Lower Body Thigh Torching Workout For Women Over 40
ฝัง
- เผยแพร่เมื่อ 12 มิ.ย. 2024
- Torch your thighs with this lower body strength workout. And the best part is - no equipment required. Using a lot of single-leg drills, you'll work the strength of each leg independently while also improving your stability and balance.
And stick around until the end! You'll do a special thigh & core finisher.
Day 4 of the Unstoppable Challenge.
Tools: nothing
3 x 30sec
Squats
Squat jumps (alt: squat & heel lift)
Explosive front lunges
Explosive front lunges
3 x 30sec
Modified shrimp squat (alt: curtsey lunge)
Modified shrimp squat (alt: curtsey lunge)
Seated leg raise
Seated leg raise
1 x 30sec
Plank w/ leg lift
Side plank w/ leg lift
Plank with leg lift
Side plank w/ leg lift
01:14 Warm Up
04:40 Workout
21:05 Cool down
29:39 Workout Finisher
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Thanks for the alternative move for those shrimp squats. I tried one set each leg, but found it was too much impact on my knees. I needed your pep talk this morning: "Life doesn't get easier; you just get better at handling it." AMEN! Sometimes I get discouraged feeling like I am ALWAYS working on my health - exercise, nutrition, mental/emotional. Wouldn't it get easier given all the practice and attention I've given it?! Nope. That's how life is. But as I reflect, I am getting better at handling it. Thanks for encouraging me!
I hear ya! We are an ongoing work in progress. Awesome to see that you feel you are handling things better 🤗 💕
My new mantra "Life doesn't get easier; you just get better at handling it." Thank you for another great workout and for all the motivation that accompanied it! I loved working out in my bare feet, too! Happy Saturday!
Love this Chris! Have a top weekend 💕
Really loving this challenge, PJ!
Wonderful to hear Debbie 🥰
Awesome! Thank you 😍
So welcome Marie! 🙌
Loved this one Pj 😊
Great stuff! 😃
Great work out!
🙌
Saturday, I actually worked out on the weekend! I never do that so, PJ it has got to be your bad ass attitude that pulled me in. Enjoying this tremendously. Thanks, see you tomorrow...........as long as there are no shrimp squats
Yay Lesley! YOU are bad ass! 🙌
Loving this new challenge! Thanks !!
You're so welcome! 🙏
Another outstanding workout!! I love you PJ!!!
Sooooooooo glad Elaine! 💕 💝
The challenge motivated me to workout on a Saturday, thanks PJ.
The best! Way to go Renea! 🙌
Great workout thanks PJ 🙌😍🌻
🙏 🤗
Exellent...thanks!!!!!!!!!
Yay!! Go Maria 🙌
Back again for this torching workout! 🔥 Thanks for all the tips and cues, they help a lot! ❤
Glad you loved it again Margaret! 😃
Great workout…. Always love the pep talks 🥰
So welcome Julie! 😃
Thanks again for the great workout. I’m so glad I found you because I don’t think I would work this hard on my own. I am now looking forward to my daily workouts!
I'm so glad you found me too Joby! 🥰
day 4! thank you... looking forward to our day 5.
🙏 See you for Day 5 💕
Gracias!
So welcome Carmina! 😃
Awesome day5 and loving this whole challenge thus far. Thank you PJ!
So glad Lisa! See ya tomorrow 😃
Day 4 done! That was a killer! Thanks for a great workout PJ! Really looking forward to tomorrow!
🔥 🙌 💪
Thanks
🥰
This was great!!!! It reminds me a little of the Bunion workout that you filmed a couple years ago. I have done that one many times. It's bare feet and afterwards my feet feel great! thank you PJ for everything! I love your tid bits too!!!!
Those pesky bunions! So glad you loved the workout Janice! 🥰
Thank you PJ nice workout ,see yah day 5.
Looking forward to it! 🙌 😃
Thank goodness for the Curtsey move, ...those shrimps are JUMBO!!! You're the best PJ!
JUMBO!! Yes! they are 🤩 😆
Great workout! Day 4 DONE - bright n early this time! Thanks PJ! ❤
Great job Lisa! 😀
You're not kidding when you called this workout a torcher. I couldn't even get up off the floor at the end! Yazza!
Rest day tomorrow! 🥰
Awesome workout!! My thighs are on fire!! Wow! Day 4 complete!
On fire Vanessa! 🔥
TY! Here’s to day 4 down the hatch!
Cheers! ✅
I enjoyed this one!!! Love your banter and useful information! I still get pedicures in the winter, just no polish! My feet and legs like the attention!!
I do too! 😃
Whoa PJ!! That was a challenge and fun too!! Perfect for a grey Thursday morning.. God bless you
So glad you loved it Lisa! 😃
Great workout - gave blood yesterday so I did the modifications most of the time and took it slow - still worked hard! Thanks PJ
Ya got to take it easy when being a wonderful blood donor! 😃
Day 4 complete. Looking forward to a rest day tomorrow 😊
We deserve it for sure! 😃
Yay! Day 4 done. I actually did day 3 this morning to catch up and day 4 this evening. Loving this challenge. hoping to notice the strength gains by end of this. Thanks PJ!
I'm sure you will 🙌
done!
🙌
Day 4 ✅ great body weight only workout! Thanks PJ
Awesome Kim! 🙌
Enjoined the workout! My first time doing a workout with bare feet, need to probably do more like that.😊
A great option to keep in mind! 😃
Done! 😊
💪 🔥
I couldnt do the explosive lunges so I did the reverse lunge. The shrimp squat was not possible for me but as PJ rocks, she always give us some alternatives. Thank you Pj. It was a killer workout!
You are smashing the workouts Maria! 😃
I absolutely love this workout. It's one of my top favorite PJ workouts of all time. Thank you PJ!
Yay!! That's saying something! Thank you 🙏
Great workout! Had to put toes down first on modified shrimp squat. Wore my 8-pound vest for entire workout!
Wow! Great job Rebecca! 🙌
Thank you was hard but donei it
Woohoo! 🙌
Great thigh burning🔥 work out!❤
Go Nicole! 😃
Hi PJ.. I'm still moving along. Good leg workout. Thank you
You got this! 😃
Magic 25mins (apprx). Feel sooooo good - ❤ PJ 💚
Love it! So glad you're feeling good! 💕
Loved this without socks and shoes! Thanks PJ!
Hi Jill, it's nice change, isn't it? 😃
Day 4 done ✔️ really enjoyed this killer leg workout pj it was quite challenging bare foot 👍
Barefoot makes a great difference! 😃
Thanks for the permission and encouragement to workout in bare feet. Like it!
Worth it too! 😃
I am coming back from surgery, so this is a perfect challenge for me. Thank you.
So glad Kim! Take care as you fully recover Kim! 😀
Wowsers!! Those shrimp squats and seated leg raises are brutal!! Awesome to do new exercises… still feeling my triceps from day 1 … now my legs match!😂😂 jelly legs😂
Special, huh? 😆
Legs are burning. Great workout. I felt stronger whilst doing the shrimp lunges which means somethings working. X
This was so different but it was interesting and I enjoyed it ❤🎉🎉
I'm so glad Pam! 🔥
I like the shrimp squats - those were new to me. At 59 I’m noticing my balance is not the same as it use to be. I have to concentrate more to balance myself. You make it look so easy😊
Balance is something we all need to keep working on! Way to go Valerie! 😃
I like that it doesn't get easier I get better thank you needed to hear that today
It's the truth Margie! 😃
Love it! Perfect to do after a power walk or some cardio, too :)
Oh yes! Great combo 😃
The back-to-back squats and squat jumps were the bomb for me 😅🔥 Loved this bodyweight-only, barefoot workout! Day 4, done! 🙌
Woohoo! 🥳 Go Jing!
Boy, am I gonna feel this one tomorrow! I did the shrimp lunges the first round, but was absolutely terrified I'd whack my knee and knew I wasn't making my best effort. I switched to the curtsey lunges and felt much better.
You got this Sandra! 🥰
I throughly loved doing this session in my bare feet. Great suggestion.
Sooo glad Lisa! 😃
Ooh those seated leg raises!🔥I alway do your workouts barefoot, I much prefer it. It does mean I don’t always do the high impact option though so it’s more gentle on my ankles.
I think this is my favourite challenge of yours so far! Thank you 😊
🔥 🔥 🔥 Thank you so much! So glad you're loving this challenge!
Oh yeah my thighs are burning! 🔥But those stretches at the end felt SOOOOOO good! Day 4 Done! ✅
Rest day tomorrow! 🥰
I decided to try this with my weighted vest and was able to do it! It wasn’t easy but I am getting better and stronger!
Great stuff Anne! 🙌
Woo hoo! How good were those shrimp squats foe our core and balance 👌👌🐎 riding balance improving 👌
That's so great to hear Susan! 🐎 🐴
Great workout! Yeah, those shrimp squats are to much for me!
The curtsy lunge is a GREAT alternative 😃
Did not want to exercise but glad I did!!! Patting myself on my back!
You deserve it! 🙌
Really enjoyed coming back round to this workout after the Unstoppable challenge. Getting better at those shrimp squats🦐😂
So great to see improvements like this! Go Flora 🙌
Giggling in the stretches imagining the words said to LH. 🤣
The workout... fantastic as usual. Shrimp squats, pure evil!
Lucky for him that I love him 😆
OMG! My thighs are on fire after 10 months off with my hip replacement! GREAT WORKOUT! 💪
Wow! Go Grace! 😃
Thank you for another great workout. I have a question: can I do 2 exercises (from this challenge) a day if I have the time, or is it better choosing one longer exercise?
Great question! Please head here to ask your question: bit.ly/AskPJAnything - and then stay tuned to see if your question gets answered in my video series "Ask PJ Anything”
Wow shrimp squats, they are a doosiey but love them
Fun huh? 🤩
Did this again a day earlier than our calendar as I'll be away from home all day tomorrow. I got rid of the burlap rug so doing this barefoot was a lot easier. xo
Great thinking Adrienne! 🙌 😃
Good one! Makes me want to go to a park and walk with ducks! Is it ok on days we are feeling sassy to stack another workout as in I added one of your thigh/glute booty band workouts after this. I know you said do in order and there’s a plan . . . Is that ok? I was just feeling extra sassy today (because its Saturday)!!!!!
Yes that's fine! Add away :) just don't change the order of the 28 day workouts. That's where the method to the madness lies. 👊
As always thank you so much PJ for your dedication, I'm enjoying this challange as far. I do have a question there's only 16 days on the reproduction list, you said it is a 28 challange, so I wonder where can I find the 12 missing days? Blessings to you all!
HI there! This was a paid challenge that was open to Patreon Community patrons and paid challengers. They did it in for Feb. For that challenge they received the full month playlist (ads-free for Feb), as well as daily emails and recipes. We are now slowly releasing all the workouts from Private to Public on TH-cam. They should be all released by mid-May. If you want to join the next challenge (and have access to the full playlist for best results) keep an eye on my social posts to sign up.
@@FitnesswithPJ thank you for the update. I will keep an eye on your social posts so I can grab the next challange. Have a wonderful weekend!!
Great workout! I could barely do that seated one leg lift....what does that say about my strength? What do I need to work on?
Strength is an evolving thing ... and can vary each day! 😃
This one is fabulous!! My thighs enjoyed all the attention!!!
So glad Julie! 💪 🦵
I didn't think i needed to take my shoes off until the end, they were cold. That was very nice since my shoulders are sore from yesterday! looking forward to a yummy stretch tomorrow!
Fair enough Emily! 💕
That was much tougher than I thought it would be. Heart rate was up and am super sweaty. May have dropped a few F-bombs. Thanks PJ.
F-bombs are encouraged! 😂
Day 4...now off to hike
🤩
Day 4 done. Those shrimp lungs are special. Much harder than they look. X
We love special! 😃
day 4 - again. ".... getting better!" Surprised myself by being "able" to do the shrimp squats - yeah me!
Yay!!! This is great! 😊
Day 4, what a great way to start a Sunday 😂....2 things: I have to work on my balance ( lack of it).. and I also need a pedicure... most of still have Saturday, wish you a great, not too cold one⛱️⛈️🌈❄️☃️
Thank you Klara! 🙏 Have a great weekend!
Did day 3&4 together trying to catch up. lol Those shrimp squats were something....
Big effort Linda! 😃
I like ur exercises overall but I have an issue wd my left knee, it doesn't bend beyond certain point so I cnt do lunges of any sort. Can you please guide what can I replace lunges wd. Thanks a lot
Hey there! I talk about this in this episode of Ask PJ Anything - check it out here: th-cam.com/video/EEBqb0_wzmQ/w-d-xo.htmlsi=M2ICkM4GjmMnJPNd
When I look at your workouts I very often think, oh, I can’t do this move, that hurts my knees. But then I end up doing them and even finding the energy to push harder at the end. As you always say: “Motion is Lotion” 😂😊😅 Thanks for all your great workouts
Great job! yes! Motion is Lotion 🙌
Another winner, this time in bare feet!🦶 🏆 ❤
Love it Margaret! 🥰
30:25 amen to all you said today ❤it. And of course this Barefeet work out nut loved the no shoes! Thank you 🙏 🎉#4 ✅
Great stuff Barefoot warrior Becky! 🙌 🥰
Very humbled. Thought… no problem!🤣
You got this Michelle! 🔥
No way doing shrimp squats but I love doing curtsy lunges so that worked. I did do this workout in bare feet. I will need to get myself a yoga mat as my rug is a burlap rough texture so it was a bit uncomfortable but I loved challenging my balance! Quick question....did LH come home and start working around the house? LOL...
He's always working on something! 😃
That was awesome! Speaking of not using runners, I workout to you barefoot every time. When you mentioned your birthday coming up, I was thinking, hmm oh yes, it's the same as my husband, March 9th!
Must be a great guy! 😉
Forgot how challenging this was bare foot pj but I didn't forget how much of a killer workout it was 🤪
Haha! The way we like it best! 😃
Pj how much do you like us to pay for patreon annually? Thank you!!
Hey there! All the details about Patreon can be found on Patreon page (link in the bio). Thank you for your support!
This workout, or I should say 2nd day after, was a bomb that exploded in my tights. Seriously, I can't move much😅
Haha! The gift that keeps on giving 😃
Um, so I did this workout on Sunday. Today is Tuesday, and I'm still so sore I can't walk normally. It's my third month working out consistently, third time doing this workout. What'd I do! All muscle aches, not joint, though. Yikes! I even did a 15 min stretch after it on Sunday.
Keep moving - you're doing everything right! I also find a hot bath with epsom salts helpful, as well as blasting the last minute of my shower with cold water. You're doing great. Keep going!
Thighs were a burn’ in :-)
Oh yeah! 🔥 🦵
Was Larry practicing his one man band in the background?? 😂
I found it interesting working out barefoot! Enjoyed!!
You heard that!! Haha!! Sorry about that. He was hard at work installing my closet organizer by our front door. It was supposed to be my 50th birthday present. I am almost 53. 🙄 I dared not ask him to quit because I was going to film. Because who knew when I would get my organizer after that.
fun fact...I have been doing your work outs in bare feet for years! not sure how that started.........
You are ahead of the game 😃
Day 4 ✅ so glad , enjoyed doing it barefoot but yes I also need a pedicure!looking forward to tomorrow,
Hahaha! You deserve a pedicure Jenny! 😃
I have ONE THING to say
PLEASE MORE BAREFOOT exercise I really really loved this for a change get the shoes off
Like you PJ left leg down no problem but my right like you had to put my tie down first but I really enjoyed this in barefoot
MORE PLEASE
Thank you LEGEND
Steph 🇮🇪
We have many followers who love to work barefoot! Go for it Steph! 😃
Interestingly, the shrimp squats weren't difficult for me at all--neither for balance nor strength. I couldn't figure out what was supposed to be challenging about that movement.
It sure is interesting how what is easy/hard for one person is the opposite for someone else! Nice work Yvette! 😃
this is how shrimps killed me
Haha! Love it 😍
What was all the banging? lol
I'll have to go back and have a listen again ... but I'll hazard a guess that LH was building something! 😂
Will I ever get the hang of that shrimp🥐 thing? 🤪 Great work out! Day 4 done
Yes, I'm sure you could get the hang of it - like everything new, just needs some practice! 🥰
Legs are burning. Great workout. I felt stronger whilst doing the shrimp lunges which means somethings working. X
Oh yesss! Getting stronger 💪