πŸ‘‰ 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

Fitness with PJ workouts are made possible by the support and contributions of our viewers on Patreon. ⁣

Join the community on Patreon:⁣
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βœ… Plus more!

Help keep the channel going for as little as $3/month:
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⁣This 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

⁣
𝐋𝐄𝐓’𝐒 π‚πŽπππ„π‚π“!⁣
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25 thoughts on “πŸ‘‰ Cardio & Strength Workout All Levels or Women Over 40 2021

  • January 2, 2021 at 2:57 pm
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    Just started my 21 Day Challenge..I’m 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!

    Reply
  • January 2, 2021 at 2:57 pm
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    DONE! Day 1 for 21 days challenge. It’s challenging for a beginner like me but I’m proud I did it. Thank you PJ!

    Reply
  • January 2, 2021 at 2:57 pm
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    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 🎁.Before I used to buy myself flowers πŸ’,never mind at least you get flowers every Friday .🀣🀣

    Reply
  • January 2, 2021 at 2:57 pm
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    Loved this workout!! Covered strength and cardio within a short amount of time. Thank you so much for providing the workouts!!

    Reply
  • January 2, 2021 at 2:57 pm
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    I somehow hurt my thigh right at the beginning (while trying to go deeper into the lunges) but I powered through. Couldn’t get the breakdance move whatsoever πŸ€¦πŸ»β€β™€οΈ loved the mobility and stretch exercises at the end. Ta very muchly πŸ‘πŸΌ

    Reply
  • January 2, 2021 at 2:57 pm
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    Hi from Mississauga!!! That was fun!!!! I will definitely try out the 21-day challenge!!! Thank you!!!!

    Reply
  • January 2, 2021 at 2:57 pm
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    I’m doing your 21 day challenge and this was an awesome, kick booty workout!! Love your honesty and sense of humor!!

    Reply
  • January 2, 2021 at 2:57 pm
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    Just done this workout as my Day 1 of 21 Day Challenge – Thank you! πŸ™‚

    Reply
  • January 2, 2021 at 2:57 pm
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    Monday workout done!!
    Need to do some more of those scorpions much tighter on right side.
    Hey πŸ€” it's now October, did you ever get your closet organiser?

    Reply
  • January 2, 2021 at 2:57 pm
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    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.

    Reply
  • January 2, 2021 at 2:57 pm
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    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!!

    Reply
  • January 2, 2021 at 2:57 pm
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    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

    Reply
  • January 2, 2021 at 2:57 pm
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    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

    Reply
  • January 2, 2021 at 2:57 pm
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    I am loving these workouts. My breakdancer looks like a half mountain climber with a slight twist 😩 but I get there in the end and feel so good afterwards. Thanks PJ

    Reply

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