NO JUMPING Workout for Women Over 40 | BUILD & BURN!!
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- Опубліковано 9 лют 2025
- No jumping? No problem! 🙌 This strength & cardio workout is designed to keep your heart rate up without any impact, so it’s easy on the joints but tough on the muscles! Perfect for women over 40 who want to build strength and burn calories, all without a single jump. Ready to feel the burn? 🔥
I used a set of 6kg/13 lbs + 8kg/17.5 lbs + 10kg/22 lbs dumbbells but you may want to use something lighter or heavier depending on your fitness and strength level.
Complete 2 Rounds of the superset 45 secs work/no rest/15 secs rest. Complete the cardio supersets for 2 rounds 30 secs work/no rest/10 secs rest
__________________________________
Superset 1
1️⃣Alt Shoulder Press | 8kg/17.5 lbs
1️⃣Front Squats | 8kg/17.5 lbs
*15 secs rest
.
Superset 2
2️⃣Alt Underhand Grip Row | 8kg/17.5 lbs
2️⃣Reverse Lunge | 8kg/17.5 lbs
*15 secs rest
.
Superset 3
3️⃣DB Pushups | 10kg/22 lbs
3️⃣Sumo Deadlift | 10kg/22 lbs
*15 secs rest
.
Superset 4
4️⃣Hammer Curls | 6kg/13 lbs
4️⃣Offset Lateral Lunge | 6kg/13 lbs
*30 secs rest
.
Superset 5
5️⃣Split Lunge Clean & Press (R) side | 8kg/17.5 lbs
5️⃣Split Lunge Clean & Press (L) side | 8kg/17.5 lbs
*15 secs rest
.
Superset 6
6️⃣Kneeling Tri Ext | 10kg/22 lbs
6️⃣Glute Bridge | 10kg/22 lbs
*15 secs rest
.
Superset 7
7️⃣Skull Crusher to Situp | 6kg/13 lbs
7️⃣DB Scissor Kicks | 6kg/13 lb
*30 secs rest
.
Cardio Finisher - 2 Rounds of each Superset x 30 secs work/no rest/10 secs rest
Superset 1
1️⃣X Body Repeater (L to R)
1️⃣X Body Repeater (R to L)
*15 secs rest
.
Superset 2
2️⃣Jab Jab Knee Drive (L) side
2️⃣Jab Jab Knee Drive (R) side
*15 secs rest
.
Superset 3
3️⃣Shuffle Punch
3️⃣Squat Hold Punch
*15 secs rest
.
Superset 4
4️⃣X Body Climber Combo (L) side
4️⃣X Body Climber Combo (R) side
*Workout Complete 🔥 Burn 304 Calories
**Total calories burned will vary depending on your body composition, workout intensity, and fitness level.
Like the music? Find my playlist with the music I've used here:
share.epidemic...
And, if you sign up to Epidemic Sound through the playlist link, you'll get 7 days for free!
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Disclosure: As an Amazon Associate, I earn from qualifying purchases. This means that I may earn a commission when you purchase products through the links on this site, at no additional cost to you.
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DISCLAIMER
This is my own personal workout and may not be suited for you. It is strongly recommend that you consult with your doctor before beginning this or any exercise program. By engaging in this exercise program, you agree that you do so at your own risk
Thank You For Following Along
Penny xo
Way to crush it! 💪 How did you feel after this no-jumping workout? Did you still feel that burn? Let me know in the comments!
Feel amazing ❤😅
No jumping workouts really work so well for me. The cardio finisher with boxing made this even better. 🥊
@@garagefitnessgirl powerful!!!
420 kcal 💪 super entraînement, merci beaucoup ❤
Fabulous!!! 🦾🦿 Yes, heart rate up and perspiring, lots.
I’m on vacay and glad I can take these on the road with me 😊
My heart was pumping the whole time! That was no joke! Thank you Penny! I feel sweaty and accomplished!
Awesome! The quick transition times make this a real burner!
Felt the burn. Loved the combat, punching towards the end 👌
❤❤❤ thank you Penny - ❤ the split lunge combo keep them coming 👍
Love this!! 💪🔥❤️ Thanks Penny!
Great full body intense workout that's easy for us with ouchy knees. Thanks Penny!
Way harder than I expected with the no jumping!! Definitely out of breath and sweaty! Thank you so much
Yes felt the burn. Love the cardio finisher after strength and you always hit the core and I love that. Thanks Penny!\😅
Spectacular Set up ❤it
Loved it Penny! Thank you!
Super workout! thanks a lot 🙏 And your dogs ❤❤❤
Holy cow penny this was no joke I loved it I did the elliptical before this and had to stop a couple of times to catch my breath this is also my first time coming back from being sick but geez I burned major calories and had fun I will def do this one again one of my faves ❤
Awesome Melissa :) The short rest breaks make this one a real killer! Hope you're feeling better!
Hi penny...for sure my heart rate went way up🥵 after 2 wks break that was challenging...thx🎉
Great workout! 👏🏾👏🏾thank you Penny!❤️
Loved it!!
Wonderful!! Glad to hear it 🙌
Amazing!!!!!!!!!!!!!!!!!!!!!!!!
Done ✅ and done ✅
So so good even with no jumpy
Did it once and then repeat circuit one again 🎉🎉🎉
Done ✅
Again
Still felt the burn!
Excellent 💪🔥
Great workout 💪 👌 👍
❤ it Penny! I was a 😅😅😅😅 mess
Back to what I love the most after I was out almost for about 4 months 🙃
My T-shirt was full of sweat, and my heart rate was up the entire time.
Thank you, Penny! ❤
Thank you❤
You're welcome 😊
great workout just what i needed today thank you💛
So glad it was helpful and enjoyable:)
Very nice one! I'm changing up my workouts (thanks to Dr. Stacy Sims' work), but I am keeping your workouts on rotation, they're so good!
Definitely still felt the burn!
Thank you, Penny! I definitely felt the burn!
I would love more like that 💪🏼
🔥🔥🔥 que treino extraordinário....treino incrível....todos os sets são maravilhosos.....e no fim o kickboxing tabata.....cereja no topo....obrigada obrigada pelo trabalho árduo e top
Loved it thank you, it was powerful!!!!!
Awesome workout! 23% in zone 3. Not bad for low impact.
Increíble como siempre 👏👏 el cardio kicboxing del final me ha encantado estaría bien una rutina cardio kickboxing con pesas 💪👏👏👏👏
Very innovative and interesting workouts. I sweated a lot 😅💪🦵
Wonderful! Thank you for the kind feedback 🥰
An excellent one ❤
Thank you for the great Feedback!
Awesome! ❤
AWESOME workout!! I loved it so much!
Wow! Great workout as always. Thank you 🙏
Puppy 🐶 looks so cute with that stretch 😅🥰
This was such a great workout Penny! I really loved it! Thank you so much!
That was spot on excellent!! And necessary, ha! Please do that again sometime! My legs are on fire! Thanks Penny!
O
No matter how you mix up the segments, the interval or format, it is a great workout!! I am always spent!! Keep the challenges coming!! I'm here for it 😊 ❤
Hello Penny 🤗 I still feel the burn and my heart bit🔥🏋🏼♀️🔥 It is my another favourite workout on your Chanel and I love it🥰💙I would love to see more like this one.Thank you so much.Big warm hugs from Germany 🫂🐶🐶😊
Omg This workout was a killer! I had to stop in the middle of overhead triceps cause I needed to take a 5 minute break! Thanks for pushing❤ me Penny!
The short/no rest was a real heart starter 💪😅
Holy moly, that was a tough one but so good. Thank you Penny!
YAAASSSS!! Glad you had a great workout 😅
LOVE the no rest strength exercises because it turns muscle work instantly into cardio as well… more more more 🤗🙏💐❤
I say every workout you make “this is my fav” but I really do love them all😂 this was so good! Heart rate was definitely up.Split lunge clean and press was a goodie. The cardio finisher was also a nice treat! I loved the kickboxing workouts you’ve done in the past so this was a little taste of that. Thanks for keeping me strong Penny❤
You’re so welcome Kimberly! Absolutely love having you here following along with! Appreciate your positive vibes 🤗
This was superb 😅
Definitely got the heart rate up and still felt that nice 🔥
Absolutely loved the cardio finisher 💪
Thanks Penny 🫶
Que delicioso ejercicio!!
Thank you ☺️
I love the repeat super set workouts with the cardio finisher! This was my favorite workout you’ve created!
Absolutely feel the burn and heart rate go up, love it love it ❤❤❤ Thank you Penny ❤
I love no jumping build and burn! Thank you!
So good right!!
Thank You Penny❤❤❤
You’re so welcome 🤗
Loved this! Just getting back into working out due to back hip pain. This was my first real workout in a couple months. Though I have lightened up my load, it felt good. We'll see how I feel tomorrow. Loved that there were no RDLs. Those are out. Bridges are great! Thanks!
Wonderful! Glad I was able to help you get moving again! Glute bridges are always a great substitute for RDL’ if they come up in another workout and you need to swap them out 🙌
Another amazing workout! Thank you ❤...also I always have to say how much I love the cool downs with your puppers!
Excellent workout that got my heart rate up no problem. Thanks so much!
Perfect!! Glad to hear it!!
Great sweatfest! Thankyou Penny 🤗
Glad you had a great workout 💪😅
Loved this. Freezing in a London and I’m full of cold so this was the perfect workout to get me moving, feeling ready for the day ahead. Great work out! Thanks Penny x
Super!
🥵🔥 SO GOOD!!! Still felt the burn...excellent workout! I'm always a fan of the 2 times through👍
Thank you Penny...amazing, fun, affective workout💛💪
You bet my heartrate went up. Hubby came into the kitchen before work, and I was saying my heartrate is up and it's only 2%. I don't think he heard me through breathless talking. My jumping days are over since Arthritis began Yeats ago. I always thought jumping was necessary.Unfortunately, I needed to wait until today to do this video because the members only don't have the download option, which I need, having satellite internet and being on data caps especially since hubby works from home. 😂 Teddy 👍👍👍👍👍
Loved it I felt ever second of it 🎉
I sweated a lot and enjoyed the exercise. I love your dog🐶😃, I have 3 cats 🐈 ❤too.
Thank you!! Glad you had a good sweat session 😅
Still felt the burn and have a great sweat up! 😅
Awesome 🙌 Love hearing that!!
Loved this outside in the garage freezing 🥶. Warm now though ❤ 🐕
Love ALL your work xx.
Thank you! That means a lot 🫶
Penny another great workout! Going twice through with no rest between and then repeat kept the cardio up! Love how you always change things up it’s SO motivating 💪👍The music in this one was fabulous!!! Loved the finisher too. Thank you Penny!
Love it sweating 🥵👍🏼
Pure gold as always Penny! Thank you ❤
THANK YOU ☺️ That means a lot 🙏🙏
🔥 yesssss that was heart beating
Glad to hear it 💖
Definitely felr the burn w No jumping! Always love the supersets . U add such great variety and never boring. Time literally flew by! Those kneeling push ups tho 💯💯💯💯
Great workout…totally got my heart rate up 💪🏻
Fantastic!
Thanks Penny. Really enjoyed it😊
Fantastic!! Glad to hear that 🙌
Great workout for dealing with a foot injury and in a boot....The modifications were on point! THANK YOU!!!!!!
This workout kicked my ass ❤loved it 😊
YEEESS!!! I love that 💪😅
I'm feeling🥰 the burn for me and another person
It was sweaty! Thank you! (I have 4 dachshunds.)
Best dogs ever 🙌
Done 🎉
I crushed this workout! love the low impact! I burned 304 calories!!
Fantastic! Love that for you!
Superbe séance 🔥🔥🔥 j’ai adoré ❤❤❤ merciiiii beaucoup Penny 🙏🙏
Yay!!! I’m so happy you liked it 🙌
Liked it a lot!! Thanks vor this challenging workout😁!!
You're so welcome! Glad you had a great workout!!
I enjoyed this workout and the two gorgeous visitors at the end ❤ My dog does the same!! ❤😊
Miałam napisać to samo❤ pieski są cudne❤
Best training partners ever 🐶🐶
Loves of my life 🐶🐶
@@garagefitnessgirl ❤️
💪😄❤️ thank you
You're so welcome!
Loved it, sweating yay❤❤❤lived the shorter rest periods to keep the intensity up🌞🐲🌞☄️☄️☄️☄️you are looking as fit as ever penny❤❤❤🌸gorgeous!🌼
Looking forward to this workout. Thank you for the inspiration, Penny. ✌️❤
You are so welcome! Hope you enjoy it 🤗
Hey penny this was awesome just completed l used it as a follow on add on to your 60 minute no repeat strength and cardio workout 🏋️ 😅😅thanks again for all your fantastic content and workout s fitness girl 👧 💕
you kicked my ass, and I mean that in the best way possible! Its so hard for me to keep myself pushing through when I am doing a home workout alone, but I pushed the whole way and gave it a full 100% with your video. Thank you! 💖
Great format. Flew by like a no repeat but it wasn’t!
So glad to hear that!! Love when a workout flies by 👐
Thank you so much 💗 I will survive 🫠💪🏼
Yes you will!!
Loved this one! Thank you, Penny!
Glad to hear it!! Thank you for following along 🤗
It might be low impact, but it's definately high intensity. I'm drenched with sweat, as I was punching at the end, my sweat was flying all over the place, I had to wipe the TV screen 😅😂🎉.
Treino massas demais derreti 🔥🔥🔥👏🏾👏🏾👏🏾🥵🥵
Awesome!! I love pasta too 🍝
🔥🔥💪🏻💪🏻👏👏 no trouble getting the heart rate up with this brilliant workout 🤩 great exercises and loved the finisher 🥊🥊 Thank you so much for another great workout, Penny 🙏❤️💪🏻
You are always welcome my friend ❤️
Yesss İ love it🎉
Yay!! I’m so glad 😅
This is my 2nd time doing this workout and I'm sweating buckets!! Maybe if I do it weekly I'll get better, but Holy Faucet Sweat Batman!
Yes I feel everything in a good way !!!💪🏾
💪🏻
No jumping but still kills me. ❤😨😖
YEEESS!! The burn was real 💪🔥
Thank u 🫶🏻🫶🏻💪🏻🔥🔥🔥👍🏼👍🏼👍🏼👍🏼
You’re welcome ☺️