Get Stronger At Home: The Ultimate Strength Training Routine For Women Over 40
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- Опубліковано 25 чер 2024
- We have a little bit of everything in this strength training workout. From a strength EMOM drill to a strength Tabata to a strength circuit! This workout delivers.
There is no cardio in this workout, however, your heart rate will most likely climb due to the multi-joint/compound exercises I have programmed.
Alternatives are given for the push-ups and get-ups and this workout is also osteoporosis friendly.
Tools: a pair of moderate & heavy dumbbells
Strength EMOM
x3
10 Squat & halo
15 Deadlifts
Strength Tabata
4 x 20sec
1-arm strict press
1-arm strict press
Strength Circuit
2 x 45sec
Assisted push-ups (alt: chest press)
1-leg bridge
Bird dog row
Get ups (alt: squat)
00:00 Introduction
00:52 Warm up
04:37 Strength EMOM
11:17 Strength Tabata
16:30 Strength Circuit
24:49 Cool down & stretch
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"Common Exercise Subs & Modifications If You're Injured or a Beginner"
• How to Workout at Home...
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• Shoulder Friendly Tota...
"22-Min Beginner All-Standing Cardio for Women Over 40"
• Beginner Tabata for Wo...
"42-Min Strength Workout for Osteoporosis & Osteopenia for Women Over 40"
• Osteoporosis & Osteope...
"26-Min Stretching & Mobility Workout for the Over 40 Body"
• Recovery Workout to I...
"How to Create a Workout Plan for Home for Women Over 40"
• How to Create a Workou...
"Returning Back to Exercise After COVID for Women Over 40"
• How To Return Back to ...
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#fearlessandover40 #fitover40 #strongover40 #fierceover40 #fittips
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I am an EMT and determined to always get myself up from the floor so I don't have to ever call an ambulance to help me up. I can't tell you how many older folks cannot get up on their own. I will do PJ's workouts as long as I can! Thanks, PJ, for an excellent session!
I’m so glad you posted this comment. I am 73 and am also determined to stay in shape so that I can live independently for as long as possible. Thanks for all your dedication as an EMT. 🙏 ❤
Protecting our futures 💕
I agree wholeheartedly!! Keep moving, keep strong for as long as we can!! Proud of you both!!
This 68 year old stayed with you the whole time, PJ! I am truly amazed at how you've helped me get strong! Thanks so much for your beneficial workouts, you're the best!! ❤
Oh Bam!! 💥 Go Colleen! 💪
Really really like this!!!!! Great workout and it was different. PJ you are a treasure! Your work, studying, teaching is unbelievable! God bless you and THANK YOU FOR EVERYTHING!
I appreciate you Janice! 🥰
Fun and fierce and effective! I used a tennis ball for the 1-arm strict press. Worked great. I was able to do the push-ups this time around. That was a surprise. Enjoyed the cool down. Your voice was very calming. Thanks, PJ!❤
Awesome Margaret! 💪
I have been telling everyone about how i train with this woman in Canada. I feel like one of those fancy people that have a personal trainer. The best part is that i am seeing the results, loving Patreon, and I truly enjoy working with you EVERY day!
That is awesome! I AM your personal trainer and YOU rock 🥰
I've exercised with you before, PJ, but have had a catastrophic illness which left me bed-bound for almost 2 years.
I've been doing beginner-level exercises for two weeks now and decided to give this one a try.
Surprising myself, I was able to complete it with 10 lb. weights. The only difficulty I have is with the kneeling down/standing up exercise at the end. It's not because of mobility, but it exhausts me. I had to do the squats. Endurance is still a problem.
I hope that you have been well. I love your hair, btw. 💠
Oh! I'm so sorry to hear this - so happy you are finally on the mend 💕 Keep, as you are, doing what you CAN do! You got this!
Loved this one! Thanks PJ 😀
Yes, I had fun. I did! I’m glad I showed up. I brought the stress of the morning to the workout, and now I’m leaving with a happier mindset. And with some determination to deal with some issues that don’t amount to a hill of beans. Exercising with you helps to put things in perspective. Thanks, PJ!❤
This is so great to read Margaret! I hope you are having a GREAT day!! 💕
I loved the halo move. It made me feel so coordinated! I enjoyed all the variety of training we did! Thanks, PJ!
Wonderful Chris! 😃
Good stuff! TU PJ❣️
Loved the variety!
Glad you enjoyed!
One of my favourite workouts now! Thank you, PJ!!
This was wonderful! I loved the variety! Thank you!!
Yay Julie!! 😃
This was so challenging and engaging. Thank you!
Glad you enjoyed it! 💪
Loved doing this challenging workout again pj 💪
Great job Georgie! It's a cracker 💕
This is one of my favorites! Thank you PJ!
Yay Michele!!! 🙌
Excellent workout PJ!!😊
Thanks so much Annette! 🥰
Loved this challenging workout pj thankyou 💪
It has it all! 😃
SO GOOD-love the unilateral movements!
Gets the whole body working! 😃
Those strict presses were brutal and I loved them! Happy to see get-ups in this workout. One of my favourite exercises.
Great to hear! Not everyone agrees 😂
great energy on this video, thank you
Yay!! I appreciate that! 😃
Great workout PJ!!
Thanks so much Jill! 🙌
Awesome workout PJ thank you just what I need
GREAT stuff Margie! 🙌
Love, love, love . . . all the moves in this workout.
Yay!! Sooooo glad Audrey! 🥰
Absolutely loved this workout ❤
Soooooooo glad Roberta! 🙌
This is awesome! Loved the new moves, the variety, and the format. YOU are awesome, PJ, for keeping it fresh and challenging each and every time.❤❤❤
Thanks so much Jing!! 🙌
Loved this format of workout!! ❤ As always another great workout!!
You keep us young!!
You're so welcome! So glad you loved it! 🙌
Great workout! I needed that today and it definitely helped destress!
The best Cathy! 😊
Absolutely great workout 👍🏼
So glad you loved it 😍
Thank you- love this one!
So glad you loved it! 😃
I’ll let you all in on a little secret! As a 66 year old with osteoporosis but in very good shape, exercising all my life, I have been down and out with bronchitis for the past month. Feeling much better now and have started back up with PJs workouts (this one is another awesome workout). Starting slow so…..I have changed the “playback speed” in the You Tube Settings to .75 or even .50 to workout until I’m totally back. This is great! I have used this before I got sick and love it. You actually get a longer workout too but can concentrate on form, etc. with slower speed. May even get more reps in than what PJ does in workout! Heart rate stays up too! PJ, your workouts are so great! 😊👍
WOW!! What an amazing UA-cam workout hack. I had never thought of this before. You're one smart cookie. Thank you for sharing and I am glad you are feeling better. OX
Funny tho………You do sound like you are a little tipsy at .50 speed. 😂😂😂.
@@kathyv5275 HAHA! Oh boy! I feel I sound like a clown at normal speed. Not sure I want to hear me at a slower one. Keep being awesome!
What a terrific workout! I love the combo's. I am sweaty but ready to take on my day! LOVED it!!
Sooooo good Emily! 😃
Great workout. Loved the variety and it was tons of fun! Thanks PJ!
So glad! 😃
What a great workout embedded with moves to keep me functionally fit, followed by a well-deserved cool down and stretch. Thanks, PJ!❤
You rock Margaret! 🙌
I'm so glad I found my way to your videos, recommended by a friend! Thank you PJ!!
I'm so glad too! 🤗
Hi P.J. This is my new favorite! Thank you.
Hi Nancy! So glad you loved it 😍
Good and challenging!!!! Excellent!!!! Thank you PJ
You are smashing it Janice! 🙌
I liked the variety of this workout!
So glad! 😀
Really loved this one!
🥳 ❤️
Loved this workout. Nice variety. Those get ups with 20s were a challenge but I loved it. Thx PJ for another great one.
Go Rebecca! 💪
Loved this workout. It sure was fun. I enjoyed the variation. Brilliant 👏 x
Soooo great Abi! 😃
I love this workout! It went so fast but I felt it right after! Thank you PJ for another winner workout! ❤
So glad you loved it! 🙌
This video was great. Loved it!
🙌
I really love this one! Easy to follow but challenging!
It's fast becoming a new fave! Glad you love it Julie! 🙌
This is definitely the ultimate strength training!!!!!!!! EXCELLENT THANK YOU PJ
You are smashing your workouts Janice 💪
Enjoyed doing a mix of methods. Kept me from that “Annnnd 4 more rounds of these to go” feeling. 😄
Haha! That's the plan 💗
This is a great workout, I really enjoyed it.
Awesome! Thank you!
That was fun, and it went by fast! Loved the variety of techniques!
Yay! Thank you Patty! 🙌
I will never stop saying: you are the best!! Thanks PJ❤
And I will never stop appreciating you! 😃
Love this workout that much I just had to cpmplete it again in the same week. Brilliant x
So good! XO
This was awesome. One of my favorite under 30 minute strength workouts. I'll keep this one in rotation!
Love this! 💪
Great workout to start my day!
Sooo glad! 😃
Wow. This was both a strength and conditioning workout !!! Thanks again, super PJ!!!!
YAY!!! Glad you liked it!! 😃
This was SO GOOD!!! Sweat is poring off of me. I was excited to come home from work and get this done!
You're the best Jana! 😃
Still lovin' this one! Thanks for putting it on the calendar PJ! 😍
Yay Flora!! 🙌
Definitely going in my favorites file!
Love it! 🥰
Great workout, thanks PJ💪🇦🇺
Hey there Jayne! So glad you loved it 🙌 🦘
This was a fun sweatfest! Definitely a strength builder! Thanks PJ! ❤
You're so welcome! 🙏 💪
Loved this and feel energised and strong! Brilliant as always, thank you !
So great Nicky!! 🙌
Had to do this a day a head. I work a 12 hr tomorrow🏥 Did the leg ups with 20 in each hand. I honestly can’t believe I did them. That was challenging!!!! thanks!!
Great job Alycia! You are on fire 🔥
This was fabulous! ❤🎉
Yay! Thank Susan! 💪
Great workout. Will be doing this again. Challenging with a nice mix of moves!
Wonderful! 🙏
Feeling wonderful, love this workout, very quick but very effective. x
🤗 ❤️
Great way to start the week. Feel energised and strong.
Have a beautiful week Abi! XO
excellent! emom, tabata, strength throughout the whole thing. Really good workout! Thank you PJW
Yay!! So glad you loved it Janice! 😃
This one got a good sweat going! Loved the flow of this. Not to jarring but definitely work! I went with heavy weights.
Great job! 👏 💪
Fun workout, happier mindset, mission accomplished! Thanks, PJ!❤
Woo! Go Margaret!! 🙌
Another great workout PJ, thanks 🏋️♀️ 🇦🇺
Yay!! So glad you loved it Sue! 😃 🦘
That was great PJ!! Loved it.. Busy Monday work day and then my son's 18th birthday party.. Needed, this work out.. God bless
Glad it hit the spot Lisa! 🤩
This one was a struggle for me today, but I made it through!! Thanks for this challenge!!
Some days are tougher than others, aren't they? 🤗
2nd day back and this was a great workout, easily modified with weights, and time flew by!
Great to hear! 💪
Love this one of my favorites 🎉😊
So glad! 🙏 😃
I said it before and I’ll say it again…great work out! Thanks PJ! I am in way better shape now than when I did this for the first time 💪🏼
Way to go Maria!! 🙌
Gracias!
Thank you Carmina! 😃
Great workout. I found it challenging
Way to go Emily! 🙌
that was great! I got my EMOM in, lol. Happy Friday and have a fantastic weekend, PJ. Cheers!
GREAT Eileen! 💪 🙌
What a tough and great workout 😅, thank you!
So glad you loved it! 😍 💪
Thank you so much for this fun workout. I found your channel a few weeks ago and have been doing a couple of your workouts every week because I was diagnosed with osteoporosis last year. I am 55 and I am in pretty good shape but I have only done yoga and movement exercises through the years and now I am learning new exercises with you using dumbbells to help with my bones. Thank you.
You're so welcome Carla! 💗
When you are ready you might like consider my 30 day Osteoporosis Program. Workouts and information especially aimed for at increasing bone density and working out SAFELY. 💕 Details here : www.fitnesswithpj.com/osteoporosis-exercise/
Great workout! A mix of different moves. The one that stands out is the last one where you come down on knees and come up with weights. This was a tough but one that I need to master for balance and to get up. Thanks PJ
I think you are talking about the 'getups'! Great future-proof drill too! 😃
This is a good one! Went quickly too!
Yay! Great stuff 😃
Such a great variety workout, time flew by! I am ready for June 1st...
Bring it on!!! 💥
You’re amazing ❤
YOU are! 💥
Great session! Shoulders were on fire after the strict presses and the bird dog rows certainly made that move ALOT tougher. Managed to stick with the 10kg’s (20lb) which surprised me 😂 and for the get ups which was tough with that weight but as it’s Friday, figured I had to earn my glass of wine tonight!😂 Thanks Pj, awesome session ❤
Haha! Love it! You DESERVE that glass of wine - ENJOY! 🍷
Gracias,
Gracias!!
My pleasure! 😃
Thanks PJ! I am progressing. I used mostly 10kg and 8kg for this workout! Now I can use 7kg for round of shoulder press. I burnt 152kal for the past 35mins
You are smashing your workouts Sarina 🙌
Thanks!
Thank you so much Carmina! I appreciate your wonderful support! 💗
Great workout, very effective. Had me a sweaty mess by the end. X
💕
Love this one. Variety is more fun
It really is! 😀
That was a great workout.
Thank you! 💕
Day 11 working out with you, loving it!!!!
Fantastic! 😘
Great workout PJ - thank you! I thought I might hit myself on the head with the halo move but I didn't - I feel like I'm winning at life today. 😆
Definitely a WIN! 😃
Super workout! Battling a cold, but I trudged thru! :)
You got this! Take care Vanessa ♥️
Awesome Awesome!!!!!!!! Thank You!!!!!!!!! Sasha R’🙌🏾🙌🏾🙌🏾💯💯💯💛💪🏾
You are so welcome! 🤗
I like this one!
😀
I am a day late but still get all the benefit! Great leg/abs mix! Thank you!
Yes you do!! Way to go 💪
That was fun!!!
💪
Great workout, PJ! Thank you.
From Stephanie in Bethesda, MD
Do you have specific workouts I should focus on for osteoporosis or should I just keep doing them all?
Hey Stephanie - With osteoporosis, it's important to avoid spinal flexion, deep spinal twists and end range of motion for spinal extension. I always note my Osteoporosis-friendly workouts in the video description.
I recommend my 30 day Osteoporosis Program. Workouts and information especially aimed for at increasing bone density and working out SAFELY moving forward. 💕 Details here : www.fitnesswithpj.com/osteoporosis-exercise/
Absolutely loved this workout. I really enjoy the different styles combined in the same workout. I was drenched in sweat by the end and my abs are already sore.
Awesome Stacie! 🥰
Got my EMOM in 😂😜 thanks PJ 🙌😍🌻
Woohoo! Go Tracy! 😃
Great workout! I like using the different training techniques- keeps things interesting! Being able to get up off the floor is especially important when you've got pets, so I get lots of practice (get down on the floor, cuddle the puppy, pet the cat, pop back up, repeat, repeat, repeat LOL) Thanks for helping keep me fit and mobile PJ!
Love it Michelle 😃