Push, Pull, Hinge & Squat Strength Workout for Women Over 40

[@FitnesswithPJ]

Thanks so much for watching! 💪🏽 If this is resonating with you, or you have a QUESTION, come and join the conversation at www.patreon.com/fitnesswithpj or head to my ‘Ask PJ Anything’ form pjwren.typeform.com/to/uCxk9B7X & have your question answered on KZbin; the last Wednesday of every month.

[@lisabarrettwilson34]

Single leg dumbbell clean, all I think about is Elle Woods teaching the bend and snap in Legally Blonde.

[@dianadye703]

After doing the Osteo workout for many months (I'm in the over 70 crowd), I was so pleased with myself to be able to do this workout with 15 lbs and keep the leg off the floor for those balance cleans. Thank you PJ for pushing me along. The dividends have really paid off.

[@FitnesswithPJ]

Great job!

[@marygartrell5277]

Nice strength workout to end the week. Thank you, I joined your Patreon group a little over a year ago and I am so happy that I did. Having the calendar to follow has really helped me to stay committed to staying on my fitness journey.

[@FitnesswithPJ]

Awesome! Thank you! I appreciate your support 🥰

[@jburwinkel]

I love this one!! Excellent variety of useful exercises!!

[@FitnesswithPJ]

It's a good'un! So glad you loved it! 😍

[@margaretflynn1288]

I was all over the place doing the single leg dumbbell clean, but I got several good ones in on each side. Some days, the balance is off! I had to work hard and focus in today’s workout, and it felt good! Thanks, PJ ❤

[@FitnesswithPJ]

Balance is like that!! Sounds like you did GREAT! 😊

[@PujaDada]

Thanks PJ. I could feel myself wanting to wiggle out of doing it but I knew that the workouts do so much more than getting me fit. They improve my mood, my energy goes up. I told myself it will be over before you know it. And I feel so much better now. I am so glad I turned up. ❤

[@FitnesswithPJ]

I'm so glad you turned up too! 💗

[@Muffie-g6z]

I LOVE this workout today! Love all of the functional movements! I am part of the 21 day challenge and am feeling stronger every day! THANK YOU!!

[@FitnesswithPJ]

Wonderful! So glad you're loving it! 😊

[@midunn4072]

I really enjoyed this one - it went so quickly - admit when I saw it was 39 minutes my heart sank a bit as I was late getting started but it was great. And the best bit was your advice to take shoes off - felt so good. I will definitely go bare foot for this and other workouts in future!

[@FitnesswithPJ]

Wonderful! Way to go 🙌

[@cindyallard2022]

Sweaty and wobbly again! The gift that keeps on giving...thanks, PJ!

[@FitnesswithPJ]

Love it Cindy! 🙌

[@michelleelizabeth299]

Wow PJ, you're pulling out all the stops for this challenge! I am seriously impressed with all these workouts so far, and I'm already feeling stronger and lifting heavier for some of these moves. Not only are you challenging us, but you've got this programmed so our muscles have time to recover, and no muscle group is neglected- a very balanced program for sure! Thank you for all the work you put into programming each workout, and this challenge as a whole- you rock!

[@FitnesswithPJ]

Thank you Michelle! That is definitely the plan 🤗

[@kellypantaleoni5166]

Wow! That was something now wasn’t it😮 Thank you ❤

[@FitnesswithPJ]

Haha! Something good, for sure! Well done Kelly 🙌

[@Balletpro1]

The ballerina in me loved this strengthening routine!!!Many thanks, PJ!!!!!

[@FitnesswithPJ]

Yay Melanie!! 🥰

[@myrealtor1429]

Yes to Day 16! Love it , again! Thank you so much for putting so much thought into your strength training workouts, and most importantly, working out with us together! You are just so awesome!!!

[@FitnesswithPJ]

Great job! This workout is getting a lot of love! I appreciate your support 💕

[@karenshumka5398]

LOVE the rip the newspaper queue! Love to hear that reminder more...So effective.

[@FitnesswithPJ]

So glad you love it Karen! 🙏 🤗

[@dr.sherrispeaks]

PJ!!!! That 1-🦿 clean! Love love that challenge! I feel stronger already!

[@FitnesswithPJ]

It's a goodie! 🥰

[@puzzledpets]

Loved the variety of exercises. I also enjoyed mixing up the length of workout, sometimes I get stuck in the 20min is all I have.

[@FitnesswithPJ]

It really is great to mix it up - types of exercise and time! 😃

[@fayemcdonnell7288]

Love doing new exercises! The bird dog row was so much tougher than it looked! Could really feel my core on that one! Interesting info about the feet! I haven’t worn trainers to work out in over 2 years! Always train in bare feet, now I know it’s good for me!! Thanks for another epic session Pj!💪

[@FitnesswithPJ]

Great job Faye! 🙌

[@independane]

And done. It occurred to me that i have upped my weights since working with you - no wonder this challenge has been even more of one for me! Go me!

[@FitnesswithPJ]

Absolutely GO YOU!! 🙌 💪

[@marykaymanns9853]

Pj I absolutely love your workouts!I am a very fit 65-year-old so I don’t have trouble with your workouts but I am challenged by them and it is comforting to know I am less likely to be injured if I just listen to you! Thank you for all that you do!

[@FitnesswithPJ]

You know it Mary! 😃

[@vernheatherprice3894]

Done! I love a good strength workout! I love that you focus on balance and quad work. I was a PSW for many year and worked in the home with the elderly. It's surprising how even getting off the toilet can be a challenge. So working those muscles and working on balance now with help us in the future! So thank you! Also I ALWAYS workout in my bare feet!

[@FitnesswithPJ]

So right Heather! 😃 🦶

[@marymccall9330]

I had to miss yesterday, and tried so hard to talk myself out of it today but got up and pushed through it! Great workout, thanks for the push! ❤️

[@FitnesswithPJ]

Some days are tough - You got this Mary! 🙌

[@juliavergarathecoach7875]

16:21 Living in Hawaii, we leave our shoes by the entrance of the house are barefoot at home. I work out barefoot and I feel my balance is better because I feel the muscles helping each other. Thank you again for this workout.

[@FitnesswithPJ]

Perfect Julia! 🤩

[@sarinalam4907]

Thanks PJ. I think I can try 8 kg for all the squat, bird dog and swing next time

[@FitnesswithPJ]

Go for it! 💪

[@elenamcmenemy9732]

Deffo giving this a go, not long introduced functional moves to class. I struggle with getting ass to grass but will keep at it. Shall report back - thanks PJ ❤️❤️

[@FitnesswithPJ]

I hope you love it! 😊

[@jensnediker7270]

Former ballerina here, thanks for keeping me strong so I can keep up with the ballet classes that I teach. A tip to keep the foot strength you talked about is to do tendus. They can be done turned out as in traditional ballet, or with the legs and feet parallel for those who have hip or knee issues.

[@FitnesswithPJ]

Great tip! 🤗

[@maureenpolak2184]

Love this one too! Keeping the balance in check. Thanks.

[@FitnesswithPJ]

So welcome!

[@jburwinkel]

I enjoyed doing this one again! I'm still recovering from Covid, but I was able to follow, and it energized me!

[@FitnesswithPJ]

Damn Covid! 🤗

[@SuperAthena2011]

Ooft! Glad this was on the patreon workout calendar for today as hadn't done it before. Loved the new moves and am a sweaty mess at the end of it. Thanks PJ!

[@FitnesswithPJ]

Woohoo! 🥳

[@VJump45]

Thank you for your comment about plantar fascitis. I had light bulb go off and realized that you are so right about it being weakness in the foot. I've been working out with you for 15 months and have noticed huge improvements in my one leg balancing abilities and thus foot strength. I used to have plantar fascitis but I realized that I haven't felt it at all since I've been working out with you. Thank you PJ. You are amazing 😍 PS I do workout in runners, but I believe my new ability to not hold onto anything while doing a standing quad stretch has resulted in stronger feet.

[@FitnesswithPJ]

Awesome Vanessa! 🙌

[@klaurvick4501]

Thank you for continuing to help us strengthen and get functional. Again, appreciate the tips and the reminders. (It's Kansas, by the way. . "Carry On..."

[@FitnesswithPJ]

You are so welcome! (Yes! Kansas 😝)

[@carolynstockton5876]

Love challenging myself with balance exercises. Brilliant as always PJ. Your hair looks great.

[@FitnesswithPJ]

Go you! Thanks so much! 😊

[@hannahwestner4626]

Wow, great workout as always PJ! (PS Carry On My Wayward Son was Kansas, not CSN&Y. I had it on an 8-track tape in my muscle car in about 1980 hahahahaha! How times have changed LOL. Listening to it now. Thanks for the memories!). (PPS I was waiting for a clip of the tubing breaking in the blooper reel. How did I miss that workout?)

[@FitnesswithPJ]

Times sure have changed! 😀

[@colleenmouse127]

Loved the bird dog row!! Really felt the core

[@FitnesswithPJ]

On fire Colleen! 🔥

[@shirleywilliamswoodger1773]

my new favourite workout!! Sweat burning my eyes! love it... the row with the leg elevated sure works better when it is the opposite leg!! But and don't laugh too hard.. I was so tired getting up off the mat I nearly fell over when the velco strap got stuck on my sneaker! Thank you so much PJ!!

[@FitnesswithPJ]

Love it Shirley! 😆

[@judypray4311]

really love how this workout touches on all the ways we move (and lift and carry).

[@FitnesswithPJ]

So important - glad you love it! 😊

[@pattycraig7170]

This was fun! I loved the new moves! Day 16 Done! ☑

[@FitnesswithPJ]

So glad Patty! 💪

[@valeriegoldberg6917]

Your bloopers are great. I like your sense of humor.

[@FitnesswithPJ]

Glad you like them Valerie! 😃

[@tammyt4959]

My heart rate was in the 150's at some points... man, I was sweating and it felt TERRIFIC! Somehow, you always make them challenging AND fun. Day 16 done! 💞Thank you, PJ!

[@FitnesswithPJ]

Great stuff Tammy! 🙌

[@karenhayler4158]

Day 16 done. I love all of these new exercises

[@FitnesswithPJ]

So glad Karen 🥰

[@merrittgray1976]

Loved the newspaper imagery. That really fired up the legs! I'm going to need to get heavier weights, I'm defo getting stronger!

[@FitnesswithPJ]

Way to go! 🙌 💪

[@tereseisaacson6392]

PJ, thank you! You bring such a smile to my face and ... to my muscles :)

[@FitnesswithPJ]

Oh yeah Terese! 😃

[@mariadamato9740]

This was great! I love the challenging new moves. Thanks PJ!

[@FitnesswithPJ]

Glad you enjoyed it! 🙌

[@lasonialamay6786]

Day#16 done! That was fairly easy! Had to modify the birddog movements. I did mines standing up due to shoulder pain issues. Ive got to invest in some heavier weights. Bout outgrown the 15lbs. Awesome w/o. Thanks PJ 💞

[@FitnesswithPJ]

Go LaSonia! 💪

[@fayemcdonnell7288]

Thoroughly enjoyed this session, always my favourite this type of programmed strength work. 2 exercises new to me, the bird dog row and one leg dead lift snatch! Found the bird dog row super challenging!!💪 absolutely tough, fresh kick ass session- BRILLIANT ❤

[@FitnesswithPJ]

You rock Faye! 💪

[@Randi-i1q]

Liked the newspaper trick - really helped my knee. Love & lunges PJ XO

[@FitnesswithPJ]

So glad it was helpful! 💕 Back at ya with the love & lunges XO

[@laracasebolt6725]

Wow! Just wow! What else can I say? Loved it!!!

[@FitnesswithPJ]

🙌 🥳

[@francescabunch1582]

This is a perfect workout for pre over night hikes. Loved it. 🩷🩷

[@FitnesswithPJ]

Sounds PERFECT! 😍

[@Niki-81811]

Day 16✅ Absolutely loved it. I had never done the rows with a lifted leg. It was interesting. That's another thing I love about u. You have different ways to do certain things,even your warm ups & I'm loving it. Thank u🙌💪❤️

[@FitnesswithPJ]

Great job Niki! Thank you 🙏

[@georgiecameron4007]

Day 16 done ✔️ amazing strength workout pj loved it 💪

[@FitnesswithPJ]

Fantastic! 🥰

[@klaurvick4501]

Had a break in my current pgm so did this one Round 3. Thank you!

[@FitnesswithPJ]

So welcome! 🤗

[@happylemons8449]

That was awesome! I've rarely worn shoes with your workouts: definitely has helped with plantar fasc. & feet strength.

[@FitnesswithPJ]

Great to hear! 🦶

[@mandylloyd6750]

Liked the variety of moves. Thanks for the tip about toning our feet with a bare feet workout. I'll give that a try!

[@FitnesswithPJ]

Great Mandy! I'm sure you'll love it! 😃

[@yvetteneisser8650]

I did it! Those balance moves were a great challenge.

[@FitnesswithPJ]

Wonderful! 🤗

[@sues6746]

Great challenging workout to start the day 👏👏👏

[@FitnesswithPJ]

It a goodie! You are rocking this challenge Sue! 🙌

[@susankaplan9948]

Great, tough, tough workout. I might stay on the ground the rest of the day..well..not really...it's in the morning. I'd better get going. Thanks PJ!!!!!

[@FitnesswithPJ]

Haha Susan! Have a great day! 😃

[@kairains62]

You have me so well disciplined after a couple years of following your calendar that as soon as I get ready for a chest press, my bum shoots into the air to do a bridge even if that's not what you're doing. PJ muscle memory!

[@FitnesswithPJ]

Love it! 🎖

[@ginaquinton9410]

Day 16 ✔. Great workout. I've got this 👍

[@FitnesswithPJ]

Yes you have!! 🙌

[@beckytanner6350]

❤❤❤amazing❤❤❤ And to respond😊8-10 on the single leg squat clean😅 And I am /was ballerina! I love plié squats!!!! Have a great day!

[@FitnesswithPJ]

Love it Becky 🤩

[@dawnloomes2177]

I’m one week post covid and have decided to do your workouts to help me get back into my fitness routine. Did your day one yesterday and this today. Whilst my lungs feel like they are on fire,hopefully that will improve. This was a really great workout routine.thank you. Now I need to go and recover.

[@FitnesswithPJ]

Oh yes! Covid can really suck the life out of you 😞. Take care Dawn!

[@jeanetteweiler3448]

SO good, SO challenging, and SO sweaty! I've been curious about this one since we got the calendar. Very, very cool! Thank you for helping our bodies move correctly! bird dogs, super tough... balance, super tough. Grateful work in progress!

[@FitnesswithPJ]

So glad you loved it Jeanette! 💕

[@juliaalmoslino7407]

Thank you for another hard but rewarding workout!

[@FitnesswithPJ]

You're so welcome!

[@blackglama1]

Oh good this workout sounds good . I’ll do it after my morning quick little breakfast.

[@FitnesswithPJ]

👍

[@dawnbrower9129]

Some great exercises for everyday movements, thank you!

[@FitnesswithPJ]

Oh yeah Dawn! So important 🙌

[@tracyjones5335]

Superb workout as usual thanks PJ 🙌🤩😍 Been a hectic week, so time to play catch-ups over the next 3days 👌

[@FitnesswithPJ]

🤗 💪

[@tracyjones5335]

Still one of my favs thanks PJ 🙌🤩🌻

[@tracyjones5335]

Loved the stretching today thanks PJ, workout was still fab too 🙌😍🌻

[@lizglasby6051]

Loving all these new exercises. Thanks PJ

[@FitnesswithPJ]

So glad! Fun to mix things up! 😃

[@toniamathews6581]

I'm 52 just told I have Osteopenia. I also have Knee arthritis from a HS sports injury. So I'm limited with some exercises. This one worked fine for my knee so thank you.

[@FitnesswithPJ]

Hi Tonia, I recommend 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/

[@robynfenson8873]

love crosby stills andnash! love this workout thx PJ

[@FitnesswithPJ]

🙌 💕 🎶

[@janaross8186]

This was really challenging! Loved it.

[@FitnesswithPJ]

Great job Jana! 🥰

[@eileenwilliams4894]

That was great, PJ! Day 16 of Fit and Fitness Challenge done and dusted and caught up! Thanks PJ!

[@FitnesswithPJ]

Woohoo! 🥳

[@morenamoretti1562]

Great job!!! Thanks for your precious help!!! Ps: I've got a dog that always sleeps while I' m practising as well!🤗

[@FitnesswithPJ]

Love it! 😃

[@jburwinkel]

I really had to think on this one! That's a good thing because being mindful makes it more effective! Thank you for sharing your expertise and humor!

[@FitnesswithPJ]

Absolutely! Great job Julie! 😃

[@scipioniljw]

day 16 done i love this workout so much thank you Pjxx

[@FitnesswithPJ]

🤗

[@gwenvine6357]

Really liked this workout - again, thanks PJ

[@FitnesswithPJ]

Glad you enjoyed it Gwen! 😃

[@lisachoudhrie3512]

That was so good thank you PJ God bless you

[@FitnesswithPJ]

💪 🔥 Thank you Lisa 🙏

[@georgiecameron4007]

Loved doing this amazing workout again pj 👍

[@FitnesswithPJ]

🥳

[@jeanetteweiler3448]

so good again! thank you as always, pj.

[@FitnesswithPJ]

😃

[@margaretflynn1288]

Wow! I got to Day 16! And this was good and tough. I opted to use a dumbbell for each hand in the bird dog row. Thanks for the suggestion. Looking forward to tomorrow’s workout. Thanks, PJ! ❤️

[@FitnesswithPJ]

Great stuff Margaret! 🙌

[@ericjillnewkirk9018]

Great way to start the day! 💪🏽

[@FitnesswithPJ]

You know it! 🔥

[@jenniferantonini6785]

I enjoyed this workout! Went by fast!!!!

[@FitnesswithPJ]

Great job Jennifer! 💨 😃

[@jing.ocampo]

Loving the new moves! You keep it fresh and challenging, PJ--you rock!

[@FitnesswithPJ]

Thank you! Glad you're loving it! 😃

[@janicemaloof556]

STELLER WORKOUT! YOUR AWESOME PJ. THANK YOU VERY VERY MUCH

[@FitnesswithPJ]

Sooooo welcome! 🤗

[@barbarabaker5216]

Thanks PJ, great workout!

[@FitnesswithPJ]

So welcome! 🤗

[@christine1962ful]

Another great workout PJ! 💪🏾

[@FitnesswithPJ]

Oh Yeah Christine! 😆

[@abigailsandham]

Great workout. Loving the muscle burn. 💪 x

[@FitnesswithPJ]

So good!

[@jenniferantonini6785]

Enjoyed greatly!!!

[@FitnesswithPJ]

Awesome, thank you! 💪 🙌

[@lucianalimacarvalho434]

Love u PJ!!! Thanks for the videos!

[@FitnesswithPJ]

Glad you like them Luciana! 🥰 If you haven't already, you might like to consider supporting this channel at Patreon or taking advantage of the FREE 14 day trial of our Over Fifty Fitness app? You'll get all the workouts you love plus workout calendars, recipes, challenges, community and more! Links in the video description 💕

[@patriciamonge-meberg9842]

Great stretch! I almost forgot about the pushups

[@FitnesswithPJ]

Yay!! 😀 Great job!

[@audreyrice996]

Challenging to the end. Used my 15's again. Almost didn't did do the last set, but I persevered. Yay, me!

[@FitnesswithPJ]

Woo! Great job Audrey!! 💪

[@abigailsandham]

Great all over body strength workout. I can feel the burn. Great stuff. X

[@FitnesswithPJ]

Wonderful! 💪

[@carminagarcia8708]

Another good one! Thank you!

[@FitnesswithPJ]

Glad you enjoyed it Carmina! Go YOU! 🙌

[@karenshahintajalli4886]

Most excellent workout!

[@FitnesswithPJ]

Glad you like it! This workout is getting a lot of love 😃

[@marygartrell5277]

I loved this workout! Thx

[@FitnesswithPJ]

Glad you liked it Mary!! 🙌

[@mirellapenny6403]

Hey PJ. This was a great workout. I've really noticed the improvement while doing this challenge. Today I increased my weights and I have noticed more flexibility with my stretches. Great calorie burn too today. This has been my favourite challenge so far and I've done a few of them. Thank you so much. I really look forward to doing my exercises with you each day.

[@FitnesswithPJ]

Fantastic Mirella! 🥰

[@carminagarcia8708]

Great one! Gracias!

[@FitnesswithPJ]

💕

[@tracyz7810]

That was a tough one.. I liked it though! I always work out in my bare feet, I was worried that it could be a bad thing.. thanks for the info.. I will carry on in my bare feet! ❤ You Rock PJ!

[@FitnesswithPJ]

Way to go Tracy! 😃

[@marytomsic7784]

Testing the balance today PJ! 😬Seriously, thanks for new exercises and keeping on challenging us along the way ❤💪

[@FitnesswithPJ]

My pleasure Mary!! 🙏

[@Randi-i1q]

Great workout PJ. Few modifications due to hip, but it feels better 😉 👍

[@FitnesswithPJ]

So good! 🙌

[@YouCanCallMe_ThePro]

Phew great workout thank you

[@FitnesswithPJ]

Definitely a fave! glad you loved it 😊

[@normahazelwood1443]

That was great thank you p j XX

[@FitnesswithPJ]

Glad you enjoyed it Norma! 😃

[@YouCanCallMe_ThePro]

Tough workout thank you

[@FitnesswithPJ]

Soooo glad! 🙌 💪

[@kitarn427]

Great workout and Kansas did carry on my wayward son