Get Stronger At Any Age: Total Body Strength Workout For Women Over 40
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- Опубліковано 15 чер 2024
- This total body strength circuit is designed to provide a full-body workout while challenging your core and balance. It includes a series of exercises such as rows, lunges, knee-up presses and negative push-ups to target different muscle groups for a comprehensive workout.
Balance exercises such as single-leg shoulder presses and one-legged iso-hold deadlifts will strengthen the stabilizing muscles in your core for better posture and improved balance. This circuit also works the larger muscles of the body, increasing your heart rate and burning some serious calories.
This workout is perfect for all levels and is osteoporosis safe.
Day 21 of the Strong & Sassy Challenge. Your final workout 🥳.
Tools: 1 moderate & pair of heavy
3 x 30sec
Alt row
Goblet elevated lunge
Iso holds 1 leg deadlift transfers
Goblet elevated lunge
Iso holds 1 leg deadlift transfers
Negative push-ups (alt: chest press)
Knee-up shoulder press
Knee-up shoulder press
00:00 Introduction
01:00 Warm up
04:39 Strength circuit
29:17 Cool down & a few stretches
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Ive been working out with you for four years so, of course, I must find your workouts effective... but it also just amazes me how you manage to keep the workouts engaging and interesting and educational- Thank you PJ!!
Love this so much! Thank you so much ☺️
My left shoulder is definitely weaker! Love the combination of strength and balance. Thanks, PJ
I’m still feeling sassy. 😉 Working on getting strong never ends, but, gosh, it’s fun to keep at it, isn’t it? Thanks, PJ!❤ 💪
You know it Margaret! 😀
Great workout ❤
This was one intense workout. Loved it. Feel amazing. Now it's time for my leaving lunch..... its my last day of work tomorrow, 22 years service and now moving on to pastures new. X
Now onto the next adventure Abi!! Sending you lots of love. 💕
YAY 21!!! 🍾🍾🍾
My body has been doing things that mind has been telling me that I couldn’t and this was huge for me! So grateful and looking forward to the email discount! 🍾
Way . to . go Lisa! You smashed it! 🙌 🎖️
Well this was a good one. I planed to join Over 50 in March 25 when my Over 40 expires. Can’t wait!
Look forward to seeing you there Ellen! 😃
Strong and Sassy is DONE! Thank you for another awesome challenge!
Bam A LAM!!! Congratulations on a strong finish!!! 🥳 Go Sandra!
loved this workout. YOU ARE JUST THE BEST FITNESS INSTRUCTOR AND PERSONAL TRAINER IN THE COUNTRY!
Appreciate it so much Janice!! 🙌
Great finisher. Balance, strength, all of it. Thank you PJ.
Oh yessss Michelle! Way to go 🙌
Challenging complete! PJ today is my 40th birthday and I feel 100 times better about my body than I did for the last few years of my 30’s. I am so thankful to have found your 28 day challenge in Feb ‘23 and it kickstarted me on a fitness journey with you this year. Thanks for your killer workouts and amazing attitude, and your sense of humour to keep me chuckling. Total body strength are my favourites!
@cookiemilkshake5398 Awesome!! Congratulations and HAPPY BIRTHDAY to you!!! 🎶 🥰
Day 21 done, and Challenge completed! I truly enjoyed all the new moves that were incorporated throughout these workouts! Thank you for all the motivation, PJ, and congratulations to all!!!
Wonderful! Congratulations on a strong finish Chris! 🙌 🎖️
Excellent! Balance was definitely challenged!
So good and so important! 😃
Completed this one again today. Feeling great. The muscle burn is awesome. Now I need a shower I'm a sweaty mess right now. X
Have a great day Abi! XO
Some creative new and challenging moves - loved them! Great ending to a great program! As usual!
Awesome finish! Way to go 🙌 💪
Thank you for this workout series! Enjoyed working with you
Well done on a great finish Cindy!! 🙌 💗 💪
Finally DONE. This challenge actually push me further. I’m feeling much stronger. I’m going to do this challenge over again
Awesome finish Lisa! Great results 💕 🔥 💪
Yeah👏👏👏👏I finished 🥇 Great challenge! Really stretched me 👊 Thanks PJ 😘
Woohoo! Awesome finish Sue! Smashed it! 🔥 🎖️ 💕
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Woohoo! What a great result! You rock! 😃 💕
You have made me strong with your workouts, PJ!! I was able to do everything you did, this time! What an incredible feeling!! Thanks so much!! Woot woot!! ❤❤😊😊
Wonderful! Go Colleen 🙌
I’ll be feeling this one tomorrow! Really enjoyed the balance challenges in this one. Thanks, PJ! 💪
Way to go Leah!! 🙌
Excellent workout!!!!!!!!Sooooooooo GOOD! I hope you bring these back over the next couple months. Looking forward to your next challenge!!! THANK YOU TIMES A MILLION PJ.
Congratulations on a EXCELLENT finish Janice!! 🙌
What a great finish! So many interesting moves in this workout. Feeling strong!
Awesome Judy! Congratulations 🙌 🥳
Celebrate the wins. Done the challenge before I head out to Texas! I actually had a tennis ball close by when you suggested it the last round I used it. Nice. Thanks you PJ. I definitely will be starting this one again when I get back! Cheers 🥂
Wow Becky!!! Congratulations on a strong (and sassy) finish! 🎖
I love this one!!! Very challenging!!! Thank you!!!
You got it though! 💪
An amazing finish, and a great challenge. Thank you PJ
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Challenge complete! Woo baby! Thanks for a great month of workouts. See you in October. 🎃
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Yeah 21 day for me is Done , thanks PJ for your ever constant reminders.
Great job Carmen!! You smashed it!! 🙌
Woo hoo!! 🎉got thru all 21 days!! Thanks PJ!! Great finish to the series!! ❤❤
Awesome finish Lisa! 🙌 🥳
Pushed my limits with this one and opted for my heaviest weights, yay! This felt great, but I hope I'm able to get up tomorrow! 😂😅
Way to go Jing! 💪
Day 21 in the bag. This was one intense workout what a way to end the 21 day strong and sassy challenge. Brilliant. Only 2 days to catch up on which I'll do tomorrow and Wednesday. X 😁 ❤😊❤😊
Oh BAM!!! 💥 Brilliant! XO
Day 21 done! These last few weeks have just flown by! Great way to finish off the challenge! Thanks so much PJ!
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I completed the challenge thank you PJ you kept me going with my friends Sharon and Di who also did it 💪🏻
This is awesome! Congratulations to you, Sharon and Di - you all ROCK!! 🙌
Challenge complete!! I definitely feel stronger and sassier😁 Way to go out with a BANG! 🤩
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Woohoo - what a challenge! This by far was the toughest one yet, but enjoyed every minute of it. It pushed me into the next level of strength and fitness. Thanks PJ for your dedication and helping women (and a few good men) get fitter and stronger. Muah! 💕 😉💪🏼👍🏼
Wonderful! Congratulations Maria - you rock 🙌
Loved the challenge PJ, thank you so very much 🙌😍🌻
Oh yess Tracy! Congratulations on a big finish! 🙌 🎖️
🏁💪🔥👊👍🏁 Today’s workout was an excellent way to end the challenge! I tested my balance with advanced moves and did okay! Including the push-ups! So for me, that shows progress from day #1. Thanks for all you did to make this challenge possible, PJ!❤
Fantastic! What a great result! 💪 🙌 🥇
Day 21 done! This was a tough one and my favorite of this series! Can’t wait for the next challenge! Thanks PJ!
Way to go Bridget!!! Congrats on a strong finish! 🙌 💗
Thanks PJ would love another strong and sassy challenge 😘
Awesome finish Robyn! Sooooo glad you loved it 😍 🙌
Awesome Workout!! Thanks so much PJ!!
Any time! 🙌 💪
Finally finished - day 21 done! Loved this challenge :)
Yesss! Congratulations on a BIG finish! 🔥 💕
Day 21 redone thanks PJ love this sassy challenge.
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Day 21✅✅✅✅
What a great challenge thanks PJ x
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ok this one was AWESOME!!! Thank you!!
So glad! 😌
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Great challenge…got up every morning to get it done in real time 💪
How great is that? Congratulations on a Strong ( & Sassy) finish! 🙌 💗
Day 21!!! Woop!! Killer but loved it 👌 xx
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Wow, I need to work on my balance,lol. I doubled up today with day 20 and day 21. Finished the challenge, hooray for me. Feeling like it helped strengthen me from being sick with covid and trying to get back into my fitness routine. Love you PJ
Oh wow! Big effort Lisa! Congratulations on a strong finish! 🥰 🎖️
Yes 🎉. Thanks for programming such a challenging challenge 😅❤. Though those elevated goblet squats. 😩
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I just love this strength workout!
Go Sherri!! 💪 🙌
A day late and I just finished the challenge today. Thank you PJ
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Thanks PJ for another awesome challenge 💪👏xx
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This was one of my favorite workouts ever! Thank you PJ ❤
Yay!! So glad you loved it!! Congratulations on a big finish! 🙌 🥳
Thanks for the amazing challenge, only got 2 days behind so glad for the catch up days in the calendar. I am so glad to have found your videos on UA-cam this year.
Woohoo! Congratulations Charlene 🙌 💕
two days late but challenge complete! I feel great! Thank you PJ This was a great challenge and I do feel like I have improved over the last 21 (23) days. Can't wait for the next challenge. Great job PJ
Wonderful Marian! Congratulations 🥳
This was different! Absolutely love trying new things and challenging body in different ways after all these years of training!
It is so apparent an awfully HUGE amount of work, time and effort went into this challenge PJ, bloody well done to you, it was (as always! EPIC!! Big thank you from me, hope you’ve had a good rest and a couple of g&t’s in italy!😎🥂
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I missed yesterday because I was having my hair done and so pleased you included a few catch up days, thanks PJ!
Woohoo! 🥳 I understand - you can't workout when your hair is not right!!
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Wow! That feels great, thank you
Yay!! Congratulations on a big finish Christine! 💪 🥳
Awesome challenge! Thanks PJ
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Loved this workout. 🏋️ thanks PJ 💪🏻
You're so welcome Nancy! 🙏 💪
What a fantastic way to finish this an awesome challenge. Thank you so much PJ as always for your excellent skilled programming- I really do feel stronger 💪🏽❤
Yay!!! Congratulations - you sure are strong and sassy! 💪
D21 Done! Thank you for this awesome challenge!! Can't wait for the next one!
Awesome! Smashed it! 🔥 💪
I really enjoyed every day of this awesome challenge. I don't know how you do it, but each challenge gets better and better. By the way, this is the 8th one I've done so far. I particularly like the balance exercises in this one. Definitely will be coming back to them again. Thank you, PJ, you're the best!
Wow Audrey!! Congratulations on finishing your 8TH challenge 🙌 💪
This was a good one
Way to go Margie! Awesome finish! 🙌 😃 🎖️
Love this workout- just not as much day after boxing 🥴. Note to self schedule on a different day!
Good thinking! 😃
Thanks PJ! I use 10kg for the row, 5kg for the stand up shoulder press, 6-7kg for the rest! I used 141kal for the past 37mins
Congratulations Sarina on an awesome finish! 🥰
Thanks so much you are outstanding.
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Thank you!😅
You're sooo welcome! Great job 👏 🙌
I'm doing this one again ❤it's been my fave so far !
How good is that? Go Anna 🙌 💪
This was very challenging but I loved it, and I used my 15s for the whole workout. That's a big deal for me .😅❤🎉
Way to go Gina! 💪
Gracias!
Thank you Carmina! You rock! 🙌
Holy moly, what a great workout! This is one to keep in my favorites category. Maybe someday I will be able to do it all! I kinda" went rogue on the last set....
Haha! It's ALL counted! Great job Cindy! 🙌 🥳
Great challenge! I did them all. Bulgarian split squats are the worst! Thanks
Woohoo! Congrats Donna on a strong finish 🙌 💥
When is the next challenge?! I’m ready! ❤
Congratulations on finishing strong and sassy!!! 🙌 We'll let you know as soon as possible!
Have done this one back to front with yesterday as an going away and wanted to do weights today
Loved these different moves and style ❤ enjoyed this thankyou
Wonderful! Congratulations on a big finish Anna! 🙌 🎖️
Wow what a finisher to the challenge
21 DAYS COMPLETE
First exercise I couldn't do the clean for fear of my low back screaming at me but none the less I did it
Thank you PJ another OUTSTANDING CHALLENGE
I will re start this challenge again tomorrow and do a complete round 2
Thank you for all you do for us keeping us all living our fittest and healthy life
Steph 🇮🇪
Congratulations on a STRONG & SASSY finish Steph!! 💥 🥇 💪
Really loved this programming. My thumbs are shaking because of my shoulders. Lol
Awesome job Sherri! Congrats 🥳
That was an absolutely wonderful combination of moves to work so many muscles groups and core and balance!! PJ Your programming is really physiologically intelligent… many people may not even realize how truly beneficial your programming is!! I LOVE it!! Thank you, Thank you!! 🫵
Thank YOU Tabatha! I appreciate you 🙏 💗 ... YOU ROCK!!
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Sweat fest today!!😅 x
Oh yeah 🔥
Try a chocolate martini and or a lychee martini. You may change your mind and find a new favorite.
If I HAVE too! They do sound delicious 🍸 Great finish Lisa!! 🙌
Another great one for everyone AND us osteoporosis gals! 👌🏻💜🦴 Thank you, PJ!
You bet! ❤️
This is one of my favourites! ❤
Yahoo! Great stuff Donna 😃
Gracias!
🙏 🤩