Total Body Strength Workout for Women Over 40

Total Body Strength Workout for Women Over 40 - Get Fit Over 40

Рет қаралды 15,127

Күн бұрын

Join me in what will be a ton of fun total body conditioning workout. You will hit all the muscles in this special circuit using just a few pairs of dumbbells.
In this workout, I also use two other optional pieces of fitness equipment: the TRX and the BOSU ball. So, if you have these, grab them and if you don’t - no worries! I have a secondary screen that will show our exercises with just the dumbbells. Deal?
This workout is all-level and osteoporosis friendly.
Day 12 of the Strong & Sassy Challenge.
Tools: pair of mod & heavy, TRX & BOSU optional
3 x 45sec
Chest press (alt: no BOSU)
Reverse flys (alt: w/ dumbbells)
Curtsey lunge w/bicep curl
Curtsey lunge w/bicep curl
Alt single arm Arnie press
Crunch to stand (alt: plank to pike)
00:00 Introduction
01:09 Warm up
04:14 Strength circuit
26:56 Cool down
27:38 Low back strengtheners
30:24 Stretches
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"Common Exercise Subs & Modifications If You're Injured or a Beginner"
• How to Workout at Home...
"39-Min Shoulder Friendly Total Body Strength Workout for Women Over 40"
• Shoulder Friendly Tota...
"22-Min Beginner All-Standing Cardio for Women Over 40"
• Beginner Tabata for Wo...
"42-Min Strength Workout for Osteoporosis & Osteopenia for Women Over 40"
• Osteoporosis & Osteope...
"26-Min Stretching & Mobility Workout for the Over 40 Body"
• Recovery Workout to I...
"How to Create a Workout Plan for Home for Women Over 40"
• How to Create a Workou...
"Returning Back to Exercise After COVID for Women Over 40"
• How To Return Back to ...
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#fearlessandover40 #fitover40 #strongover40 #fierceover40 #fittips
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• Total Body Strength Wo...

Пікірлер: 164

@tammyt4959 10 ай бұрын

Almost every day, I think "this is my new favorite workout!". You always bring it, PJ! So glad to be part of Patreon and have you program my workouts. 🤗

@FitnesswithPJ 10 ай бұрын

Wonderful Tammy! I appreciate your support 🥰

@Balletpro1 4 ай бұрын

Completed this workout for a second time and it was as great the second time around!!! Thanks, PJ for keeping me S&S and Fit and Fierce in my 60's!!!!!

@FitnesswithPJ 4 ай бұрын

You are smashing it 😃

@alyciahansen6953 10 ай бұрын

Always feels so good to FINISH!!!!🎉🎉🎉🎉

@FitnesswithPJ 10 ай бұрын

Sure does! 🔥 🥳

@loismerrick2106 5 ай бұрын

Thank you, PJ!😊

@FitnesswithPJ 5 ай бұрын

Go Lois! 😃 🙏

@vairintolley8859 4 ай бұрын

Great Saturday quick and effective workout!!! thanks PJ

@FitnesswithPJ 4 ай бұрын

You bet! 🙌 😃

@peggymarvin3335 4 ай бұрын

This was my Sunday workout instead of Saturday! Nice!

@FitnesswithPJ 4 ай бұрын

Love it! 😊

@carladeheld-wighman1463 5 ай бұрын

That looks amazing this total body strength workout. I’m in for it soon. Thanks PJ.⭐️👍❤️

@FitnesswithPJ 5 ай бұрын

Hope you like it!

@lisadenbow8565 4 ай бұрын

I bought the 12lb dumbells after I first did this workout during the challenge. Much better for me with the Arnie Press. Those stretches after were so welcomed after travel across the country the other day by plane and sitting in an airport for a long layover. Perfect timing. Thank you PJ

@FitnesswithPJ 4 ай бұрын

You know I love to hear this Lisa 💪

@janineballesteros5470 10 ай бұрын

Day 12..love the short sweet and effective workouts

@FitnesswithPJ 10 ай бұрын

So great Janine! 💪

@abigailsandham 4 ай бұрын

I'm feeling the burn after this ace workout. X

@FitnesswithPJ 4 ай бұрын

🙌 🤩

@janicemaloof556 4 ай бұрын

Excellent workout, from beginning to end!!!!!!! Thank you PJ

@FitnesswithPJ 4 ай бұрын

Way to go Janice 💕

@soniasoman8384 Ай бұрын

This was fantastic. Thank you PJ.

@FitnesswithPJ Ай бұрын

Glad you enjoyed it! 😊

@denisedasilvabastos2700 2 ай бұрын

As always a great lesson. Than you PJ for your inspiration and good mood! ❤😊

@FitnesswithPJ 2 ай бұрын

Thank you! 😃

@janetwoodall8356 10 ай бұрын

Loved the workout.....just so glad no one saw me roll off the Bosu on the first crunch to stand. Got much better after that!

@FitnesswithPJ 10 ай бұрын

Haha! One of the beauties of working out at home 😃

@XxmossypawsxX 10 ай бұрын

My favourite workout of the challenge so far! Great total body strength that had me dripping sweat by the end (unexpectedly!) thanks PJ!

@FitnesswithPJ 10 ай бұрын

You are rocking this challenge! 😃

@beckytanner6350 10 ай бұрын

Thank you PJ! This was a great flow of exercises. I loved it❤

@FitnesswithPJ 10 ай бұрын

Thanks Becky! 😃

@lynneprice420 10 ай бұрын

You're workouts are the best PJ, thank you 💪

@FitnesswithPJ 10 ай бұрын

I appreciate that Lynne! 🙌

@marisol6560 10 ай бұрын

Wow this was a tough one!!! Ouch. But my body will look and feel amazing ❤ thanks PJ

@FitnesswithPJ 10 ай бұрын

You got this Maris! 💪

@ThisisPam 3 ай бұрын

Great one PJ! You rock as always! 🎉❤

@FitnesswithPJ 3 ай бұрын

YOU rock! 🤛 💪

@Sades504 10 ай бұрын

I LOVE this workout! It’s going in my favorites folder. 👍🏻😁

@FitnesswithPJ 10 ай бұрын

So glad! 🙌 🙌 🙌

@lisapv5698 2 ай бұрын

I love being challenge and you always do it for me 😁

@FitnesswithPJ 2 ай бұрын

Love this! 😃

@lisaluciano4973 10 ай бұрын

Ohhhhhh…feeling that workout- still feeling 2 days ago too! ❤

@FitnesswithPJ 10 ай бұрын

Haha! Go Lisa 🙌

@dr.sherrispeaks 10 ай бұрын

Superb! Thanks for motivating us!

@FitnesswithPJ 10 ай бұрын

My pleasure 😊

@cindygraves616 10 ай бұрын

I am loving this challenge! I think this was my favorite so far - but I love them all! ha ha (Wish we could see the puppies more often!☺)

@FitnesswithPJ 10 ай бұрын

Thank you so much! 💕 🐾

@karenhayler4158 10 ай бұрын

Day 12✅ another great workout thanks PJ

@FitnesswithPJ 10 ай бұрын

Woo!!! You're so welcome! 🙏

@cindyallard2022 10 ай бұрын

You DO make our workouts fun, PJ! Thanks for the sweat and giggles!

@FitnesswithPJ 10 ай бұрын

So glad you love them Cindy 🤩

@chrisostojic4131 10 ай бұрын

Day 12 done! Great workout and I was excited to use by BOSU ball again! Thanks, PJ!

@FitnesswithPJ 10 ай бұрын

Great to get some of the gear out now and then! 🙌 🥳

@jenniferjones-molina9078 10 ай бұрын

Whoa baby! This a super workout! Feeling great 🙂 Thanks PJ

@FitnesswithPJ 10 ай бұрын

Yay! Great job! 👏 😀

@colleengirl1 4 ай бұрын

I bought 12 lb. dumbbells since the last time, and they worked so much better! Loved this, thanks PJ! 😊

@FitnesswithPJ 4 ай бұрын

How good is that Colleen 💪

@saraledoux 4 ай бұрын

Im 21, in shape and this still kicked my butt!

@FitnesswithPJ 4 ай бұрын

I'm glad I can still kick 21 year old butts. 😂 Thanks for joining me!

@judypray4311 10 ай бұрын

fantastic! I'm saving this one to my favorites.

@FitnesswithPJ 10 ай бұрын

Enjoy! 🥰

@mareepurcell4428 10 ай бұрын

I absolutely loved this 🫶👍🏻

@FitnesswithPJ 10 ай бұрын

Awesome Maree! 😃

@carminagarcia8708 4 ай бұрын

Gracias!

@FitnesswithPJ 4 ай бұрын

🤩

@margaretflynn1288 4 ай бұрын

I love how you call it a “ little” body weight Tabata. 😅 You had me going right out of the gate today. Great total body strength workout for me without the Bosu or TRX. Thanks, PJ!❤

@FitnesswithPJ 4 ай бұрын

Perfect! 🤩

@kimbise6705 5 ай бұрын

P J , I love this work out! Thanks

@FitnesswithPJ 5 ай бұрын

You're so welcome! 💪

@tracycaines7009 4 ай бұрын

after twisting my ankle a couple of weeks ago, I started with this one to get back into routine and to at last put my TRX to use. love it! ankle held up well. thanks PJ for your wonderful content.

@FitnesswithPJ 4 ай бұрын

Great stuff Tracy! So glad your ankle is on the mend now! 😃

@LK-rb8kp 10 ай бұрын

Another great workout!!!

@FitnesswithPJ 10 ай бұрын

Glad you liked it!! 💪 🙌

@nancythompson9788 4 ай бұрын

Great workout 🏋️ thanks PJ

@FitnesswithPJ 4 ай бұрын

You're so welcome Nancy! 😃

@mandylloyd6750 10 ай бұрын

Love using my BOSU ball. This one really hit everything! I liked starting with the tabata and then moving into the strength circuit.

@FitnesswithPJ 10 ай бұрын

Great job Mandy! So glad you loved it 😍

@carmenross1077 8 ай бұрын

Day 12 done kurtsey still my favorite thanks PJ

@FitnesswithPJ 8 ай бұрын

It's a great drill! 😃

@dailyrhapsody7424 4 ай бұрын

Thanks PJ.. From Indonesia, I Really enjoy this workout.. Sending hugs your way

@FitnesswithPJ 4 ай бұрын

You're so welcome! So glad you loved it 🥰

@angelaespinosa7830 10 ай бұрын

So glad Day 12 is on a Saturday because I need the rest of the day to recover. Great workout and yay 🎉to being halfway done with the challenge!! 💪🏼

@FitnesswithPJ 10 ай бұрын

Halfway already! 😮

@susanamartinsdafonseca1042 3 ай бұрын

Loved it❤

@FitnesswithPJ 3 ай бұрын

🤩

@jburwinkel 10 ай бұрын

Wow!!! This one pushed all the buttons!! Excellent selection of moves and very challenging!!

@FitnesswithPJ 10 ай бұрын

Yay!! Way to go Julie 🙌

@abigailjacob1718 10 ай бұрын

Somehow you keep these workouts always interesting! I didn’t think I’d be able to do much because I am still so sore from the legs the other day. But got through it and I feel great now! Thanks PJ 🎉

@FitnesswithPJ 10 ай бұрын

You got this Abigail! 😃

@jaindeau772 5 ай бұрын

TRX - yippee! This is the one I’m doing today!

@FitnesswithPJ 5 ай бұрын

Love it! 😍

@abigailsandham 4 ай бұрын

Wonderful heart pumping muscle burning fun workout. X

@FitnesswithPJ 4 ай бұрын

Tell your co-worked Mary says hi 😂

@abigailsandham 4 ай бұрын

@@FitnesswithPJ 😆 😂 😆 😂

@robertadonnell3118 5 ай бұрын

Loved this❤

@FitnesswithPJ 5 ай бұрын

🙌

@jburwinkel 4 ай бұрын

This was a little bit easier than the first time! Still challenging, but I loved it!!

@FitnesswithPJ 4 ай бұрын

A win!! 🏅

@ginaquinton9410 5 ай бұрын

Did this yesterday, ❤😊

@FitnesswithPJ 5 ай бұрын

Go Gina! 🙌 😅

@nicolefarley8268 10 ай бұрын

Nice variety of exercises. Curtsies with weights was a good challenge. My quads definitely feel it.

@FitnesswithPJ 10 ай бұрын

Way to go Nicole! 🙌

@karensmart461 5 ай бұрын

That hit it all so well‼

@FitnesswithPJ 5 ай бұрын

🤩

@carmenross1077 10 ай бұрын

I enjoyed this workout especially the kurze w dumbell 2 Bird in one shot. Thanks PJ consistent cuing .

@FitnesswithPJ 10 ай бұрын

You are smashing it Carmen! 🙌

@mariadamato9740 10 ай бұрын

The curl and curtsy combo move is challenging. Great way to work both. Thanks PJ! And hooray for being halfway through the challenge everybody!

@FitnesswithPJ 10 ай бұрын

You bet! Go Maria! 😃

@abigailsandham 10 ай бұрын

Day 12 in the bag. And this was fantastic had me a sweaty mess. I'm still aching from day 10. Not ached like this in a while. X

@lisaluciano4973 10 ай бұрын

Sameeeeee!! 😂

@abigailsandham 10 ай бұрын

@@lisaluciano4973 fantastic feeling, even though I look like a 90 year old woman getting out the car 😄 x

@FitnesswithPJ 10 ай бұрын

Go ladies! 😃

@carladeheld-wighman1463 5 ай бұрын

Great total body strength workout. I love the variety of excercises. I used the 10lbs & 12lbs dumbells. The bosu I modified and the trx I did the mini you modification. 🤣 I had a good time. 😅 Thank you PJ.👍💪❤️

@FitnesswithPJ 5 ай бұрын

Great job! Look forward to next time together! 😃

@TillyJK 3 ай бұрын

Lovvvved this one!!!😅😅😅😅

@FitnesswithPJ 3 ай бұрын

Oh yeah baby! 💪

@user-cj9ik8mv9f 10 ай бұрын

I'm still feeling my legs from a couple days ago as well! Thanks PJ

@FitnesswithPJ 10 ай бұрын

🔥 🔥

@lisarhinehart9598 10 ай бұрын

I finally changed my boring, same old pedicure color- LOL! Loving these workouts and learning allot!!!

@FitnesswithPJ 10 ай бұрын

Ha! Go Lisa! Living on the edge 😃

@michelleelizabeth299 10 ай бұрын

Day 12 done! I was really in the zone for this workout- just super focused! I'm finally able to do those Arnie presses with 12 lbs. thanks to all your shoulder strengthening moves. I really like the crunch to stand move too- it shows me how much my core strength and hip mobility has improved. Thanks for a great total body workout (and yes I'm still feeling my legs from the other day)!

@FitnesswithPJ 10 ай бұрын

Love this Michelle! You are smashing it! 😃

@fayemcdonnell7288 10 ай бұрын

I absolutely LOVED this! Thought the crunch to stand on Bosu was brilliant, not done that before and the bicep curl with courtesy lunge combined - epic! Awesome session feeling fab at the end of another killer week 💪

@FitnesswithPJ 10 ай бұрын

Thank you Faye - you are awesome 🤩

@pattycraig7170 10 ай бұрын

I swapped Day 11 and Day 12 due to wanting a shorter workout tomorrow morning before I leave for another vacation! This one did not disappoint! Day 12 (on the 11th day 😁) Done! ✅

@FitnesswithPJ 10 ай бұрын

Another vacation!! How awesome! 🤩

@sarinalam4907 10 ай бұрын

Thanks PJ. There are some new moves and I love them. I used 8kg, 6kg and 5 kg for this workout. I burnt 163kal for the past 41 mins.

@FitnesswithPJ 10 ай бұрын

Woohoo! Great job! 👏

@lisadenbow8565 10 ай бұрын

Definitely need to get 12bl dumbbells. 10 lbs was not quite enough but 15 lbs too much for the Arnie press. Loved this work out. Thanks again PJ

@FitnesswithPJ 10 ай бұрын

I say go for it Lisa! You will find them useful!💪

@janicemaloof556 10 ай бұрын

My legs were still feeling from the other too! LOL. Your the absolute best PJ

@FitnesswithPJ 10 ай бұрын

Go Janice! 💕

@janicemaloof556 10 ай бұрын

EXCELLENT WORKOUT!!!!! ALL AROUND FANTASTIC!!!!!!!! I did see you almost twist your ankle! I was worried. My kind of fun is the same as your kind of fun. I love workout out with you!!!!! THANK YOU PJ!!!!!!!

@lesleybrinton7307 5 ай бұрын

Kicked my butt today PJ. Happy Monday PJ peeps. ❤

@FitnesswithPJ 4 ай бұрын

Have a great week Lesley! 💪

@sandrabrinkley9529 10 ай бұрын

Great workout! I was able to use 12.5 lbs for my chest presses!

@FitnesswithPJ 10 ай бұрын

Fantastic! 💪

@nahitonahito55 10 ай бұрын

One day behind but I’ll finish this challenge!

@FitnesswithPJ 10 ай бұрын

Cheering you on! 🙌

@IsabellePicard-rs9kq 4 ай бұрын

love u!

@FitnesswithPJ 4 ай бұрын

💕 🥰

@yvetteneisser8650 4 ай бұрын

I felt those plank to pikes! :)

@FitnesswithPJ 4 ай бұрын

Go Yvette!! 😃

@laurettedebogorski9530 4 ай бұрын

I share your fitness videos with lots of friends. Share the love (and fitness) I say. 😄👍🏼

@FitnesswithPJ 4 ай бұрын

You're the best! 🙏

@donnalister1244 5 ай бұрын

LOVED this workout. Anytime I get to use my Bosu- YAY YAY 😁. Annie? Latest trouble for him- not declaring a very expensive gold watch at customs in Spain(?). You were saying entertaining in your home not conducive? Huh 🤔. After my husband died just over a year ago, I pushed my dining table to the back of my dining room and now use the rest of the space as my gym! So-- if you want to step over my dumbbells, Bosu, etc & sit on my mat to eat--well, then-WELCOME! Lol 😆.🇨🇦🎒❤️🍷☕️

@FitnesswithPJ 5 ай бұрын

Love my Bosu! So glad you do too! Eating out has to be the easiest way to get together with friends! 😃

@ellencolangelo2200 4 ай бұрын

I like using the TRX, but they’re over the door in the kitchen and my exercise space is all the way in the back of my house. I must look funny running back and forth with my iPad 😅sweating all the way.

@FitnesswithPJ 4 ай бұрын

😂 I can just picture it! It's what I call dedication! 🙌

@rdml1125 5 ай бұрын

I need to get a bosu

@FitnesswithPJ 5 ай бұрын

They are a fun addition to your workout gear! Congrats on a strong finish 🙌

@shaheenalalani5164 5 ай бұрын

Pj plz let me know that we need to do dumbbell full body strength workout before HIIT or after?

@shaheenalalani5164 5 ай бұрын

Plz let me know?

@dianne1550 4 ай бұрын

Loving this challenge, but only 12 days available on you tube 😢

@FitnesswithPJ 4 ай бұрын

The full series is only available right now for those who purchased the challenge and my Patreon and Over Fifty Fitness communities. The whole series is being released gradually. If you want in on every challenge come and join us at Over Fifty Fitness - You'll get all the workouts you love plus workout calendars, recipes, challenges, community and more! Links in the video description 💕

@Allahmushkilkusha 5 ай бұрын

Disappointed in my fellow excercisers, your videos has so many views bt so less likes. I feel indebted to atleast like the video for ising it free ❤

@FitnesswithPJ 5 ай бұрын

I appreciate that! Thank you 🙏

@tracyjones5335 10 ай бұрын

🙌😍🌻

@FitnesswithPJ 10 ай бұрын

💕

@leannehughes4044 4 ай бұрын

Where are the rest of the string and sassy videos is there are more than 12?

@FitnesswithPJ 4 ай бұрын

Hi there Leanne! This series is available to those who paid for the series and at our Over Fifty Fitness platform. The rest of the workouts will be released in the coming months. Check out Over Fifty Fitness at the links in the video description! 😃

@carminagarcia8708 5 ай бұрын

Gracias!

@FitnesswithPJ 5 ай бұрын

🥰