women Over 40 Train like a pro with this strength HIIT workout. Using dumbbells, and optional a TRX and BOSU, you will hit every muscle, with two different circuits, and then finish off...
Ab Workouts
10-Min BOSU Ball (Optional) Ab Torcher Workout
10-Min BOSU Ball (Optional) Ab Torcher Workout Fire up 🔥 your abs with this 10-minute ab workout. You will feel the burn and those abs muscles strengthening with this stand-alone ab workout, or workout finisher. Sorry, this workout is not osteoporosis-friendly. TOOLS...
![Ab Workout Shoulder & Wrist Friendly [no planks!] for Women Over 40](https://i0.wp.com/www.fitnesswithpj.com/wp-content/uploads/2022/10/TGB_2578-scaled.jpg?resize=400%2C250&ssl=1)
Ab Workout Shoulder & Wrist Friendly [no planks!] for Women Over 40
12-Minute Ab Workout Shoulder & Wrist Friendly [no planks!] for Women Over 40 This no plank ab workout will fire up those abs, without placing any pressure on the wrists and shoulders. The perfect to-do anytime ab workout, as well as a great one to tack on after a...
Cardio & Core for Women Over 40
35-Minute Cardio & Core for Women Over 40 Lift your heart rate and challenge your core strength in 30 minutes using just your body weight. You’ll keep the rest time short and the intensity high to push your body to a whole new level. Low impact options are shown,...
Lower Body Workouts
NO REPEAT Glute & Thighs Workout for Women Over 40
36-Minute NO REPEAT Glute & Thighs Workout for Women Over 40 Get ready for a good ol' leg burn with this no repeat leg and glute workout. Alternating between knee-flexion exercises (hello lunges & squats) and hip extension & abduction exercises (hello...
10-Minute Strength & Stretch for the Low Back for Women & Men Over 40
10-Minute Strength & Stretch for the Low Back for Women & Men Over 40 If you've ever had back pain, or you simply want to avoid it, this little workout is for you. Using 4 of my favourite back exercises you will strengthen the posterior chain of the body (as...
Lower Body Endurance Workout for Women Over 40
43-Minute Lower Body Endurance Workout for Women Over 40 Wow - get ready for some sore thighs after this workout 😂. Using lighter weights, and more reps, we will target the thighs, hips, glutes (and even your core!) with this endurance strength training lower body...
Upper Body Workouts
Quick TRX Workout for Women Over 40
23-Min Quick TRX Workout for Women Over 40 Hit those muscles with this 20-minute total body TRX workout. Using the straps we'll flow through a five TRX exercise, circuit-style, and using compound exercises so you get the most bang for your workout. HOT TIP: You'll...
DAY 18 – Quick Arms & Abs Workout for Women Over 40
23-Minute Quick Arms & Abs Workout for Women Over 40 This 20-minute arms & abs workout is the perfect little strength workout for those days you need something quick. Focusing on the same muscle for 2-3 sets you'll feel the burn as we hit the biceps, triceps...
DAY 13 – Chest and Back Workout for Women Over 40
37-Minute Chest and Back Workout for Women Over 40 We start this gem of a workout off with a BANG! We begin with a chest and then an upper back Tabata, and follow it with a superset circuit workout focussing on the chest and back muscles. PS - I hope your equipment...
Stretch and Mobility Workouts
10-Minute Strength & Stretch for the Low Back for Women & Men Over 40
10-Minute Strength & Stretch for the Low Back for Women & Men Over 40 If you've ever had back pain, or you simply want to avoid it, this little workout is for you. Using 4 of my favourite back exercises you will strengthen the posterior chain of the body (as...
DAY 20 – Hips, Hammies & Glute Stretches for Women Over 40
29-Minute Hips, Hammies & Glute Stretches for Women Over 40 Y.U.M.M.Y. That's the only way to describe this lower body stretch session. Grab a mat and follow along as we unlock the hips, stretch out the glutes and lengthen the hamstrings. This session also...
DAY 15 – Yummy Leg Stretches
15-Minute Yummy Leg Stretches Women Over 40 Stretch and release your legs with this relaxing 15-minute stretch session. We will focus on your calves, hamstrings, quadriceps and hip flexors. This is the perfect stretch session for after a workout, run or bike ride -...
Booty Band and Tubing Workouts
Total Body Resistance Band Circuit Workout for Women Over 40
37-Minute Total Body Resistance Band Circuit Workout for Women Over 40 Using a resistance band (aka exercise tubing, tubing with handles) you'll hit every muscle in the body! The exercises are programed circuit-style, so you get the maximum results, in one session,...
No Repeat, Low Impact Mini Band Cardio Workout for the Butt & Thighs for Women Over 40
25-Min No Repeat, Low Impact Mini Band Cardio Workout for the Butt & Thighs for Women Over 40 Day 9 of the 10 Day Legs & Booty Challenge Train your hips and glutes with this no-repeat mini-band workout. Designed to get the heart rate up, as well as train the...
All Levels At Home Mini Band Cardio Workout
40-Minute All Levels At Home Mini Band Cardio Workout for Women Over 40 Hit every muscle in the body with this at-home mini band cardio workout. Most booty band workouts only target the legs and hips, but NOT this workout. I've designed it to also target your arms,...
Stability Ball, BOSU, Pilates & Medicine Ball Workouts
Total Body Metabolic Conditioning with Dumbbells & Stability Ball (Optional)
34-Minute Total Body Metabolic Conditioning with Dumbbells & Stability Ball (Optional) Grab your stability ball - or don't - for this all-levels METCON workout. If you own a stability ball, join me on the main screen for a series of moves guaranteed to get your...
Metcon Strength Workout for Women Over 40
41-Minute Metcon Strength Workout for Women Over 40 Working muscle strength in this well-rounded Metcon circuit you'll use dumbbells, with options shown if you own a TRX and/or BOSU. To ensure you don't get bored with 5 rounds 😉 we will change up the angle of some of...
BOSU Ball Cardio Workout for Women Over 40
39-Minute BOSU Ball Cardio Workout for Women Over 40 If you want to get in the best shape of your life, this is the workout for you! This cardio workout is also quite possibly my fun-est (and funniest) workout to date. We use the BOSU ball for a non-stop,...
TRX Workouts
Quick TRX Workout for Women Over 40
23-Min Quick TRX Workout for Women Over 40 Hit those muscles with this 20-minute total body TRX workout. Using the straps we'll flow through a five TRX exercise, circuit-style, and using compound exercises so you get the most bang for your workout. HOT TIP: You'll...
Metcon Strength Workout for Women Over 40
41-Minute Metcon Strength Workout for Women Over 40 Working muscle strength in this well-rounded Metcon circuit you'll use dumbbells, with options shown if you own a TRX and/or BOSU. To ensure you don't get bored with 5 rounds 😉 we will change up the angle of some of...
BOSU and TRX Workout for Women Over 40
30-Min BOSU and TRX Workout for Women Over 40 I had so much fun programming and filming this workout! If you own a TRX and a BOSU ball you are in for a treat. Using both pieces we cycle through a series of exercises, HIIT-style, so you get the most bang for your...
Workout Finishers and Appetizers
10-Min BOSU Ball (Optional) Ab Torcher Workout
10-Min BOSU Ball (Optional) Ab Torcher Workout Fire up 🔥 your abs with this 10-minute ab workout. You will feel the burn and those abs muscles strengthening with this stand-alone ab workout, or workout finisher. Sorry, this workout is not osteoporosis-friendly. TOOLS...
10-Minute Strength & Stretch for the Low Back for Women & Men Over 40
10-Minute Strength & Stretch for the Low Back for Women & Men Over 40 If you've ever had back pain, or you simply want to avoid it, this little workout is for you. Using 4 of my favourite back exercises you will strengthen the posterior chain of the body (as...
DAY 20 – Hips, Hammies & Glute Stretches for Women Over 40
29-Minute Hips, Hammies & Glute Stretches for Women Over 40 Y.U.M.M.Y. That's the only way to describe this lower body stretch session. Grab a mat and follow along as we unlock the hips, stretch out the glutes and lengthen the hamstrings. This session also...
