Full Body Standing Strength Workout for Women Over 40 [NO UP & DOWN EXERCISES!]

Work out off the floor with this all-standing strength workout. You'll build your lean muscle, and torch some calories, all while avoiding up and down exercises.
Tools: a pair of light, a couple of pairs of moderate and a chair or bench
1 x 50sec
1 x 40sec
1 x 30sec
Renegade row
Renegade row
Squat & press
Windmill
Windmill
Lunge & curl
Tricep kickbacks
L raises
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"Common Exercise Subs & Modifications If You're Injured or a Beginner"
• How to Workout at Home...
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"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
/ 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!

[@harmony1211]

Yea finished Day 12! This was a very fun intense workout. The windmills I almost got the hang of them. Thanks so much!

[@beckyschulke6561]

I love this one bc you do three sets ! Thank you 😊

[@JacquieS-mnyldy]

Triple victory today! I did the entire workout. I went up weight in every exercise. It's my 58th birthday and wanted to prove that age is just a number!

[@FitnesswithPJ]

🙌👏👏👏👏 That - is - AWESOME! Happy birthday!🥳

[@JacquieS-mnyldy]

@@FitnesswithPJ ❤

[@audreyArice]

Yesterday, I received my DEXA results from my Rheumatologist. I dread these visits because in the past my numbers have gone from bad to worse. However, this visit was different. I am happy to report that this time there was a slight improvement! I’m sharing this news because I want everyone to know that your hard work will pay off as long as you stick to the program. Do not get discouraged. And I want to personally thank PJ for putting together such excellent, entertaining, and engaging workout routines. They are doable for everybody at every fitness level! You will see the results inside and out. PJ, I know that I wouldn’t have received such good news if it weren’t for you! So, thank you from the bottom of my heart. Love and Lunges!

[@FitnesswithPJ]

Yes!!! Amazing to hear, Audrey! Imagine how much further you will have come by your next appointment!

[@nikischuck5856]

This was a tough one doubling up on Day 11, I combined the cool downs for a nice extra long stretch. Can't believe how much stronger I am and I actually have abs for this first time in my life!!! :O Thanks PJ!

[@FitnesswithPJ]

Awesome!! So glad to hear that Niki!! Go, you!!

[@lisamerges6441]

I joined your Patreon group because I absolutely love working out with you. There is no other experienced trainer in any gym that doesn’t charge at least $50 a session. So, anyone training with PJ on a daily bases that can afford the ridiculously low Patreon price, gift yourself a subscription so PJ can keep providing You Tube training for those that aren’t able to.

[@FitnesswithPJ]

Glad you think so, Lisa!! Thanks for the continued support. 🔥👊

[@bnvevdonato5209]

You are such an inspiration PJ to thousands of women. I have never been disappointed with any of your workouts. When I finish a workout, i am so inspired to do the next days workout. Merry Christmas and a very happy, HEALTHY New Year!

[@FitnesswithPJ]

That's so kind of you to say!! Thank you so much and Merry Christmas to you!!

[@donnaangus8327]

My dad died 4 days before Christmas so I never did this challenge. Just completed it - loved it! Thank you xx

[@FitnesswithPJ]

I'm sorry for your loss Donna. Sending you love. OX

[@janaross8186]

I fall for the pat on the back every time! Love this workout. Happy Tuesday!

[@FitnesswithPJ]

You deserve a pat on the back Jana! ☺️

[@onefroglady7249]

I know I’m behind, on 12 days of Christmas, but thank goodness they are on KZbin Got hook on PJ from my sister, started with a PJ shirt! And new weighs from my lovely husband

[@FitnesswithPJ]

Yaaay, so great!! 👏🙌

[@brendab130]

Thanks for twelve SUPER workouts in a row PJ! That's alot of work to put those together!

[@FitnesswithPJ]

Worth it for my awesome community!

[@jeanetteweiler3448]

yay, rolling on...yes, i have found that to be true too...momentum/consistency! thank you for being there to keep us moving and moving forward. cheers!

[@FitnesswithPJ]

Yes Jeanette - it sure is a key! Thank you! 🙏 🤗

[@stiofaininnichlerigh8168]

PJ .....Thank you for keeping us fit healthy and if we didn't see a change our mental health has been kept together because of you. Thank you for you dedication and motivation for the last two years. Have a fantastic healthy and safe Xmas and we , I will see you next week and after Xmas lol and thank you for kicking my ass with 25 in 25 challenge AND the 12 Day challenge Merry Xmas lots of love Steph 🇮🇪

[@FitnesswithPJ]

Thank YOU for being here, and for the continued support. You're awesome, Steph!!

[@asul3438]

Finally finisehd the challenge!! Thanks for the awesome work outs PJ !!

[@karenbarlow9160]

Best challenge! Have a great Christmas vacation!

[@melanieredman687]

I decided to double up and start the 12 Days of Christmas challenge again tomorrow, as that will take me right up to Christmas. In the New Year I'm definitely joining! Thanks PJ, and have a lovely holiday season.

[@FitnesswithPJ]

Yes!! You're not alone...lot's others have said that they are doing the same. #InItTogether

[@sue2089]

I often wonder if I'm working myself hard enough. After finishing a workout with PJ I know I am. Brilliantly inspirational as ever. Have a wonderful Christmas. X

[@FitnesswithPJ]

Love this, Sue. Thank you!! And same to you. ❤

[@LisaJenkins67]

Thanks for the awesome 12-day challenge. This was hands down the best challenge that I've done. I love the variety as well as the modifications. I look forward to doing more workouts on this channel and becoming a Patreon subscriber in the near future.

[@FitnesswithPJ]

So glad to hear, Lisa! Thanks for the support. ❤

[@michelleelizabeth299]

Day 12 done! Great way to end the challenge PJ- loved it!

[@FitnesswithPJ]

Yay! Thank you!

[@DunderMifflin_ThisisPam]

Yayyy!! I finally finished 🙌 😂 In a spirit of celebration and support, I let all the ads run throughout. Also in the spirit of taking another sip of water 💧 😇

[@FitnesswithPJ]

Hahaha, whatever gets ya through right?

[@cathypeterson5281]

Great workout, particularly the "standing only" feature, as my knees get angry with too much up-and-down. Thank you , PJ!

[@FitnesswithPJ]

Glad you enjoyed it! 😀

[@mariadefatimafatima8077]

I did it! I finished my first Challenge ever! 9 momths later but I DID IT AND I LOVED IT! Pj I have been working out with you for one month now, in a row, and I dont want to know about the other fitness channels hahahah I am so glad I found you. As soon as I get a job I will be a patreon FOR SURE. you deserve much more than.that tks for all your effort! You are AMAZING!!

[@FitnesswithPJ]

Great job Maria! I look forward to you joining our wonderful community! 😃

[@lynnekirwin755]

Hi PJ, this is my first time with you. A friend recommended you. I’m 75 and was able to keep up with all the exercises though used lighter weights. Thanks 🙏

[@FitnesswithPJ]

Nice job, Lynne!! Thanks for checking out the channel!

[@jburwinkel]

This is definitely one of my favorites! Thanks for all your work on our behalf!

[@FitnesswithPJ]

My pleasure - sooooo glad you're loving the workouts! 🔆

[@lynnchao9301]

Loved this new challenge. Thanks for pulling it together and keep it up! Happy Holidays!!!

[@FitnesswithPJ]

Congrats on finishing strong, Lynn!

[@staceydeyoung7941]

Hi PJ! This will be the first time I've commented, but I needed to tell you how much I appreciate your youtube videos. I've been a huge fan for over a year and a half. Every workout has been great, and your personality keeps me coming back for more. Thank you! And I'm a subscriber!

[@FitnesswithPJ]

Hey, thanks Stacey!! I'm so glad you're enjoying the videos, and hey - you should come join us over on Patreon!

[@boak9642]

Really liked this one. Nice to avoid the up and down off the floor sometimes. Thanks PJ!

[@FitnesswithPJ]

Glad you liked it! I agree - some days the floor seems so far away! 😂

[@jesspalmer8198]

Another great workout,enjoyed 12 days of Christmas.Thanks PJ.xx

[@FitnesswithPJ]

Nice job, Jess!

[@gracelagrue4327]

Today is boxing day and I´m waiting for the Jan. 1st 25 in 25 to start so I´m keeping myself motivated and you also said Santa wanted us to get a workout in today! Done!!

[@FitnesswithPJ]

Nice work, Grace. Good for you!!

[@peggymarvin3335]

So fun to complete this 12 day challenge! Feeling great!

[@FitnesswithPJ]

Woohoo!! Congratulations Peggy!! 🙌 If you haven't already, we’d love to see you support this channel at Patreon OR perhaps take advantage of the 14 day trial of our Over Fifty Fitness app. You'll get all the workouts you love plus workout calendars, recipes, challenges, community and so much more! Links in the video description 💕

[@stevearbegast9657]

So perfect today. I needed everthingggggg and also short on time. So Bravo!

[@FitnesswithPJ]

Perfect! 🤩

[@maryvanbaal6675]

Great planning with your warmup to prepare us for the movements later! This strength workout had me sweating - needed for me in that week between Christmas and New Year's.

[@FitnesswithPJ]

That time of year where no one knows what day it is haha!

[@evelynbailey6208]

Thanks PJ ! Success in the 21 Days and now 12 Days of Christmas ! Off to the Patreon team :)

[@FitnesswithPJ]

Woo hoo!!! Amazing. Nice work Evelyn!!

[@barbarabudworth4091]

A few days late, but I finally finished it. This was the best challenge by far!! I will definitely be repeating this. I think it'll be the best way to start out the New Year. (Unless there's one in the works!) Love the Patreon community and the fabulous monthly workouts. Have a Very Merry Christmas and a wonderful start to the New Year.

[@FitnesswithPJ]

We're going to be doing the 25-in-25 challenge again beginning Jan 3rd as that's definitely a great way to kick off the new year!

[@margaretflynn1288]

Yup, feeling like all those upper body areas have been hit with this workout! Plus legs and core! Thanks for 12 great days!

[@FitnesswithPJ]

Congrats in finishing strong!

[@lizglasby6051]

All done PJ enjoyed every minute of the workouts.

[@FitnesswithPJ]

Wonderful to hear, Liz!

[@trishweber6321]

Enjoyed this one! PJ…. Merry Christmas!

[@melissawright4912]

LOVED THIS WORK OUT! Full body an no getting down on the floor! Kicked me up a notch and kicked my a##! Man I LOVE your workouts PJ!!!! Gotta join your app so I don't waist time searching for workouts!!! I want the calendar! YEEHAW!

[@FitnesswithPJ]

Yay Melissa! I appreciate your support! Look forward to seeing you at Over Fifty Fitness 💕

[@lsteward8687]

Great workout. Loved this challenge. Finally figured out how to do the windmill correctly (bend the knees. Ikr!). Thanks for everything PJ.

[@FitnesswithPJ]

Awesome job! You're so welcome!

[@sues6746]

Bit late getting Day 12 done ✅Great Christmas Challenge PJ 👌 Loved the variety and the rhythm 👏👏👏

[@FitnesswithPJ]

Glad you liked it!!

[@angelamusick8313]

What a great workout! I’m loving Patreon because I get the workout calendar. It takes all the work out of thinking what to do next. Thanks!

[@FitnesswithPJ]

Awesome Angela! that's what it's there for and I'm so happy you love it! 🤗

[@sandyrock8877]

Was off sick for a month. So this was perfect to begin again! Thanks

[@FitnesswithPJ]

Welcome back! 🔥

[@kimstephens220]

Best for last is accurate! Completed all 12! Thank you!

[@FitnesswithPJ]

Great job, Kim!!

[@emchaplin]

Thanks PJ, some days were tough, but I got there, and feel good for it. Looking forward to using the app more, as I'm on holiday now. Happy Christmas to you.

[@FitnesswithPJ]

Wonderful to hear, Emily!! Merry Christmas to you as well! Enjoy your holidays!

[@joyrobin947]

Fabulous ❤ lifted a tad lighter felt a bit tired but picked up second set and added your core and stretch 20 min. Agreed don't skip Mondays 👍

[@FitnesswithPJ]

Awesome, awesome, awesome!!

[@karenlaham7149]

thank you for the momentum and inspiration!

[@FitnesswithPJ]

You got it, Karen!!

[@prettyinpink5159]

Have a fabulous trip. Loved the workout thank you

[@FitnesswithPJ]

👏👊

[@helenjoynes9026]

Finished day 12! Thanks again for a great Holiday challenge 😊

[@FitnesswithPJ]

You're so welcome, Helen! Glad to hear you loved it!

[@michelleelizabeth299]

Nice to do an all standing strength workout :) I like those renegade rows using the coffee table- I can feel pretty much every muscle in my body fully engaged! Thanks for a great workout PJ!

[@FitnesswithPJ]

Wonderful Michelle! 👏👏👏

[@marygartrell5277]

Wow another great workout! Since I started working out with you months ago I have noticed many changes in my strength but most noticeable is I feel firmer in my abs/cage. This is very important to me because of my scoliosis. Thank you so much!

[@FitnesswithPJ]

Way to go Mary! 🙌 When you're ready, 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 💕

[@georgiecameron4007]

Thanks pj for treating me to this one again it's such a good workout really enjoyed it 👍still felt the burn 🔥

[@FitnesswithPJ]

Great job Georgie! 🔥🔥

[@karenhayler4158]

I missed out on doing this challenge in December so thoroughly enjoyed this workout x

[@FitnesswithPJ]

So glad Karen! 👏👏

[@pattycraig7170]

Day 12 Done! ✅ Talk about a sweat session! I pushed myself on a couple of these and definitely felt the burn! Thanks for an awesome 12 day challenge! Can't wait until the next one ☺

[@FitnesswithPJ]

Nice one!! You know there's another one comin'!

[@FM-xk7yv]

Appreciate these workouts that give you the best bang for a buck!

[@jillnewkirk947]

Loved this challenge!! Thank you PJ

[@FitnesswithPJ]

You got it, Jill! Happy to hear you enjoyed it. xo

[@christysweet5949]

Wow! That was a sweat session for sure. I have loved the 12 Days of Christmas challenge. There was not a day that I didn't feel challenged and strong. Thanks PJ. Keep'em coming!!!😘

[@FitnesswithPJ]

So glad that you enjoyed it Christy and KUDOS to you for finishing strong!!

[@abigailsandham]

Day 12 and boom the 12 days of Christmas challenge is done. This one was intense and tough but I really do enjoy a good strength workout. I'm feeling the burn which feels amazing. X

[@FitnesswithPJ]

Awesome!! Congrats on finishing strong, Abi! 🔥👊

[@stephaniepaoli3412]

Love all standing workouts❤️

[@FitnesswithPJ]

Yay Stephanie! It really is nice to avoid getting up and down repeatedly sometimes! ☺️

[@rachelvan8661]

Thank you so much! Merry Christmas!

[@FitnesswithPJ]

Merry Christmas to you too Rachel!

[@PositivelyPixelated]

Oof. I did it. I finally fully completed one of your challenges! That was especially tough because my son took off with my 5 lb weights, so I was using 8 and 10s. 😵 Okay, mostly eights.... Tomorrow marks the beginning of the 2023 12 days of Christmas challenge and I am ready!

[@FitnesswithPJ]

We are going to have so much FUN 🤩

[@kathyshaheen3480]

Love this workout, PJ. Muscles are currently fatigued and they might be talking to me later. Thanks!

[@FitnesswithPJ]

I can hear them now .. loving you 😉

[@jennyeverard5952]

Day 12 done q day late due to being out of town with no weights. Really enjoyed this challenge and look forward to more in the future but until then will keep the momentum going. 💪🏻😀

[@FitnesswithPJ]

Woo hoo, nice work Jenny!

[@puzzledpets]

Missed one day of the 12 but I'm pleased with my progress, thanks PJ

[@FitnesswithPJ]

Thanks job Laura!!

[@stephaniepaoli3412]

Couldn’t do the last two days of workouts because of a procedure! But will catch up this week! Thanks PJ😊

[@FitnesswithPJ]

Awesome job, Roberta!!

[@louisacowie4263]

Got it done, yay! Thank you for all your amazing workouts and fun challenges, I am seeing results and have you to thank!! Wishing you a very Merry Christmas and a Happy New Year!! Are you still heading to Mexico? If so, I hope you have an amazing trip!!!❤️

[@FitnesswithPJ]

Hurray!! So glad to hear, Louisa! And yes, we are!

[@christine1962ful]

I really enjoyed this session! 12 Days done!

[@FitnesswithPJ]

Oh yeah baby! 💪

[@c.barnes6651]

Finished the 12 days.....intermixed this with a 4 mile walk every other day and started well after Christmas...😉 Love your style!! Thank you!

[@hiwotetamrat4417]

First time! Love it!

[@tracieseivertson4297]

Thank you, PJ! I really enjoyed this challenge! 🌲🎅❤️💪🏻

[@FitnesswithPJ]

You are so welcome! Happy holidays!

[@yvetteneisser8650]

I was able to increase the weight in the 2nd and 3rd rounds. Thanks, PJ!

[@FitnesswithPJ]

Awesome Yvette 👏👏👏

[@janelohrey1483]

Great 💪, running behind your schedule but getting there!

[@FitnesswithPJ]

Just in your own time, Jane!

[@abigailsandham]

Brilliant intense strength workout. Feeling the burn. X

[@FitnesswithPJ]

🔥🔥🔥

[@staceyraymond7682]

Super nice, love your workouts and thank you!

[@FitnesswithPJ]

Anytime, Stacy!

[@janaross8186]

Best gift I’ve ever given myself for Christmas! PJ, you’re the Santa 🎅🏻 of personal trainers. This was so much fun. Hugs, Holly and Hip Hinges 🎄❤️😘

[@FitnesswithPJ]

Haha, thanks Jana!!! Those are awesome and kind words.

[@ValerieAWhite]

That was a good one, had me puffing even!

[@katemccabe1246]

Thanks for another amazing workout series 💪 😘 It does make me giggle tho when you tell us to 'root ourselves ' That means something different here in New Zealand!

[@FitnesswithPJ]

Yes, so I've heard hahaha!!

[@slyboy45]

I jumped in here at day 12. What a great workout. I could only use 5 lb. weights but was able to keep up.

[@FitnesswithPJ]

👏💪

[@scipioniljw]

day 12 done yesssssss love it merry christmas to you Pj xxx

[@FitnesswithPJ]

Merry Christmas to you too Laura!!

[@lisacaselden5412]

Another fantastic full-body workout! Especially loved the Windmills. Thanks for keeping us strong, healthy and sane through the holiday season!

[@FitnesswithPJ]

Happy to help, Lisa!

[@heidipugh1261]

Liked this workout, although another 'horrendous' one 😃 Thanks PJ, keep 'em coming!

[@FitnesswithPJ]

Way to go Heidi! 😉

[@crispy77487]

It was tough, loved it and love you

[@FitnesswithPJ]

😘😘

[@jburwinkel]

This was a great way to finish the 12 days! Loved it! Thanks so much for being here for all of us!

[@FitnesswithPJ]

Absolutely! Thanks for the continued support.

[@childoftheKING12]

I wish I had found you a year ago! On day 1 can't wait to work out more with you. I blew out my knee so getting up and down is very hard and painful but I need to lose weight before I can get help.

[@FitnesswithPJ]

Welcome! You might like to do a quick "knee friendly" search of my workouts to find more workouts just for you! ☺️

[@childoftheKING12]

@@FitnesswithPJ I will!!

[@angelicamarchini9400]

You rock!! Thanks!

[@heidipugh1261]

Your preaches are informative...liked that workout ❤😊

[@FitnesswithPJ]

So glad you liked it Heidi 😃

[@fayemcdonnell7288]

Another fabulous strength session 💪 found the renegade rows much tougher on the chair than in a plank on floor! Managed to up my weight for bicep curls with lunge compared to when I did this last Xmas, but not on those evil L raises!!😂😂

[@FitnesswithPJ]

You are ON FIRE Faye!!🔥

[@marygute2138]

Thank you for the 12 day challenge! I thought because the sessions were generally short that I'd need to do some other exercise. Nope! They were different and a good challenge.

[@FitnesswithPJ]

Short but fierce!! 🔥👊

[@Balletpro1]

A GREAT routine to end the 12 day challenge!!!!! Thank PJ for the strength, confidence and overall well being in 12 days!!!! Have a FAB Christmas and enjoy your vaca!!!!! I so appreciate you for all you do for women over 50!!!!

[@FitnesswithPJ]

Thanks so much!! Appreciate you too, babe! XO

[@kerinarmstrong1426]

Finished day 12. Thanks Pj, loved this one feel so much stronger. Love how you explain and have modifications depending how my 61 year old body is feeling. Hope you have a lovely holidays much deserved. Thanks for helping me survive CoVid over the last two years.

[@FitnesswithPJ]

Aw, thanks for the kind words Kerin!! Happy you're here!!

[@robertadonnell3118]

Day 12 love your challenges can't wait to see what challenges you set us in the new year. X thank you for getting me through a tough year.

[@janicemaloof556]

EXCELLENT!!!!!!! THANK YOU PJ

[@FitnesswithPJ]

My pleasure!! 🙏

[@maryannbarra6819]

I took yesterday off (Sunday) because like you, I love to start my week with a Monday workout. Thank you, PJ, for this workout and the 11 that came before!! It was definitely momentum that kept me going! I will continue to follow you to get stronger! I hope your Christmas is merry & bright!

[@FitnesswithPJ]

Thanks Maryann, and CONGRATS on finishing strong!! 👊

[@kellypantaleoni5166]

Fantastic! Loved this to the point workout PJ❤️‍🔥 Happy Christmas in July 💚

[@FitnesswithPJ]

Same to you Kelly! 🥳

[@carminagarcia8708]

Good one! Thank you!

[@FitnesswithPJ]

Glad you liked it! 🙏 🥰

[@Jesusjunkie402]

Thank you PJ👍💪

[@FitnesswithPJ]

You're so welcome Pepper ☺️

[@tracyjones5335]

Great workout 🏋🏻‍♀️ and got the heart rate up too, thanks PJ 🙌🤩😍

[@FitnesswithPJ]

Great job Tracy! 🥰

[@gailwatson4451]

That was awesome, couldn’t believe how fast we got to the last round! 😀

[@TillyJK]

I loved this one!!!!! I truly felt my whole body working, great feeling!!!! And as you said: it’s all about momentum, which is exactly why I did it today! ( our first day of the week over here in Israel 😊).

[@FitnesswithPJ]

Awesome job Tilly!

[@beckyschulke6561]

Thanks PJ!!!!!

[@FitnesswithPJ]

Pleasure! 😃

[@SuperMenima]

All standing exercises are the best

[@FitnesswithPJ]

Glad you enjoyed it!

[@carolinetsourmas9624]

One of my favs

[@FitnesswithPJ]

Yay! 😁