๐Ÿ‘‰ Burn Fat, Build Muscle Bodyweight Home Workout for Women Over 40 2021



Bodyweight, no equipment needed cardio workout, followed by a very yummy stretch. Perfect home workout, for all levels.

Grab your free 21 Day Fitness Plan: http://bit.ly/21day-fitness

Over 40? Check out my Fearless & Over 40 Program for Women: https://bit.ly/fearlessover40

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This is the perfect home workout. I even recorded this one in MY living room to prove to ya that this is a great home workout.

You only need your body weight and a chair (if you are a beginner).

This workout will get the heart rate up, while also building the strength in your lower & upper body and your core.

It’s a total body soon-to-be-a-fave-of-yours workout.

I also explain how to tone down any of the moves if you are a beginner, or if you have shoulder, knee or low back pain.

I have you covered. Trainer’s promise ๐Ÿ’‹

And… please stick to the very end of this workout. I lead you through an extended total body stretch that you are going to love too!

Tools: a chair if you are beginner, bathrobe tie or a necktie to use as a stretch tie at the end

1. Chest to ground burpees (or use the chair, or do my universal burpee sub-in move – don’t worry I show you!)
2. Press-ups
3. Squats with arms up
4. Mountain climbers (or use chair)
5. Alt lunges (or perform a bridge)

1 x 20sec
1 x 30sec
1 x 40sec
1 x 30sec
1 x 20sec
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โฃCategory: Cardio Workouts, Workouts
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25 thoughts on “๐Ÿ‘‰ Burn Fat, Build Muscle Bodyweight Home Workout for Women Over 40 2021

  • January 1, 2021 at 4:34 am
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    Iโ€™m glad I challenged myself to do this. I never like cardio and still not (sorry), if Iโ€™ve given an option. But I joined this workout until the end! And I discovered I am not a beginner after 2 weeks in 21 days challenge. Into week 3!! Thank you soooo much, PJ!!

    Reply
  • January 1, 2021 at 4:34 am
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    I love to work out with you, on my 2nd week of 21day challenge. Thank you. Oksana from Arizona.

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  • January 1, 2021 at 4:34 am
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    Excellent workout! (Gotta admit, I have a potty mouth with some of your moves ๐Ÿคฃ๐Ÿ˜‚) I am working out from home in Connecticut, USA !

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  • January 1, 2021 at 4:34 am
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    Hey PJ!! This is Debbie…. I did the wrong workout today!!! LOL…. I had put in the wrong wording to find the video… LOL… I did the 40 minute home cardio workout instead…. well it kicked my booty! There were 3 things I couldn't do at all, but I still worked up a red face and sweat! Thanks PJ…. Maybe I will do this one tomorrow????

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  • January 1, 2021 at 4:34 am
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    I loved and enjoyed the 21 day challenge, all my love PJ, all the way from South Africa

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  • January 1, 2021 at 4:34 am
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    I just did this exercise and it was great. Works just as well for guys. PJ has a great attitude. You can really go at your own pace, "as long as you don't stop," as she says. I think she's fantastic and I plan to do this work out again. Thank you PJ!

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  • January 1, 2021 at 4:34 am
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    nice nice nice. I just did a workout without any repeats and liked it. BUT i liked this one too !!
    great one to do anywhere as well. loved the extra stretches. xo

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  • January 1, 2021 at 4:34 am
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    I appreciated the longer workout. Since I am out of shape I could only do about half before I had to switch to sit ups or some arm punches/kickboxing. I have arthritis in my left knee and so I should have grabbed a blanket before starting. I cannot do jumping(heel spurs) and I have a history of bursitis and impinged arm this year. My favorite is yoga and Pilates. Trying to get rid of bra bulge and tone upper body and midsection more, but I have a weak IT band. I have to do modifications.

    Reply
  • January 1, 2021 at 4:34 am
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    Really enjoyed the stretches after this intense workout. The workouts are bang on. Thank you.

    Reply
  • January 1, 2021 at 4:34 am
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    Thank you for yet another challenging workout! Especially loved the stretching at the end (is it normal for the legs to shake during stretching??) I often have my grandkids in the vicinity while working out so was wondering if you could possibly "bleap" the "f" word? Sorry – just trying to be a responsible grannie!!

    Reply
  • January 1, 2021 at 4:34 am
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    Last day of the 21 day challenge. ,this was the bit if spice. Thanks for this, it is exactly what I needed having never really worked out before and not knowing where to start. Working out in my living room in The Netherlands.

    Reply
  • January 1, 2021 at 4:34 am
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    This was a great work-out! You are awesome, and so personable. I love how every work-out is so different and well-balanced. I feel great! Thank-you! Working out in Missouri, USA.

    Reply
  • January 1, 2021 at 4:34 am
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    Great workout! I completed the bosu before this workout and now ready to tart my day.

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  • January 1, 2021 at 4:34 am
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    I am fron WA, Australia. Just started your work outs loving them.
    I have recommended your work ours to my work mates

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  • January 1, 2021 at 4:34 am
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    My husband and I practice with your exercises and really love it! From Chile, Thank you!!!!

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  • January 1, 2021 at 4:34 am
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    Hi PJ! I'm in love and hate relationship with this workout. I'm not cardio lady so this workout was killing meeeeeee. Even my husband stopped working and asked me "are you okay?". lol. But after this workout, I felt very happy and yeah, I did it! I'm not sure I would like to do this workout again but I love it now! Thanks for the awesome workout!

    Reply

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