๐ Cardio & Strength Workout All Levels or Women Over 40 2021
A total body strength workout with cardio for women over 40. It’s the full meal deal!
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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โฃThis workout is great for whatever level of fitness you are at.
I offer low and high impact options for the cardio moves, and the strength moves will help to build the muscles that are weak in a lot of us (ie. glutes, hips, posture muscles, triceps, low back).
After the workout is complete there is a great little low back routine and then a full trainer-led stretch. So, you will want to stay till the very end!
Leave a comment below too!
I would love to know what you thought, and if you are digging the background music. Thanks!
Tools: a pair of moderate and heavy dumbbells + a sturdy chair
1. Pop-out squats to lunge
2. Across body mountain climbers
8 x 20sec
3. Stagger deadlifts
4. Other leg
3 x 40sec
5. Squat to jump & knee up with a twist
6. Plank jacks
8 x 20sec
7. Single-arm, supported reverse flys
8. Other arm
2 x 40sec and the final set double arm row
9. Breakdancers
10. Jumping jacks
8 x 20sec
11. Single-arm & 1 leg bridge chest press
12. Other arm
2 x 40sec and the final set double tricep presses
Low Back Love
13. Scorpians
14. Moving airplanes
15. Opposite arm & leg lifts
1 x 40sec
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Just started my 21 Day Challenge..Iโm 58 and have a longtime exercise habit but have gotten wimpy and careless with my weight work. This will help me to start proper form, proper weights for bone density and strength. I needed guidance to go in the right direction, so thank you PJ. I love your humor and disciplined approach and I am looking forward to improvement!
DONE! Day 1 for 21 days challenge. Itโs challenging for a beginner like me but Iโm proud I did it. Thank you PJ!
But I loved it when you also did not get him anything ๐ณ
I loved this workout I love mountain bike using a chair fantastic.Still struggle with the on fours and twisting never mind feet up .I just planked on chair instead but I will get there,it just am overweight /obese actually so my weight not easy to lift but getting there.Thanks a lot .Am lucky have daughters only so they buy me presents ๐.Before I used to buy myself flowers ๐,never mind at least you get flowers every Friday .๐คฃ๐คฃ
Fat Screaming this morning …but nailed it !! Thank you PJ
Loved this workout!! Covered strength and cardio within a short amount of time. Thank you so much for providing the workouts!!
Loving these workouts! 5 days of workouts done on 21 Day plan!
I somehow hurt my thigh right at the beginning (while trying to go deeper into the lunges) but I powered through. Couldnโt get the breakdance move whatsoever ๐คฆ๐ปโโ๏ธ loved the mobility and stretch exercises at the end. Ta very muchly ๐๐ผ
Hi from Mississauga!!! That was fun!!!! I will definitely try out the 21-day challenge!!! Thank you!!!!
Iโm doing your 21 day challenge and this was an awesome, kick booty workout!! Love your honesty and sense of humor!!
Did this yesterday as start of 21dat challenge!
Just done this workout as my Day 1 of 21 Day Challenge – Thank you! ๐
This kicked my ass! Day 1 of 21 days๐
I'm dying but thank you.
Great workout, did it yesterday morning, now on to day 2!
Monday workout done!!
Need to do some more of those scorpions much tighter on right side.
Hey ๐ค it's now October, did you ever get your closet organiser?
thank you for this workout , did this on tues, and used a chair for the plank jacks. I am still finding muscles I have not used for awhile. I am glad i signed up for the 21 day workout.
Loved this workout! Thanks so much
did this one as my Day 4 – love it
Day one down as of yesterday.
I just finished my first 5 workouts of the 21 day fitness program! I gained weight during this pandemic and I was feeling very discouraged until I found your channel. Thank you!!
I think this is my favorite workout – working out about 45 days. Not sure I could not have done this a month ago though. FAVORITE !! Full meal deal indeed
Done! Loved it!!! โค
You never disappoint! Great start to 21 days ready for day 2 thank you. I also loved your comment. You eat hard for breakfast lol great
I am loving these workouts. My breakdancer looks like a half mountain climber with a slight twist ๐ฉ but I get there in the end and feel so good afterwards. Thanks PJ