The Workouts
The Workouts
Cause that’s why you’re here
Total Body Workouts
![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...
![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...
Cardio + Strength Training with Dumbbells for Women Over 40
46-Minute Cardio + Strength Training with Dumbbells for Women Over 40 Using Tabatas of low-impact mobility drills before, and in-between our strength drills we will get our heart rates up, as well as work our range of motion. If you're lacking the motivation to get...
Cardio Workouts
Low Impact Cardio HIIT for Women Over 40
28-Minute Low Impact Cardio HIIT for Women Over 40 Short, sweet and spicy! This workout is perfect for any level - trainer's promise. As I coach us on the main screen with a low-impact cardio HIIT, mini-me on the smaller screen will demo how to spice up the moves, as...
Cardio + Strength Training with Dumbbells for Women Over 40
46-Minute Cardio + Strength Training with Dumbbells for Women Over 40 Using Tabatas of low-impact mobility drills before, and in-between our strength drills we will get our heart rates up, as well as work our range of motion. If you're lacking the motivation to get...
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,...
HIIT or Tabata Workouts
Low Impact Cardio HIIT for Women Over 40
28-Minute Low Impact Cardio HIIT for Women Over 40 Short, sweet and spicy! This workout is perfect for any level - trainer's promise. As I coach us on the main screen with a low-impact cardio HIIT, mini-me on the smaller screen will demo how to spice up the moves, as...
Cardio + Strength Training with Dumbbells for Women Over 40
46-Minute Cardio + Strength Training with Dumbbells for Women Over 40 Using Tabatas of low-impact mobility drills before, and in-between our strength drills we will get our heart rates up, as well as work our range of motion. If you're lacking the motivation to get...
DAY 21 – Dumbbell Quick MetCon for Women Over 40
25-Minute Dumbbell Quick MetCon for Women Over 40 This quick strength and cardio workout is the perfect metabolic conditioning sweat-sesh to get you even closer to your fitness goals. Low impact options are shown - so no matter where you are on in your fitness journey...
Ab Workouts
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 4 – Lower Body & Core Strength for Women Over 40 – Get Strong!
37-Minute Lower Body & Core Strength for Women Over 40 - Get Strong! It's leg day and this Lower Body Strength Workout is gonna get you STRONG!!! We have 5 different lower body exercises that include dumbbell exercises to build strength and power in the legs while...
Lower Back Strengthening Workout for Women Over 40
16-Minute Lower Back Strengthening Workout for Women Over 40 I choose 8 of my favourite low back strengthening exercises for this 15-minute workout. It's the perfect lower back workout for anyone who needs to strengthen the deep core muscles and large muscles at the...
Lower Body Workouts
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 19 – Leg Day for Women Over 40
42-Minute Leg Day for Women Over 40 Target the thighs, glutes and hips with this leg day workout! We'll cycle through 5 compound lower body exercises alternating between a squat/lunge pattern and a hinge pattern. This type of programming will ensure we hit all the...
DAY 11 – No Squat Leg Workout for Women Over 40
39-Minute No Squat Leg Workout for Women Over 40 Train the legs with this no squat, no lunge leg workout. Working in groupings of three exercises, for two sets, you'll target the hamstrings, glutes, hips and your core - with absolutely no squats! This workout is...
Upper Body Workouts
DAY 9 – Arms & Shoulders Strengthening Workout for Women Over 40
41-Minute Arms & Shoulders Strengthening Workout for Women Over 40 This arms and shoulders strengthening workout is NO JOKE! Working in tri-sets we will target the triceps, biceps and then shoulders. Choose heavier weights for this workout, because our focus will...
DAY 3 – Upper Body Ladder Workout with Dumbbells for Women Over 40
41-Minute Upper Body Ladder Workout with Dumbbells for Women Over 40 Hit the pecs, shoulders, triceps, lats and mid-back muscles with this KILLER ladder-style upper body workout. Options are shown using a BOSU/stability ball, and modifications are given if you hate...
No-Equipment, No-Nonsense Upper-Body & Abs Strength Workout
34-Minute No-Equipment, No-Nonsense Upper-Body & Abs Strength Workout for Women Over 40 Your upper body and abs get some very isolated attention in this ultimate no-equipment upper-body workout. Using traditional upper body exercises like push-ups, added with some...
Stretch and Mobility Workouts
DAY 10 – Upper Body Stretch – Release Tight Neck, Shoulders, Chest & Back
15-Minute Upper Body Stretch - Release Tight Neck, Shoulders, Chest & Back Release your tight neck, shoulders, pecs (chest) and back with this 15-minute upper body stretch routine. If you suffer from neck, shoulder or back pain, you will love these stretches! Day...
DAY 5 – Easy Stretches for All Levels
22-Minute Easy Stretches for All Levels This total body stretch routine is perfect for beginners! Add it on after a workout, run, hike or bike ride to work out the tight areas of your legs, hips, spine and shoulders. Day 5 of the 21-Day Fit & Fierce Challenge....
Flexibility Stretches for Beginners Over 40
19-Minute Flexibility Stretches for Beginners Over 40 Using a wall and a chair you will be guided through a full-body series to help increase your flexibility. This session is perfect for beginners and the inflexible to the inflexible looking for a gentler stretch...
Booty Band and Tubing Workouts
Day 9 – Low Impact Leg Toning & Abs Workout for Women Over 40
35-Minute Low Impact Leg Toning & Abs Workout for Women Over 40 Whew! This workout is intense, yet doable for ANY fitness level. It's barre-inspired, and we focus on your hips, glutes, hamstrings, calves and core. You will work muscles you never thought you had....
Day 3 – Hips & Butt Workout with Dumbbells for Women Over 40
30-Minute Hips & Butt Workout with Dumbbells for Women Over 40 Lift that booty with this hips and butt workout using dumbbells and the booty band. This is also the perfect workout for those with sensitive knees. There are only a few squats, no lunges and lots of...
Quick Resistance Band Strength Workout for Women Over 40
35-Minute Quick Resistance Band Strength Workout for Women Over 40 Exercise tubing and the resistance band is such a versatile piece of equipment. Using one band and your own body weight you will hit every muscle in your body with this workout. This is a super...
Stability Ball, BOSU, Pilates & Medicine Ball Workouts
20-Min Cardio EMOM with the Stability Ball for Women Over 40
20-Minute Cardio EMOM with the Stability Ball for Women Over 40 Whether you have a stability ball or not you will LOVE this EMOM workout! This 20-minute cardio EMOM (every minute on the minute) uses a stability ball, however, I have shown you on another screen how you...
HIIT Cardio and Abs with the Mini Ball For Women Over 40
25-Min HIIT Cardio and Abs with the Mini Ball for Women Over 40 Are you ready to HIIT your abs and get the heart rate up? Using the mini ball (aka small ball, Pilates ball) we will alternate between one high-intensity exercise and one ab exercise. And... if you've...
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...
TRX Workouts
Full Body Workout with Dumbbells and TRX/BOSU Ball Optional for Women Over 40
40-Minute Full Body Workout with Dumbbells and TRX/BOSU Ball Optional for Women Over 40 This full-body workout hits it all using dumbbells, a TRX and a BOSU ball. But if you don't own a TRX or BOSU? No worries! I show alternatives in the corner of the screen for every...
HIIT Workout with the TRX & Booty Band for Women Over 40
25-Minute HIIT Workout with the TRX & Booty Band for Women Over 40 Grab your TRX and booty band and join me for this innovative workout targeting every muscle in the body. We will fire up your shoulders to your legs and everything else in-between, while also...
Strength Training with Dumbbells | TRX & BOSU Ball Optional
35-Minute Strength Training with Dumbbells | TRX & BOSU Ball Optional for Women Over 40 From beginner to advanced you will see results with this total-body strength training workout with dumbbells. And if you own a TRX and/or a BOSU or Stability Ball grab those as...
Workout Finishers and Appetizers
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 -...
DAY 10 – Upper Body Stretch – Release Tight Neck, Shoulders, Chest & Back
15-Minute Upper Body Stretch - Release Tight Neck, Shoulders, Chest & Back Release your tight neck, shoulders, pecs (chest) and back with this 15-minute upper body stretch routine. If you suffer from neck, shoulder or back pain, you will love these stretches! Day...
DAY 5 – Easy Stretches for All Levels
22-Minute Easy Stretches for All Levels This total body stretch routine is perfect for beginners! Add it on after a workout, run, hike or bike ride to work out the tight areas of your legs, hips, spine and shoulders. Day 5 of the 21-Day Fit & Fierce Challenge....
