BOSU, TRX + Dumbbells HIIT for Home for Women Over 40

You are going to love this total-body HIIT workout using the BOSU, TRX and some dumbbells (with options given if you don't own a BOSU or TRX).
Alternating between strength and cardio we will get that heart rate up, torch some calories, train the core and hit all the muscles in the body. Great for all levels, and for anyone who is a little bored with their current workout routine - cause I've got a serious mix of moves lined up for us.
Tools: TRX & BOSU (optional), a pair of moderate dumbbells
3 x 30sec
Pull ups
Travelling squats
3 x 30sec
BOSU push up w/rock
BOSU lunge jumps
3 x 30sec
Reverse flys
BOSU runs
3 x 30sec
Chest press
Skaters
3 x 30sec
Lunge & curls
Mountain climbers
3 x 30sec
Tricep extensions
Squat jumps
Abs:
1 x 45sec
Bear crawl
Double to single crunch
Side plank hip drop
Side plank hip drop
Crossovers
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"26-Min Stretching & Mobility Workout for the Over 40 Body"
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• 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
/ 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!

[@jillchappell4501]

Loved hearing the birds in the background! Especially during stretches. Made me smile! Great start to the day.

[@FitnesswithPJ]

I'm glad you loved it Jill 😃 🐦 🐦 🌳

[@nancykennedy9397]

This style of workout is my favorite. Weight training and cardio. Thanks PJ

[@lisahunt6712]

It was either a nap or the workout... Glad I chose the workout! Love this one.

[@scngo123]

LOVE LOVE LOVE the mini screen !!!! Awesome idea!!!Love the workout. Great job PJ ❤️❤️❤️

[@FitnesswithPJ]

Yay! Glad it's helpful.

[@irenefunk8498]

Thank you for creating this excellent workout. I absolutely love HIIT workouts.

[@FitnesswithPJ]

Awesome!!

[@staceycramer1673]

Love the new format with time and modification screen! Great addition.

[@kimmason5160]

I LOVE the timer and the mini screen great idea!!

[@FitnesswithPJ]

Yay! Thank you!

[@romanandlena]

Fantastic workout! From a 52-yr old half-marathoner. Perfect addition to the miles. Thank you!

[@FitnesswithPJ]

Good for you!! 🔥👏

[@micheleluther5488]

You're right, flew by, felt like it was over on no time and definitely fun!!!...LOVE, LOVE, LOVE THE MODIFICATION BOX!!!

[@FitnesswithPJ]

Yesss!! Me too. So fun, glad you enjoyed it Michele!

[@pw8407]

Thank you for adding the "Modify" window!!!! That helped SO MUCH!!!! This was one of my favorites!!!

[@FitnesswithPJ]

SO happy it's helpful!!

[@barbarabudworth4091]

No BOSU or TRX, but even without them this was a fantastic w/o!! I feel energized and ready to tackle the day!

[@FitnesswithPJ]

👏Awesome to hear, Barbara! Thanks!

[@alexisl5628]

Love the modification screen.. PJ is going fancy and high tech. I am loving it

[@FitnesswithPJ]

Ooooh weeee, you know it!!

[@rinkjezondor7887]

I really appreciate the Picture in Picture showing options. Also the timer so I don’t give up. Your set looks awesome. 👏

[@FitnesswithPJ]

Yay, glad you think so Rinkje! 👏

[@kerrydavis8191]

OMG a total sweat fest from a baking London! This was super challenging even without a bosu or TRX, the ab finisher lived up to its name....thanks PJ xx

[@FitnesswithPJ]

Woohoo 🥳 Great job Kerry! 💪

[@margiegonzalez6576]

Ty for work out ,and the beautiful sound of birds in the back ground so relaxing 😌

[@FitnesswithPJ]

Love it too Margie! 🔆

[@kathymiller6331]

Fantastic PJ! Love the workout, love the timer and the mini screen. Thanks for all you do!

[@FitnesswithPJ]

More to come!

[@jburwinkel]

Fantastic! Love the modify window! Thanks again for your hard work!

[@FitnesswithPJ]

Yay, glad it's helpful! You're so welcome.

[@kellychambers6760]

Love the modifications box! I always avoided the TRX and Bosu workouts because I don't own either. Thanks for including us all! ❤

[@FitnesswithPJ]

I will always include modifications!!

[@anneschoendorf6840]

So great, from beginning to end! Thanks for keeping it fancy!

[@abigailsandham]

Brilliant workout, I do enjoy using my TRX and Bosu. Fantastic kit. X

[@janaross8186]

What a workout!!! I am so sweaty and I really needed that! Happy Monday!!!!

[@FitnesswithPJ]

Awesome Jana!! Hope you're having a good week!

[@trishweber6321]

Love this one! Love the addition of modifications screen! Fun!

[@FitnesswithPJ]

Thanks Trish!

[@jburwinkel]

Such a great workout! Really challenging, but the modifications were very helpful!!

[@FitnesswithPJ]

Glad you loved it Julie! 😃 Remember modifications do not equal a lesser workout!! 💪

[@lisawiesen3304]

Phew! Awesome workout 😊. That was just what I needed. Love the timer and mini-screen showing alternatives.

[@FitnesswithPJ]

Yay! Glad to hear!!

[@dianemartin1020]

Great workout. I really enjoyed the combination of strength and cardio using a BOSU

[@FitnesswithPJ]

Glad you liked it!!

[@sarahbowie5566]

What a fantastic workout! Ducking outside in the rain to use my TRX in the rain nice and refreshing 😅

[@FitnesswithPJ]

Oooh, that sounds lovely!!

[@debidelorme6116]

Great fun! Loved the variety and fast pace. Excellent workout hands down!

[@FitnesswithPJ]

Happy to hear, Debi!

[@myrealtor1429]

Thank you for showing us the alternate moves for those of us who don’t have Bosu or TRX. It was a good workout session with some sweats.

[@FitnesswithPJ]

Glad you found it helpful!! 😃

[@jduncan5108]

Really enjoyed this. Perfect pace and intensity.

[@FitnesswithPJ]

Much appreciated!c💪

[@brendab130]

WOW you pulled out all the stops on that one. Thanks for all the modifications for those of us who only have dumbbells!

[@FitnesswithPJ]

Absolutely. I got you!! 👊

[@pattycraig7170]

Did this workout today for the second time, this time with my TRX! Those tricep extensions are a KILLER with the TRX! 😳

[@FitnesswithPJ]

They really are! But you got this! 🙌 💪

[@karenfraney6511]

Great combo of cardio and strength 💪 Hot in the UK today! Thanks for the sweat sesh! 😅😅 x

[@rebeccacass5555]

That was awesome. I loved the variety. Sweating like crazy it was challenging for sure. Love your shirt too. Thx PJ.

[@FitnesswithPJ]

Thanks so much Rebecca!

[@lurdesluis197]

I'm working out from Ipswich UK, THANKS FOR ALL

[@jillnewkirk947]

I LOVE the modification window! Great asset until I get a TRX or bosu. Thanks PJ!!

[@FitnesswithPJ]

You're so welcome, Jill! Glad you found it helpful.

[@jillnewkirk947]

FINALLY got to use my TRX with this workout. Those things are no joke!! Love it.

[@FitnesswithPJ]

🔥💪

[@carlyreid5136]

No BOSU or TRX but this workout is 🔥🔥🔥 even without the equipment! LOVING the new modification window, PJ!!

[@FitnesswithPJ]

😘

[@barbarabaker5216]

Another High End workout!!!!! ;) Didn't have either pieces of equipment so LOVED the modification box and timer!!

[@FitnesswithPJ]

Yes, I got your back Barbara!

[@yvonnemadere2501]

Enjoy her workouts & her banter! :-D (From Louisiana)

[@missycarpenter9391]

Loved the variety of exercises, made the workout fly by today!

[@FitnesswithPJ]

Perfect!!

[@angelicamarchini9400]

Amazing workout as always PJ!! Thank you!

[@lauraharris3302]

Great workout! I definitely appreciated the modification video running simultaneously :)

[@FitnesswithPJ]

Yes! Happy it's helpful, Laura!

[@nahitonahito55]

It's AMAZING, PJ! I know many people have already mentioned, but I love your small modified window! Especially, as I don't have BOSU and TRX, I needed to do modified version. It's super helpful, PJ. Thanks for this change! This workout was really fun and tough. I love it so much. Thanks PJ! I started my day with great mood!

[@FitnesswithPJ]

Yay!! So happy to hear that everyone is finding it useful.

[@christysweet5949]

Awesome workout. One of my new favorites! Thanks PJ!!!

[@FitnesswithPJ]

So glad!👏

[@sarahbowie5566]

Hottest day of the year here today so that was a sweaty one! Love using the different equipment!

[@FitnesswithPJ]

Me too, Sarah! 🔥🙌

[@ailin6661]

This is indeed a fun workout! Thanks PJ!

[@FitnesswithPJ]

Hope you got nice and sweaty with this one, Ailin! 🔥👏

[@mrs.tussauds5876]

This workout was so engaging that I apparently forgot that I'd done it before until I saw my comment from 7 months ago(lol). It felt like the first time all over. Glad that I survived it again. Worth every drop of sweat :-)

[@gracevanankum4359]

Fantastic workout... do not have the equipment and still got my heart pumping with the modified window.

[@FitnesswithPJ]

Awesome Grace!👏

[@fayemcdonnell7288]

I must admit when I saw this session was 49 mins I was a bit worried!!🤪 you were so right tho PJ, it went really fast and was super fun. Loved how the session was programmed, definitely sweated buckets on this one and earned my Friday night glass of wine!😂 thanks for another epic week of workouts PJ x💪😀

[@FitnesswithPJ]

This is the best Faye - thank you 🙏 Have a wonderful weekend 🍷 😃

[@ginapellegrini2147]

LOVED it jumping and all! I get the naturally curly hair reference ( from NY - live in NC) it's a challenge!!!

[@abigailsandham]

I loved loved loved this workout, makes it even better when I get to use most of my gym equipment. Brilliant, sweaty fun. X

[@FitnesswithPJ]

Yes, totally!! Always fun to put it to good use...

[@kristinarussell5841]

Wow that was intense! Thank you!

[@staciemberton2565]

Great workout even if you don’t have a TRX or BOSO ball. Was able to increase my dumbbell weights and do all high impact! Love being able to see the progress 💕

[@marisol1684]

Excellent workout! Just recently got my TRX so this was perfect. Hugs from Lake Chapala, Jalisco, Mexico!

[@FitnesswithPJ]

Awesome!! Hope you're loving it, so fun! Check out my TRX Playlist as well for more!

[@rebeccacass5555]

Loved this workout. I have both the TRX and bosu and it was great. Went by fast. . I got my big knees together too - LOL. Thx PJ.

[@mrs.tussauds5876]

I love all the toys. Great workout!

[@FitnesswithPJ]

Always fun to put the equipment we buy to use, right?! 😉

[@happylemons8449]

Screen modifications: so cool! Amazing workout despite not owning a TRX or Bosu...I used my stability ball where I could. Sweaty fast workout!!

[@FitnesswithPJ]

Awesome to hear!! Glad you like the new modification screen.

[@michelekobayashi890]

Love this workout, P. J. thank you! As for geography, you were right on target: Savannah IS in Georgia, however, Charleston is in South Carolina, not North Carolina. But then I don't know ANYTHING about fitness without your help! And nothing about Canada. I have no sense of direction! 💛💚💙💜

[@FitnesswithPJ]

Hahaha, thanks Michele!

[@lynobrien2876]

A great workout. Thanks PJ

[@FitnesswithPJ]

You bet!

[@robertahendriksen8907]

My new favorite!!!! The modify mini screen is a great idea. I was a pool of sweat by the end cause I was working hard and it's 100% humidity today in my city 😓😓

[@FitnesswithPJ]

Yes, major heat wave happening!! Nothing wrong with some extra detoxing! 💦

[@valerielamothe6291]

This was great! I have all the equipment and dont use them as often as I should, thanks for showing me how much fun they are!

[@FitnesswithPJ]

Yes of course!! Anytime Valerie!

[@lezlier.6679]

This was great! Thanks. I love doing the mountain climbers with the dome up as well 😊

[@FitnesswithPJ]

One of my faves!

[@kristiemarsala2917]

Loved this one!!! It did go by fast!!!

[@dogmom916]

I really liked this one with the variety and short sets. I also love the timer and mini screen with the mods that you added.

[@FitnesswithPJ]

So glad to hear you find it helpful Olivia!

[@maryenglish1361]

Hey, PJ! I just joined Patreon and started the October calendar with this great workout. Thank you, thank you, thank you! Sweaty greetings from Wisconsin.

[@FitnesswithPJ]

Awesome! Thank you! I just you sent you a personal video too Mary!

[@clausm5835]

Greetings from LA! Great workout PJ. I really enjoyed the tips you gave. Thank you!

[@FitnesswithPJ]

Happy to help, Claus!

[@michelleelizabeth299]

I don't know how you do it PJ, but your awesome (and always high end) workouts just keep getting better! I'm loving these workouts that include different pieces of equipment- adds variety and really spices things up. And here in Arizona the monsoons just started, so we went from 0 % humidity to what feels like 110% humidity. Needless to say, I'm practically melting after this workout :)

[@FitnesswithPJ]

Oooof, sounds like a super sweaty one! Nice cold shower is necessary!

[@mariapolito3145]

Finally did this one today, loved it! I didn’t have the TRX or Bosu but still very effective and sweaty! Thanks PJ 🤗

[@FitnesswithPJ]

Yes, still a great workout with or without equipment, glad you enjoyed it Maria!

[@khrisanderson6559]

I loved this video and you!! Thank you for helping me get in the best shape of my life.

[@FitnesswithPJ]

Amazing. Keep it up, Khris!

[@nikischuck5856]

Found this easier than last time, still tiring (hate mountain climbers!) but much fitter! Thanks PJ!

[@FitnesswithPJ]

Haha, that's alright! Can't win 'em all right?! 💪

[@shellybrooks9593]

I loved this workout! I saw bosu and thought balance ball, which I recently purchased and was excited to try. No worries, I was able to make it work! More booty band workouts please!!

[@FitnesswithPJ]

You got it!

[@mariletz]

Somehow I missed this one 7 months ago… prolly skipped it because of the length… but! I did it this time & LOVED IT. Perfect challenge, perfect mix of actions - thank you PJ from one of your KZbin/ Patreon/ OFF subscribers in Oregon 🌲🇺🇸🏋🏻‍♂️🙌🏽

[@FitnesswithPJ]

Glad you didn't skip it, it's a good one for sure!!

[@sallyannwilson9218]

Hands down my new favourite workout. Great variety and I'm not gonna lie hearing you puffing eggs me on more, keeping it real, it pushed me, 😀💪

[@FitnesswithPJ]

Awesome! Thanks Sallyann!

[@jamgray1925]

Another great workout - first time using my BOSU - and you've convinced me to invest in TRX, changing the kit and workout tools really keeps things fun and boredom at bay. Thanks PJ :-D

[@FitnesswithPJ]

You will not regret it. TRX and BOSU are so fun!!

[@jaynep9761]

Did this one today, sweaty for sure and an awesome variety. I don't have the Bosu or TRX and appreciated the alternatives without them. It was a "high end" workout indeed :) Thanks PJ

[@FitnesswithPJ]

So glad to hear it was enjoyed, Jayne!

[@yabbich]

As always love this workout. I dont have a trx or bosu but the substitutes are fine! Always love the warmup and stretch downs in your workouts…:)

[@FitnesswithPJ]

Yes, such a good workout regardless of the tools.

[@georgiecameron4007]

Wish I could give this workout another thumbs up pj but its my second time doing it and its one of my favourite workouts it has such a variety of tools and I get to use the two I love the most my TRX and BOSU 👍👍👍👍💪

[@FitnesswithPJ]

Double thumbs up! Thanks Georgie!

[@janebowden5007]

Loved the work out 🥰🥰🥰

[@FitnesswithPJ]

Fantastic!!

[@georgiecameron4007]

So glad I got to this amazing heart pumping workout again pj 👍because not only is it one of my top favourites but it also has my 2 favourite tools 💪feeling amazing now !! Thanks pj 😊

[@FitnesswithPJ]

Awww!! So great!

[@robynparker5845]

Still a fun one I do love using different equipment ....Off for my walk in the wind and probably rain today lol

[@FitnesswithPJ]

Nice to mix it up, isn't it? Glad you liked it Robyn! 😃 ☔️

[@mariaewerth670]

Great workout 🏋️‍♀️!! I don’t have a TRX or bosu ball, but did the alternative ones and it was great!! Thanks PJ ❤️

[@FitnesswithPJ]

Great!! Glad to hear, Maria!

[@dinapperez]

Great one. I've been under the collateral effects of the vaccine so I wasn't fully energized. But I finished strong!

[@FitnesswithPJ]

Glad to hear, Dina!!

[@donnabelden9826]

JC PJ! I think I have a new favourite! I don't have a trx but used the bosu for the chest presses. Sure was sweaty. Thanks PJ.

[@FitnesswithPJ]

Yes, such a good workout even without all the tools!

[@bethanyfoulds9894]

Thank you! I know those modified windows have to be a ton of extra work for you, but that was very helpful!! Thanks for the amazing stretches at the end. I'm super flexible, so the run of the mill stretches often don't do much. That 4 one is fantastic! :)

[@FitnesswithPJ]

Glad you enjoyed it, Bethany!

[@robynparker5845]

Did this one 3 months ago when I had injured hammie.....almost better now so was able to do all with no modified moves ...was still so much fun love it thanks PJ :)

[@FitnesswithPJ]

👏🙌

[@robynparker5845]

Awesome PJ...super fun I can't wait until I'm over this hammie thing to do this one again. Modified mountain climbers to plank jacks and did flat skaters that one looks so much fun on bosu :)

[@FitnesswithPJ]

Awesome!! Yes, I hope it's soon for ya too!

[@nancykennedy9397]

Oh man great workout! Don't have a TRX or bosu but love the new window for mods!!

[@FitnesswithPJ]

Yes, such a good workout regardless of the equipment!! Glad you thought so Nancy!

[@lalitacita]

That was brutal! Thanks

[@FitnesswithPJ]

LOL you're welcome. 😜

[@gillianburles8650]

Whew....demanding workout but a good one. Thanks

[@FitnesswithPJ]

Awesome, Gillian! More to come!!

[@learning6278]

Awesome workout!

[@FitnesswithPJ]

🔥🙌👏

[@georgiecameron4007]

Favourite kickass workout pj still love it👍 even though it continues to kick ass 🤪

[@FitnesswithPJ]

Oh yeah Georgie! 😃

[@dianemarasa1369]

Just wanted to share I just finished 25 in25 challenge due to things out of my control I missed 2 weeks of my once a week yoga class. When I took yoga this past week yoga teacher asked me after class what I was doing because I was getting stronger🤗

[@FitnesswithPJ]

That's so great to hear, Diane!! 🙌💪 Proud of you.

[@karenmccomb1832]

☑️Thank you PJ that was a great workout 😊

[@FitnesswithPJ]

So glad!!

[@karenhayler4158]

I do 4 of my 6 workouts a week early in the morning but on a Monday and Thursday I have to do them after work as they are obviously emailed through on the day. This workout was a brilliant one to do after work as I wasn't really feeling it. Soooo glad I did it.

[@FitnesswithPJ]

As a patron you do get early access to the videos, Karen! 😄

[@karenhayler4158]

Hi PJ I have to do my workouts before work at 9am. So for 2 days I do them after work. Variety is the spice of life 😁

[@brooksday8407]

loved this!! the combo HIIT's are so good - in my favorites list!! keep them coming!! Nothing like "high-end" workouts with PJ!! High Five!

[@georgiecameron4007]

Second time doing this workout pj and still love it 👍 because it has my two favourite tools 😊 and it still kicks my ass !!🥵

[@FitnesswithPJ]

AWESOME!!

[@yvetteneisser8650]

Love the fast pace! The second screen for modifications is AWESOME. Thank you, PJ!

[@FitnesswithPJ]

Yaaaay! Glad you thought so.

[@emilycolby5629]

I didn't think I had time before work but that was really fun! Hard sweaty but really fun. Just so you know and I don't mean to be a pain but Savannah is in Georgia and Charleston is in South Carolina. xoxo 😅😘

[@FitnesswithPJ]

I appreciate it! 🙃

[@abigailsandham]

This is one of my favourite workouts. Its fun, sweaty and as a double bonus it incorporated the TRX and Bosu ball, ace. X