Joint Friendly Cardio & Strength Workout for Women Over 40

Using low-impact cardio to get your heart rate up, and strength exercises that won't overuse any one joint, you will get the full-meal deal with this joint-friendly cardio and strength workout.
Options are also given during the abs for people with osteoporosis.
Perfect for all levels.
Tools: booty band (preferably latex - not cloth), a pair of moderate dumbbells and access to a wall
8 x 20sec
Tap out jacks w/ booty band
Arms up air squats w/booty band
1 x 45sec
Alt tubing rows
Wall sit
Bridge chest presses
Quad burner
Quad burner - other leg
Push press
8 x 20sec
Repeater knee
Repeater knee
1 x 45sec
Alt tubing row
Wall sit
Bridge chest presses
Quad burner
Quad burner - other leg
Push press
8 x 20sec WORKOUT-2 ALI: YOU ONLY NEED TO ADD PLANK W/ REACH & BICYCLE CRUNHCES TEXT ON THE 1ST SET
Plank with reach 1:10 / 2:10 / 3:10 / 4:10
Bicycle crunches OR Dead bug 1:40 / 2:40 / 3:40 / 4:40
💥 START YOUR 14-DAY TRIAL OF MY APP - OVER FIFTY FITNESS
→ www.overfiftyf...
🌟 FREE 21-DAY FITNESS CHALLENGE FOR WOMEN OVER 40
→ bit.ly/fitfierce
🥰 SUPPORT THE CHANNEL
→ / fitnesswithpj ⁣
🛒 MY AMAZON STORE
→ www.amazon.com/shop/fitnesswithpj
👊🏽 WHAT I USE, MY WORKOUT TOOLS
→ www.fitnesswit...
🤩 6-WEEK OVER 40 FIT & STRONG BLUEPRINT
→ www.fitnesswit...
💝 30-DAY HOME FITNESS PROGRAM FOR OSTEOPOROSIS & OSTEOPENIA
→ www.fitnesswit...
--------------
"Common Exercise Subs & Modifications If You're Injured or a Beginner"
• How to Workout at Home...
"39-Min Shoulder Friendly Total Body Strength Workout for Women Over 40"
• 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 ...
--------------
🙋🏻‍♀️ GOT A QUESTION? Have a health, fitness or nutrition question? Head here for a chance to be featured:
→ bit.ly/AskPJAn...
🆓 FREE TRAINING. Have you been thinking of starting a fitness program, but you're not quite sure how to start, or what to do? Let me be your guide! I'll send you the right workouts, daily. Sign up for your FREE 21-Day Fitness Plan:
→ bit.ly/fitfierce
--------------
⁣
👋🏽 SAY HI ON SOCIAL:
→ Facebook: / fitnesswithpj⁣
→ Instagram: / fitnesswithpj⁣
🖥VISIT MY WEBSITE:
→ www.fitnesswith...⁣
🙌🏽 SUPPORT THE CHANNEL:
→ / fitnesswithpj
--------------
NOTE: This description contains affiliate links that allow you to find the items mentioned in this video and support the channel at no cost to you. While this channel may earn minimal sums when the viewer uses the links, the viewer is in NO WAY obligated to use these links. Thank you for your support!
#fearlessandover40 #fitover40 #strongover40 #fierceover40 #fittips
/ fitnesswithpj

[@FitnesswithPJ]

⭐⭐ Leaving a Question or Comment? ⭐⭐ Hit the 🔴 SUBSCRIBE 🔴 button above first (if you haven’t already), and make sure you mention you’ve subscribed because I like to respond to my subscribers if I can!

[@janicemaloof556]

YOU ARE THE BEST FITNESS INSTRUCTOR IN THE WORLD! I AM A WHOLE LOT OLDER THAN YOU AND IN THE BEST SHAPE BECAUSE OF YOU. I LOVE THE WAY YOU DESIGN EVERY SINGLE WORKOUT FOR OUR BODIES. THANK YOU PJ!!!!!!!!

[@FitnesswithPJ]

Wonderful Janice! Thank you so much 💕

[@jenniferhoward6996]

Loved it! Your breathing was fine, and your comedy was on point with this one!😆💜

[@jburwinkel]

I think this is one of my favorites!!! It goes by very quickly, but it's got so much happening. Never a dull moment with you!!!

[@FitnesswithPJ]

Thanks Julie 🙌 🙏

[@beckyschulke6561]

Excellent!! Thank you PJ! Leg over the weight is genius!

[@dianamatteson148]

Thanks for a sweaty and fun filled work out PJ! I always look forward to seeing you! Your hair and shirt are awesome!

[@joyrobin947]

This was fun, and time flew by!

[@reneeroy5079]

You are the farthest thing from a "hot mess" PJ! I absolutely LOVE your fun, friendly and approachable personality. I actually feel like I can do this exercise thing. Thank you soooo much! Please don't ever leave us!

[@FitnesswithPJ]

Oh thank you! I appreciate this, and you, Renee! 😘

[@tracieseivertson4297]

❤️❤️❤️. That was a perfect way to start Thursday.

[@FitnesswithPJ]

Wonderful!

[@kerinarmstrong1426]

Loved this one. Thanks PJ? As a dog lover I miss George thanks for trying to get him back for us.

[@FitnesswithPJ]

I'm trying my best!!

[@fdodd5104]

Great workout, all those planks are a killer!

[@mariletz]

Love the abs finisher with this! 2nd time doing this fave. Thank you PJ from one of your KZbin/ Patreon/ OFF subscribers in Oregon 🌲🇺🇸✨🙌🏽✨

[@lizglasby6051]

Really enjoyed this style of workout. Thanks PJ

[@judypray4311]

One of my favorite PJ workouts!

[@FitnesswithPJ]

So glad Judy! 🙌

[@mariadamato9740]

What a difference eight months can make. I’m SO much stronger and fitter. Thanks PJ!

[@FitnesswithPJ]

Way . to . go . Maria 👏 🙌

[@harmony1211]

Wow! This is all I gotta say PJ. Thanks so much for challenging me!

[@FitnesswithPJ]

Anytime, babe!

[@emilycolby5629]

Another great work out! I totally agree Buster, that leg over the dumbbell was totally brutal! Keep these coming P.J! Oh and don't listen to the haters about you breathing! When I hear you breathing it makes me feel like I am not alone and normal! ❤

[@FitnesswithPJ]

Right there with ya!!

[@nancymillar4434]

That was awesome. Thanks PJ. 💪🏻🦵🏻🫀🫁🧠

[@robynfenson8873]

LOVE YOUR HAIR AND THE WORKOUT!

[@FitnesswithPJ]

Thank you Robyn! 🙂👍

[@robynfenson8873]

thankyou pj you are my new personal trainer so glad i found you

[@jillnewkirk947]

I loved this workout! My abs were on fire!

[@FitnesswithPJ]

Good stuff, Jill!

[@margaretflynn1288]

I liked the format of this workout, PJ. Appreciated the joint friendliness! The cool down stretch was wonderful! ❤️

[@FitnesswithPJ]

Awesome!!

[@heidivandyck9611]

Great after a long week of work traveling

[@kimgriffin9506]

Great workout! Love the new look, especially the shirt;)

[@FitnesswithPJ]

Thanks, Kim!

[@jenniferwoodward9965]

Breathe away! Thank you!

[@FitnesswithPJ]

😘

[@mariadamato9740]

Lame??? Heck no!!! 🙌🏻🙌🏻 Heart pumping ~ Sweat dripping - loved it 😊

[@abigailsandham]

Great varied strength workout, got the heart pumping too. Brilliant x

[@FitnesswithPJ]

Wonderful!

[@theresaargie1688]

Much tougher than I expected!

[@FitnesswithPJ]

👏🙌

[@louisacowie4263]

Love when you tell us not to leave you as the burn kicks in…I always respond that I’m thinking about it😜! Thank you as always PJ and look forward to the next workout!! ❤

[@FitnesswithPJ]

Hahah, thanks for not leaving me, Louisa! 🙃👊

[@sbakes1577]

Poor George! I was wondering what happened to him. I’m glad he’s still kickin! Great workout. Just what my aging joints needed today.

[@cherylr4450]

Love your hair, your T-shirt AND your breathing! Makes me feel better when I’m huffing and puffing to know I’m not alone. Be kind to yourself. 😁

[@fayemcdonnell7288]

What a great session! Legs were definitely shaking on the second wall sit, and I had to lay my dumbbell flat!!😂😂 I just couldn’t lift my leg high enough !!😂 what a sneaky thigh burner that one was, brilliant! ❤

[@FitnesswithPJ]

You got this Faye! 🙌

[@mercurialtoo]

If they are focused on your breathing they definitely are not pushing hard enough. Haters gonna hate. Great workout pj!

[@FitnesswithPJ]

Haha, true enough. Thanks Amy!

[@sarahskipper8089]

Love the hair, love the shirt and loved this workout!! I am a sweaty mess and worked all the muscles without hurting my joints!! Another great workout PJ!! Thanks!!

[@FitnesswithPJ]

Woo hoo!! Thanks Sarah!! 👊

[@shapeurmind]

Awesome one! 🙏

[@emmamcmillan5514]

Loved this workout ❤ and love your hair too, looks fabulous!

[@FitnesswithPJ]

Thanks so much 😊

[@sarageva8361]

Love the workout and love your shirt😄. Thank you for sharing.

[@FitnesswithPJ]

Of course. Thanks, Sara!!

[@marshakeck5690]

Thank you PJ! I love your hair cut!!! I liked this workout, especially the lifting the leg over the dumbell part!

[@FitnesswithPJ]

Thanks Marsha!

[@mariadamato9740]

Hey good looking! Love the new hairstyle and great workout ! Starting my day out right. 😉

[@FitnesswithPJ]

Awesome. Thanks Maria!

[@angelicamarchini9400]

Another amazing workout!!

[@FitnesswithPJ]

Glad you liked it!!

[@rebeccakomarek4668]

Great workout! Did it first thing in the morning and now I feel amazing!!!

[@FitnesswithPJ]

How great is that? 🙌

[@susanlumley5547]

Loved this and your hair looks FaBUlous!! ❤👌💇‍♀️

[@FitnesswithPJ]

Thank you so much!!

[@loriwilliamson5738]

Love your hair!!!!

[@FitnesswithPJ]

Thanks!!

[@abigailsandham]

This was a fantastic varied workout. Brilliant stuff. Had me sweating throughout. I can also feel the muscle burn too. X

[@FitnesswithPJ]

Love it Abi! 😅

[@BusterTheWonderDog2003]

Who’d have thought something as simple as lifting one’s leg over a dumbbell would burn so much! Loved them and everything else too. Awesome as always, PJ 👍🦘

[@FitnesswithPJ]

Right?! Wooo. 🔥

[@mareepurcell4428]

Loved this workout 🏋️‍♀️

[@FitnesswithPJ]

Yay! 😃 🙌

[@kellystewart9236]

cute haircut and good workout, i like the variety of moves...makes it not so boring! (even though your rarely boring!)

[@andreaedwards2029]

This was a really enjoyable workout! Finding your channel has been wonderful. So glad I joined you on Patreon.

[@FitnesswithPJ]

I'm so glad you have joined us too Andrea! 🥰

[@jacquelinedeangelo]

PJ, thanks so much for all you hard work! I really appreciate you!

[@FitnesswithPJ]

My pleasure! 😘

[@clausm5835]

Love the workout and specially the alternatives for our special needs. You are the best. I almost didn't do it because I am traveling today (was using it as an excuse 😅) but I got my butt out of the couch and did it. You always keep me motivated. Thanks PJ!!!!!

[@FitnesswithPJ]

Woo hoo, so glad you decided to push play!!

[@mariadefatimafatima8077]

Great way to finish the week. Tomorrow some pilates and Iam done. Thank you PJ this workout is a badasssss

[@FitnesswithPJ]

As are YOU Maria! 🙌

[@DunderMifflin_ThisisPam]

Best workout ever!!! 🏋‍♀️ I have to pass this on to my 22 year old daughter, who hadn't worked out in awhile and I recommended one of your workouts from a couple of years ago...and she could hardly walk for a week!! Her leg muscles were done! (I felt rather strong and tough though 😆)

[@FitnesswithPJ]

Ohh no...sounds like she needs some extra stretching!

[@gracelagrue4327]

I received my resistance bands yesterday and was so pleased I got to use them today! Really enjoyed this one and once again, thank you!

[@FitnesswithPJ]

Yay!!! How'd you like them??

[@pennytennant1909]

I haven’t been here for awhile and I forgot was I was missing!! GREAT workout PJ!! Love your new background and I especially love your disclaimer in the beginning 😁❤️!!

[@FitnesswithPJ]

😜🙌

[@rebeccacass5555]

That was great. Used my 15s and was feeling it for sure. Love the new shirt and hair style. Nice ab routine as well.

[@FitnesswithPJ]

Woo hoo! Nice work, Rebecca..and hey, thanks!

[@loriuntermeyer1207]

Perfect One !

[@lisachoudhrie3512]

Thanks PJ, this was so good, never done these leg lift over dumbbell thingy.. Keep going PJ God bless you and hugs

[@FitnesswithPJ]

🥰

[@mariletz]

Saving this one to my FAVES list. A little bit of everything - thank you PJ! From one of your KZbin + Patreon subscribers in Oregon 🌲🇺🇸💪🏽🫁🦵🏽🫀🙌🏽

[@FitnesswithPJ]

Awesome! Thank you!

[@heidivandyck9611]

Thank you for everything

[@FitnesswithPJ]

You're so welcome, Heidi!

[@kristiellison1146]

I loved this one and so did my aching knees....so nice to be able to still work out while not straining them today. :)

[@FitnesswithPJ]

Glad it worked for ya!

[@terriwilliamson8035]

Day behind in the workouts but so happy I didn’t skip this. Love the combination of cardio and weights. Just a FYI I like it when I hear you breath heavy it confirms you are real! ❤️

[@FitnesswithPJ]

Sure am, haha!!

[@mariadefatimafatima8077]

I add this one on my fav list, for sure i will do it again. Tomorrow is my rest day so see you on monday. Kissea Pj!

[@FitnesswithPJ]

Sounds great! Have a fun rest day Maria! 🙌

[@valeriegoldberg6917]

Thanks PJ, this was a great workout. I needed this, haven’t worked out in a few weeks. Very nice new look.

[@FitnesswithPJ]

Happy to have you back, Valerie! 👊

[@christysweet5949]

This workout flew by. I have strong quads and usually find those exercises somewhat easier but those leg over dumbbell got a burn going on!!! Thanks PJ Love the hair!!

[@FitnesswithPJ]

Woo hoo!! Awesome. Thank you!

[@jeangreaves3912]

Definitely one of my favourite workouts, hmm, I seem to say this a lot!

[@FitnesswithPJ]

Well I love hearing it, so keep it coming Jean! 🙂💯

[@alsci2489]

Loved this one. Also got to try out my new 7kg dumbbells from Santa 🎅 yay x

[@FitnesswithPJ]

Oh bam!! 💥 💪

[@judyescobedo4769]

First time with you and I really liked your work out Some of the exercises I have never done before. I will certainly be coming back for more. Thank you!

[@FitnesswithPJ]

Wonderful to hear, Judy! And Welcome!! 🤗

[@juliemoses1909]

The lift leg over weight exercise is great, crampy but great. The hip flexors are involved. I sit a lot and this was challenging.

[@FitnesswithPJ]

Lot's of great workouts on the challenge to get your body feeling good again after a long day of sitting!

[@rebeccacass5555]

Loved this one for the second time doing it. It is very challenging but when you said this is the last round I knew I could finish strong! Thx P.j. Feeling sweaty and great!

[@FitnesswithPJ]

Nice work, Rebecca!

[@susankazmierczak4611]

Just finished day one of the 25 in 25 challenge. Loved the workout, left me feeling a little exhausted though. Should sleep well tonight anyway. Day 2 tomorrow.

[@FitnesswithPJ]

Keep it up!! 👊

[@madeleinenelson8725]

I have had a flare of arthritis in my hip. I tried the leg raise over the weight. It caused instant cramps in my quads. Tied both legs same results. I go to physical therapy next week. Used the percussion gun to work it out. Loved this workout before hip issues.

[@FitnesswithPJ]

Hi Madeleine, sorry to hear about your arthritis flare-up. What I recommend instead, if own ankle weights, is to lie on your back, one leg bent (fott on ground), brace the abs & slowly lift and lower the other leg up - keeping it straight. If you don't have ankle weights, really tighten the quad are while you lift, and go slow. 👊

[@angharadgaylard2565]

Fab workout loved it 👌😁

[@FitnesswithPJ]

Awesome! Thank you!

[@ustadaayshaiqbal1564]

Hi thanks a lot for the video at least I finally found some one who is doing work for us I did this work out today feel good and my knees was doing good 👍 I want to loss as well best regards love you

[@FitnesswithPJ]

Welcome Ustada! so glad you enjoyed the workout - hope to train with you again soon! 😃

[@dianesklar2837]

I'm new to this channel but loving it. My friend Lou met you in London last month. Come to Lyon, France !

[@FitnesswithPJ]

Hey Diane 👋 - Was great meeting Lou ... and Lyon would be amazing!

[@jing.ocampo]

I used to hate the repeater knee because I found it so challenging---but hey now it's easier (yay for progress!) 😊 What was tough today was the quad burner (foot over the dumbbell)! The tubing rows was new too, so that pushed the envelope a bit further! 💗😘

[@FitnesswithPJ]

So great Jing 👏 💪

[@abigailsandham]

Great workout. On holiday so only had access to a lighter than normal, for me, dumbbells plus no booty band but I used Natalie's physio band instead. Tide it in the middle. See even I can do work arounds. x

[@FitnesswithPJ]

Good stuff, Abi!! 👏

[@cindyallard2022]

This workout was surprisingly challenging for me. I did it, although a few moves I did fewer reps. Thanks, as always, PJ!

[@FitnesswithPJ]

Great job Cindy! 🙌

[@georgiecameron4007]

Loved that I got to do this one again pj even though the leg lifts are still brutal!! 😖 But such a good workout 👍

[@Balletpro1]

Thanks PJ for another AWESOME routine!!!! Just what I needed this morning!!!! Enjoy your day!

[@deannafoster1312]

this was one of my first work-outs from the patreon calendar when I joined a year ago. It kicked my ass then! I'm happy to say a year later, I crushed it and added on a little extra at the end :)

[@FitnesswithPJ]

Oh yeah Deanna! 🔥 💪 🔥

[@nikischuck5856]

Wow great workout, so effective - burning even! AND no heavy breathing from you PJ! Thanks PJ

[@puzzledpets]

This was great, I've loved the shorter work outs but today had the time for this and really enjoyed it. Thanks PJ!

[@FitnesswithPJ]

So welcome!!

[@jburwinkel]

This went by so fast! I loved it, except for the leg over dumbbell torture! Thank you!

[@judypray4311]

Love it! Cardio + strength is my favorite type of workout.

[@lezlier.6679]

I actually love the dead bugs and I don’t have osteoporosis/penia. I can really feel my core when I do them slow and controlled. Oh, and cute hair 😍

[@FitnesswithPJ]

Oh yes, they're good for everyone! Thank you!

[@michelleelizabeth299]

Awesome workout PJ- definitely feeling the burn!

[@hestermurray3435]

This is a great one - love the combo of cardio and strengthening exercises!

[@staciemberton2565]

Really enjoyed this one! It was fun and challenging, the time flew past. And the stretching at the end was sublime 💕

[@FitnesswithPJ]

So glad to hear, Staci!!

[@Randi-i1q]

Thanks PJ - another great workout! I definitely need some mid-size weights. 12 & 18s please Santa

[@FitnesswithPJ]

I'll put a good word in for you Randi 😆

[@Randi-i1q]

I appreciate that PJ 🙏💜🙏

[@ailin6661]

Thank you for this well-designed workout for cardio + strength. Enjoyed it so much.

[@robynparker5845]

Well nice workout PJ loved it...those quad burners are effective ...killer abs at end too haha Love your hair btw forgot to say so the other day. Also breathing was all good I only had a few crackle sounds on and off not sure if it was the mic or something else in technical world :P

[@georgiecameron4007]

Loved todays mixed cardio and strength workout pj it was just so good but those leg lifts over the dumbbell were just brutal 😜

[@Truthsayer112]

I wasn’t feeling like working out today but i’m glad i pushed play and did it anyway. This was just perfect!! I loved the variety and the mix. Another favourite workout. Thank you ❤️❤️❤️

[@FitnesswithPJ]

Happy to hear it was just what you needed.

[@stiofaininnichlerigh8168]

THANK YOU PJ YOU DONE IT AGAIN OUCH but loved it thank you thank you thank you ........O and HATERS get over yourselves we all need to breath love to see the haters talk and do this exercise and not breath heavy on a mic lol Keep them coming PJ only for you after TWO ROUNDS OF 25 AND 25 CHALLENGE you have got me in fantastic shape......keep them coming O and I've heavier weights coming too 💪 O and llloovveee the hair 😍 you look fabulous Lots love Steph 🇮🇪

[@FitnesswithPJ]

Good for you Steph!! Nice work!!!

[@henrylescar7399]

Hey PJ, hearing you breathing was motivating for me ! I liked this combo band/cardio/strength and the cool down was a good stretch for me. I didn't register for the webinar because of time lag, where can I find it ?

[@FitnesswithPJ]

I sent the replay link to everyone who registered. So, if you missed it (and didn't register) remember to next time so you get all the replays 👊

[@georgiecameron4007]

Omg pj those leg lifts are still as brutal as the first time we did this workout but still such a good workout 👍

[@FitnesswithPJ]

🙌 😃

[@maryenglish1361]

Great workout! No worries on the mic….only heard your voice. I do have a question. Often after stretching my hamstrings, I will experience tingling in my toes for several hours. What do you feel is causing that? Thanks!

[@FitnesswithPJ]

Hey Mary! Tingling can mean it's a nerve thing. Keep an eye on that and see if wiggling the toes helps relieve it (if so - good news), and if letting the stretch go a bit helps as well. 👊

[@priscillacarey877]

Really like the mixed cardio/strength for a change. Also, like the hair. Can you do an insta post about it (much maintenance)?

[@FitnesswithPJ]

An insta post about my hair?!

[@SimplyOrganizedLLCMadison]

Your mics have been fine, if I hear you breathe PJ it reminds me to breathe. Thank you

[@FitnesswithPJ]

You got it!!

[@TheRohitpuri]

Is it ok to do squats with runners knee?

[@FitnesswithPJ]

As long as there is no pain. If there's pain, stop!