15-Min Total Body Strength Workout for Women Over 40
ฝัง
- เผยแพร่เมื่อ 30 ก.ย. 2024
- → 15-MIN LOW IMPACT CARDIO • 15-Min Low Impact Card...
This workout only uses 1 pair of dumbbells and hits all the muscles in the body. Supersetting the front of body, legs and back of the body, you'll cycle through 2 circuits to give your muscles the challenge and variety they need - and in under 15 minutes.
Tools: 1 pair of moderate dumbbells
This workout is osteoporosis-friendly.
2 x 45sec
Lunge to squat
Push up to dumbbell pick up (alt: moving bridge chest press)
Alt row
2 x 45sec
Weighted glute bridges
Narrow press to skull crusher
Wide row to curl
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15-MINUTE LOW-IMPACT CARDIO ➡ th-cam.com/video/QjJFwvCDxiw/w-d-xo.html
This was perfect paired with that 15 min. cardio, and I can see myself doing this one twice (4 rounds of each move) on days when I want more strength training. The moves flowed nicely and the workout went by really fast :) Thanks for the total body burn PJ!
I love your thinking Michelle! 💪
I am here for the new merch that says, “I’m just the Sideshow”!
There are so many life contexts that I could wear it in! 😂🎉
Love it! 😊
"Why do I need to be told not to crush my sk... (realizes she needs to regularly be told to breathe during a workout despite successfully breathing for 42 years)... ... never mind. That's fair." 😅😂 Seriously though, this is my new quickie-fav!!
😂 Remembering to breathe is a thing!!
Great side show!!😅
As always, with you, short does not mean easy!!! Also, I loved the side-show comment, but for a moment there I thought you were going to say "shi_t-show"!!! :)
You know it Julie! Haha! Never a sh%! show! 😂
Sue in Colorado Springs, fighting osteoporosis w/o drugs, thanks PJ
Hey there Sue 👋 Way to go! 😃
Quick & effective !! The main event was ok, the side show was brilliant 😜
😂 🙏
Fantastic!! Thanks, PJ…. This is a keeper for sure! I even upped my “moderate” weights….😲… yay me… looks like it’s time for a new “heavy”.. 😬
LOVE to hear this!! 💪
loved (not really haha, but my body did) that you combined this with 15 mins of cardio for this July workout
Glad you liked the combo Terese! 😃
THANK YOU PJ!
Loved this workout!
Loved your new line "I'm the sideshow"
😅🙏💞
Haha! 🙏 🤩
Love it!!!!
😃
You're the main show, PJ!
Aww! Love it Judy! 🙏
Can you give me any specific chest exercises to help with lost of breast tissue after having a Mastectomy on one breast, I have a few dents that I would like to fill in with muscle, without having to do a fat transfer procedure. The dents are in my upper breast area , slightly center . I did have an implant put in after surgery, but it doesn’t fill in your upper chest area. Thanks,Jeri
Hi Jeri! Chest presses, pushups, chest flies, etc will all work the pectoral muscles that lie under the breast. 💖
Thank you PJ! No side show.. 😂so good to work with you.. God bless you hugs.. Happy June!
🙌. Thank you!!
Love this workout. Definitely going to keep it as a favorite ❤️. Used 15 lb weights
Nice work there Stacie 💪
Thank you PJ!! Sideshow 😁 never... My body is happy with the workout.. God bless you
Nice work Lisa! 😀
Thanks PJ! I burnt 84kal for the past 19 mins! I used 6kg for the first round but have to drop to 5kg for wide row and 4 for skull crusher!
Woo! Go Sarina! 😃
perfect after my walk this morning! Its in y favs!! .... sideshow for sure!!! Love it!! But is it you or LH or George? Bella is the leader!
Hehe! We'll never know! 😃
Nicely stacked with your cardio workout! Thanks, PJ!❤
Yay!! Glad you liked it!! 😃
Love these quick get it in and done workouts! They are great add ons if you want just a bit more.
Thanks PJ❤
Absolutely!! Helps us to just get it done 🙌
Is there any modification for back lunges? I find them very awkward & uncomfortable.
Check out this video for lunge variations th-cam.com/video/EEBqb0_wzmQ/w-d-xo.html
and if you haven't already, we'd love you take advantage of the 14 day trial of our Over Fifty Fitness app or support this channel at Patreon? You'll get all the workouts you love plus workout calendars, recipes, challenges, community and more! Links in the video description 💕
I did it today after the stronger hips serie (my hip flexor and low back are killing meeee) it was short but intense!! Thx PJ!
Hope you are feeling better today.
Kisses from Portugal
Thank you so much Maria! Feeling better now - I hope YOU are feeling better now too 💕
That was amazing!!! thanks! trying to workout more frequently and sometimes you don't have the time or the motivation to do a full workout. i'm over 60 and I refuse to let me body fall apart!!
Absolutely Angela!! 🙌
I think I've done this workout once a month since it was released...and I (snort) laugh at P.J getting tickeled at herself with the sideshow comment every single time. 🤣
Haha! Love it! 😍
Hey, why not consider taking advantage of the 14 day trial of our Over Fifty Fitness app? You'll get all the workouts you love (including Osteo-friendly) plus workout calendars, recipes, challenges, community and more! Links in the video description 💕
Boom right out of the starting blocks none stop tbh I think I could of went a bit heavier but I'll remember for the next time I've it written down 😉
This was seriously effective after the 15 minute cardio before hand unfortunately I had nooooo balance thus evening 😅
Love our next challenge to be like this including ab work in the mix like the last two challenges seriously effective seriously good
Cheers legend you done it again
Steph 🇮🇪
Awesome Steph! You rock 😃 🙌
Great workout to pair with the 15 min cardio, loved it! Also, I'll be a little disappointed if you don't show up one day with a side show t-shirt, LOL
Never say never! 😉
Fabulous and used all the modifications you've shown me to protect my bicep tendon. ❤
I just love hearing you take charge of YOUR health! 😍
Positive PJ on the front and I’m just the side show on the back 😉
🤗 🙏
I have a stronger arm with a brace. Can I do exercises with weights with the other, healthy but weaker hand?
Yes you can - I talk about it in this video 😃 : th-cam.com/video/vR8P2uRGs1c/w-d-xo.html
Exactly what I wanted. Didnt want to work out. Felt guilty doing nothing. Bang here we go
Oh yeah Trudi!!! Getting it DONE ✅
What a great start to my day!! I love your comments, and I love the side show that is you!!!
Awwww thank you 🙏 You're the best!
Love this quick workout. Thank you PJ 🤗
Short and sweet sometimes just hits the spot - glad you loved it 😍
That was perfect.. Friday evening.. New dumbbells 4 kg.. So good.. Love the sideshow and mainshow..You know what PJ when I keep the main show Jesus, He does awesome stuff..is the
Thanks PJ.. You look so good.. Hugs and God bless😊
Thank you Lisa! 😃
Good Workout!!!!!!!!!!!!!!! THANK YOU PJ!!!
Thank YOU Janice 😀
Hi PJ, is this workout suitable to do every day
No, variety is always best. I recommend you join the Community tier on Patreon for our monthly workout calendars. You'll hit your goals faster with a plan 👊 www.patreon.com/fitnesswithpj
Hey love you and your workouts!! Just wondering when there will be more Ignite videos coming?! Can’t wait!! ❤
The whole Ignite series is only available right now for those who purchased it and joined us in June as well as the Community tier on Patreon. The whole series will be released by end of year. If you would like to have instant access to all the challenges come and join us on Patreon. Cheers!
Keep your eyes open as they will be released over the coming weeks! 😀
They are available to at the Over Fifty Fitness app - try it out with the 14 day trial - links in the video description 💕
Awesome workout, and you look amazing!
Thank you so much! 🥰
Can’t wait to see the tshirt…..sideshow!!😅
😂
Thank you PJ enjoyed that XX
Sooooo glad Norma! 💗
That was great. Thank you.
🙌
Great quick sweat!
💨 💪
That was amazing as usual 🤗
Thank you so much 😀
you are very nice
Thank you so much 😀 Hey, if you haven't already, we’d love to see you support this channel at Patreon OR perhaps take advantage of the 14 day trial of our Over Fifty Fitness app. You'll get all the workouts you love plus workout calendars, recipes, challenges, community and so much more! Links in the video description 💕
thank you.
You're welcome ☺️
Perfect! 💠
🤩
Perfect combinATION WITH THE 15 MIN. CARDIO. OFF TO THE SHOWER FOR SURE. THANK YOU FOR KEEPING US WELL OILED AND MOTIVATED PJ!
You are SOOOO welcome Lisa! 💗
I did this workout last week & again today. Even though I knew ‘ side show’ was coming, I laughed just as hard. So--YES- get the t-shirt! Thanks for this excellent, sweaty 🥵 quick workout. Donna 🇨🇦🎒❤️🍷☕️
Yay! Go Donna 💪
Great workout, PJ!! 3 of my kids start school this morning and I was strapped for time...this did the trick. It's definitely going into the regular rotation.
Fantastic! Have a great week Sandra! 😃
Wow this was super quick but super effective. Fantastic quick little workout. My arms and glutes are burning right now. X
Yeah! Go Abi! XO
The greatest show on earth! Thanks PJ 💪🏼
Haha! I know right? 😉
Haha silly- not like the circus but like the best trainer and workout platform out there. You’re awesome!!!
I couldn't find it on my Roku tv, but was NOT going to skip it, so I did it in my wee phone, lol. This is a great all over short workout, one to use when when crunched for time. Thanks pj, staying consistent with your great workouts! ❤
Nice work there Colleen!! 😃
Thanks for the "short & sweet", PJ! I especially can't get enough of triceps and squats. 😉
Woohoo! 🥳 Go Tammy!
15 minute cardio 15 minute strength. Perfect pair! Really got me sweating!
Glad you loved it Cheryl! 🥰
Just did this one after your 15 minute low impact cardio. Worked all the muscles. Thank you.
Nice combo Denise! Glad you enjoyed it 😃
Can’t wait to try this tomor am 💪🔥🔥🔥
Hope you enjoy it Anna! 💪
Absolutely brilliant as I knew it would be! Thanks PJ xxx
👍🏽 😊
💕 🤩
I love that you have these 15 minute workouts! I tend to do your workout a couple times a month because finding 25-30 minutes uninterrupted is challenging. But now I can do 15 and come back to do the other if my day allows it!! Thank you so much!
You're so welcome! Finding ways to get it done ✅
TY PJ ! And thanks for your alternative for push ups … I can’t do push ups due to neck and shoulder injuries , push ups add so much tension into my neck/ trap area ! So this one was perfect , resting my neck on the floor ❤
So glad you now have great alternatives 😃
Great workout! I planned to stack with another- thanks for making it easy and saying which one to pick!❤
You're so welcome! 🤗
Brilliant for content and brevity in a busy week! I have a slight niggle with my shoulder but the exercises did nothing to exacerbate it so that was perfect.
Perfect! 😍
This workout was perfect for me to start my day. Now I am loose and ready to lift and do a quick walk. This workout is perfect to warm you up or cool you down.
You're so welcome! 🤗
This one is going into my saved favorites! Quick and effective for sure! Another great job P.J.!
Awesome! Thank you!
Fab quick strength workout - short but no joke!! Thank you PJ
You know me now Lynne! 😃
Perfect compliment to the 15-minute cardio I did before this one!
Yay!! Thanks Patty! 😃
Great quick workout! I feel so much better! Thank you
Yay! so glad 🙂
Loved this short one PJ. The lunges to squat were great! Liked the sideshow!
Hehe! Thank you! 🙏 ☺️
This is going to my favorites too!! Love the short workouts when I am low on time! ❤
Way to get it DONE ✅
🎉 love these new workouts. Thank you.😊
So welcome Gina! 😃
Just what I needed this morning since short on time. ❤
Perfect! Have a great weekend! 😃