The Ultimate Total Body Strength Training for Women Over 40

Are you a woman over 40 looking to get fit and stay strong? Look no further! I've put together the ultimate total body workout that offers an amazing strength training routine perfect for any woman over 40.
Learn all the tips and tricks as I guide you through simple yet effective exercises to help you reach your goals. Get ready to feel energized and empowered with this invigorating strength training session!
Day 1 of the 12 Days Before Christmas Challenge. 🤶🏼🎄
The workout is all levels and osteoporosis-friendly.
Tools: Pair of light & moderate
8 x 20sec
Squat & push
Overhead march
3 x 45sec
Bridge pullover
Marching bridge
Plank ups x 2 push ups (alt: chest press)
3 x 45sec
Bicep curl combo
Alt curtsey lunges
Shoulder press combo
8 x 20sec
Iso-hold lunge
00:48 Warm Up
04:26 Workout
38:19 Cool down
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"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 ...
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#fearlessandover40 #fitover40 #strongover40
/ fitnesswithpj
• The Ultimate Total Bod...

[@FitnesswithPJ]

🔴 QUICK CARDIO: kzbin.info/www/bejne/aH3Xn4WAapKimLM

[@luanneporter7673]

Just found PJ and this is my first challenge with her. Won't be my last. Loved day 1. I like how the regular folks are the baseline and then advance from there, rather than normal being what the super fit are doing and dumbing it down for the regular folks. It's a shift I appreciate as a regular folk😊

[@FitnesswithPJ]

Welcome aboard Luanne! So glad you loved day 1! 😃

[@joannas7927]

Welcome! You will love her workouts! She's so motivating, knowledgeable, and fun. I am on year 2 of following her. Her workouts and personality have improved my life in so many ways. All the best!❤

[@kimberlydav3426]

Same here - just subscribed

[@kristitanner6468]

First workout with you; the swearing and humor sealed the deal. Will see you tomorrow! ❤😂

[@tanyajonespc]

I just found PJ! Love her and her work out! I plan to do all of them!

[@margaretflynn1288]

I’m going to do this one tomorrow. Today we received our delivery of pellet fuel for our pellet-burning stove. My husband was at work, so I moved the bags to our storage space in the garage. That’s three pallets of 50 bags x 40 pounds each bag or 150 bags x 40 = 6,000 pounds or three tons, stacked approximately 12 rows high and six across, two rows deep. So I squatted at least 150 times, lifted and hauled, and Did. Not. Strain. Anything. ALL thanks to Fitness with PJ. No question about it. Thanks, PJ!❤

[@FitnesswithPJ]

Functional fitness!!!! 🙌

[@dawngriffith5361]

Awesome workout. That last one was a burner! Thank you so much!!

[@FitnesswithPJ]

Great job! 🙌

[@Balletpro1]

This was better the second time around!!!! Many thanks, PJ for keeping fit and fab this summer!!!!!

[@FitnesswithPJ]

Love it Melanie! Always fit and fab

[@TheCocotennis]

So good. Thank you, PJ!! ❤ I hope your back is feeling better…I agree with the “keep moving” theory! (Frankly, I’m afraid if I stop moving, I’ll never get going again!) 😜

[@FitnesswithPJ]

That's for sure! Movement is so important! 💕

[@margaretflynn1288]

Hard work today. 💪 That iso-hold was a killer! I finished off with a feeling of accomplishment! Thanks, PJ!❤

[@FitnesswithPJ]

Yessss! 🙌

[@colleengirl1]

Great end of the week workout! Feeling accomplished! Thanks, PJ! 😊❤

[@FitnesswithPJ]

Way to go Colleen! 🙌

[@kimlaing503]

Day 1: Done! Great workout, as always! I feel like we need to come up with a Twelve Days of Christmas song--"On the first day of challenge, PJ gave to me--a stronger total body!" 🎄

[@FitnesswithPJ]

Love it!! 😍 🎶

[@georgiecameron4007]

Day 1 done ✔️ thanks pj this challenge is what I needed to kickstart my fitness journey again as I lost all motivation for working out for quite some time and I have never felt so bad with aches and pains ! 😔I have been suffering lower back pain since I stopped working out and wasn't sure how I would get through today's workout but it has really helped and loosened it off I'm hoping this will now be the kick up the ass I need to get me back to feeling fit and healthy again 😊

[@FitnesswithPJ]

Welcome back Georgie! You got this! 🙌

[@michelleelizabeth299]

Day 1 done! Awesome start to the challenge! Those iso hold lunges at the end were an absolute killer- loved it! Thanks for a total body burn PJ!

[@FitnesswithPJ]

Fun, right? 🤩

[@Sweeteaist]

Love your workouts. Since you made your quota of 2 cuss words, I did a couple more for you! Love your sense of humor and the out takes at the end! I’m 69 and enjoy the variety of your moves and how my knee pain is almost nonexistent since I’ve started strengthening them. Thank you!

[@FitnesswithPJ]

Love that! Thanks 🙏

[@caroloot8402]

😮 Oh my gosh! Thank you for the curtsy lunge tips! I could never do them! I was a ‘crossing too much’ lunger! Thanks!😅

[@FitnesswithPJ]

Yay!! You are so welcome!

[@tereseisaacson6392]

you swear as much as you want PJ!! we're here for allll of it!

[@FitnesswithPJ]

Okaaaay then! 😂 😆

[@amymartin-cole3843]

Love these challenges. They get me up early to get my workout done. Can’t believe you’re doing this with low back issues. You’re dedicated! Thank you for a great workout.

[@FitnesswithPJ]

I think it's important to share the real world when it comes to our fitness! 🥰 🙏

[@valeriegoldberg6917]

Great job PJ. I hope you feel better soon. Even though you are hurting you show up for all of your viewers.

[@FitnesswithPJ]

Always! 💕

[@cookie074]

PJ, your videos, even the bloopers, never suck! They’re challenging, but they NEVER suck! 😂❤

[@FitnesswithPJ]

Appreciate this - thank you 😃

[@Joy-zp5lv]

Hi PJ I just finished the 21 day challenge yesterday and was looking for an other challenge. It´s no where near Christmas but 12 days are perfect - since my sisters wedding is in 15 days and I want to look bomb in my dress. 😅 I really love working out with you. Hugs from Germany

[@FitnesswithPJ]

That's a great choice there! 😃 Hey, why not consider taking 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, awesome community and more! AND we have permanently dropped our annual subscription price!! Here’s a link for a free month should you decide to choose a monthly subscription bit.ly/10OFF1MONTH - Links and information in the video description 💕

[@peggymarvin3335]

So glad you persevered through the mishaps! 😊 Good workout... Thighs were screaming by the end of those iso-holds. 😳 Used 12 lb weights for the 1st time today!! Yay!

[@FitnesswithPJ]

Great job there Peggy 💪

[@suzanneswitzer2580]

First day done. Looking forward to day two.

[@FitnesswithPJ]

🙌

[@fayemcdonnell7288]

Fun start to 12 days of Xmas!! It’s one of those sneaky ones where during the session I was (very foolishly!!) thinking it could have maybe been a bit more challenging (I did use BIG weights!)… you’d think after 2 years of working out with PJ now I would have learned my lesson!!!😂😂 next day I could really feel my glutes and lats for sure! Apologies for my momentary madness PJ, was as always awesome! ❤

[@FitnesswithPJ]

Haha! You definitely know me by now! 💗

[@LouCadle]

loved this. Followed it with 30 minute brisk walk in cold weather and felt ready to take on the world.

[@FitnesswithPJ]

Wonderful! 🙌

[@bettylee1712]

One of my favorite Christmas traditions! Thank you, PJ!! 🌲

[@FitnesswithPJ]

LOVE this being a tradition! 💗

[@abigailsandham]

Loved this workout, tested the metal but I dugged deep and got it done. Feeling great. I almost turned over to sleep more when my alarm went off but I didn't and completed this workout instead of sleeping. x

[@FitnesswithPJ]

You go girlfriend!

[@jennydawson1281]

OMG Pj I have missed you so much I might have been swearing as well. when we had to do the iso hold but I feel great and this is the perfect antidote to all the yummy Christmas snacks.Day 1 done ✅

[@laurettedebogorski9530]

Thanks PJ for being real. I've been through a few workouts where I wanted to swear as well 😅. Hope your back gets better.

[@FitnesswithPJ]

Thank you Laurette 🙏 Swearing encouraged! 😂

[@karenhayler4158]

I haven't been able to workout properly since the last challenge in September. I thoroughly enjoyed this one and hope it will kick start me back into a good routine. Thanks PJ x

[@FitnesswithPJ]

You got this Karen!! 🤗

[@amybrown6179]

This was a great start to the 12 days of Christmas! IJust what I needed to motivate me on what would've otherwise been an unmotivated hump day. I'm so sorry your low back is giving you fits. Hugs and prayers to you! ❤

[@FitnesswithPJ]

You got this! 😃

[@TillyJK]

Lovvvvved this workout!!!!!! Thank you so much PJ!!💪👍🙏🏻💝

[@margaretflynn1288]

Ultimate total body strength training done ✅, and what a gift it was on this first day of the challenge! I don’t mind your random musings, so could you just keep that up? 😊 I appreciate your reminders to maintain proper form, including cobra stretch prompts and spinal alignment cues. Oh, and yeah, my favorite stretch is lying down… 💤 Thanks, PJ! ( Hope your back is feeling better soon.)

[@FitnesswithPJ]

Beautiful Margaret!! 🙏 and, seriously, laying down is the best! 😆

[@sakkafamily3733]

Fab workout really enjoyed it. Its your sense of humour which keeps me coming back so don't change!! Thank you 😊

[@FitnesswithPJ]

Awesome! Thank you! 🙏 🤩

[@ginaquinton9410]

Day one and done. This is my 3rd challenge and I'm excited to see whats to come. I know they will be fantastic.

[@FitnesswithPJ]

Way to go Gina! 😃

[@ginamclaughlin4617]

I did not do this challenge before Christmas since I have a herniated disc. Little did I know PJ does do. 12 days after Christmas challenge for me. Thanks for the back friendly workouts, Goodlookin'. Here's to better days ahead!

[@FitnesswithPJ]

Take care Gina! 😃

[@maureencharville3113]

Beautiful start to 12 days of Christmas.

[@FitnesswithPJ]

Oh yeah Maureen 💪

[@sarinalam4907]

Thanks PJ! I lift heavier today from 5-10kg. I train until failure and can lift 10kg for the pullover and 8kg for curtsy lunge. I burnt 224 for the past 50mins, training stress is 2.2

[@FitnesswithPJ]

Way to go Sarina! 💪

[@devorahmenorah]

I took a break but now I’m back - and staying! Thanks for the challenge as my re-entry.

[@FitnesswithPJ]

Hey there Devorah! Welcome back 😃

[@rebeccacass5555]

Nice start to the challenge. Love the bloopers. Yes let’s screw the ground! Really liked the one arm at a time drills. Thx PJ - loved it.

[@FitnesswithPJ]

Way to go Rebecca! 💗

[@janicemaloof556]

Amazing!!!!!!!! Heart rate up, sweating and the tabata at the end, my leg was shaking. lol. Real good workout!!!!!!!!!

[@FitnesswithPJ]

On fire Janice! 🔥

[@kerinarmstrong1426]

Thanks PJ looking forward to the next 11 days. Love your humorous attitude too.

[@FitnesswithPJ]

You got this Kerin! 🙌

[@margiegonzalez6576]

Feeling better already looking forward for tomorrow's workout

[@FitnesswithPJ]

Oh yeah! 💗

[@colleengirl1]

Had a little glitch with my dumbells, fixed it, and finished strong. Thanks, PJ!!

[@FitnesswithPJ]

Nice work Colleen! 💪

[@jeanetteweiler3448]

Merry Day One! Thank you, PJ!

[@FitnesswithPJ]

Back at ya Jeanette! 😃

[@jeanniemhub-ug8mc]

I have been doing only osteoporosis safe workouts, but wanted to try this one. I think it was safe. I was safe with my back. Thank you for the encouragement.

[@FitnesswithPJ]

Great job!

[@robingold712]

Day 1-Great workout. Looking forward to the rest.

[@FitnesswithPJ]

See ya tomorrow! 😃

[@lisaluciano4973]

Loved Day 1!! Good and challenging!! Thank you! ❤😘

[@FitnesswithPJ]

Awesome Lisa! 😃

[@sarinalam4907]

Thanks PJ! I try to lift heavier from 5-9kg and I succeeded. I burnt 165 for the past thirty something minutes

[@FitnesswithPJ]

Can't beat results like this Sarina! 💪

[@jburwinkel]

Love this one!! It felt so good! I did a lot of sitting this week, so all the movements really helped get me back on track!!

[@FitnesswithPJ]

Great job! glad it hit the spot 😊

[@annechristensen8696]

Oh boy is right! Those isometric holds were fire!

[@FitnesswithPJ]

Special, huh? 😉

[@dr.sherrispeaks]

Terrific start to the 12 days…albeit a tad early! TY!

[@FitnesswithPJ]

Go girl! 😃

[@janicemaloof556]

EXCELLENT! THANK YOU PJW

[@FitnesswithPJ]

Go Janice! 🙌

[@rebeccakomarek4668]

Great workout!!! Unfortunately I was taking too long of a stride with the curtsey lunge, making it more difficult. When you later cued us to take a shorter stride, it was much easier!

[@FitnesswithPJ]

Great! So glad it was helpful! 💕

[@beckytanner6350]

Awesome! Keeping me honest during the season! 🎉

[@FitnesswithPJ]

Always! 💕

[@jenncopley6543]

day 1 done and done ;) see you tomorrow!!

[@FitnesswithPJ]

Yessss! Look forward to it! 🙌

[@gorillabff1003]

Looks great PJ. Thanks!! 💕🇨🇦🏃🏼‍♀️🔥💕🥰

[@FitnesswithPJ]

Enjoy! 😊

[@mariadefatimafatima8077]

AMAAAZING as always, you rock PJ 💯💯

[@mandylloyd6750]

Enjoyed that full body strength routine. My heart was working during that tabata finisher. Feeling strong that I held all 8 sets!

[@FitnesswithPJ]

Woo! Great stuff Mandy! 😊

[@teresawhite4769]

I’m a day behind but I am loving this already!!!

[@FitnesswithPJ]

Woohoo! Let's goooo! 😃

[@alonaramos6541]

thankyou so.much pj..

[@FitnesswithPJ]

You're welcome 😊 Hey, have you thought about taking advantage of the 14 day trial of our Over Fifty Fitness app? You'll get all the workouts you love, mainly with me and also my hand picked team of awesome trainers PLUS workout calendars, recipes, challenges, awesome community and more! And for the month of August 🎉 NEW members receive 50% OFF your 1st month. Grab the deal here: overfiftyfitness.club/SUMMER2024

[@jing.ocampo]

This is my first workout in a while, as things have been crazy busy these past weeks (months actually). Getting into this challenge a bit late (it's less than a week till Christmas), but as always, PJ is so motivating ❤ I hope to finish this challenge, holiday rush and family travels be da**ed! 😂😅 Day 1, done!

[@FitnesswithPJ]

Welcome back Jing! You got this! 😃

[@marygartrell5277]

Day 1: I finally am feeling better after having the crud. I can't think of a better way to jump start my workouts then a good challenge. Thank you PJ

[@FitnesswithPJ]

Soooo glad you're feeling better Mary! 🥰

[@latricebyrd313]

Yeah got it in. Thank you Ms. PJ. Blessings!!🙏🏽

[@FitnesswithPJ]

Woohoo! 🙌

[@latricebyrd313]

@FitnesswithPJ on to day two. Thank you for sharing. Blessings, Ms. PJ 🙏🏽

[@nahitonahito55]

Thanks PJ! I had been in not doing workout mode. You brought me back on track. Your workout is effective and helpful. Now I’m ready for this challenge🎉

[@FitnesswithPJ]

Hey there Nahito! 👋 Welcome back - we got this! 😃

[@carminagarcia8708]

Gracias!

[@FitnesswithPJ]

🥳🌟🌟

[@micheleoconnor1986]

Day 1 ✅ You weren’t messing about with those isometric lunge holds 🥵!!

[@FitnesswithPJ]

Fun, huh? 🤩

[@scipioniljw]

great start to the 12 days of christmas loved it thank you PJ XXX

[@FitnesswithPJ]

Yay!! 😀

[@sharoncross5371]

I’m in the Uk and have been waiting all day for this. I didn’t realise you had to click on FAQ to get onto KZbin.

[@FitnesswithPJ]

Sorry, I don't understand? If you are part of the challenge the email would have appeared in your InBox at 1am PST and from there you just needed to click on the link with the workout name.

[@sharoncross5371]

@@FitnesswithPJI got the email to tell me to expect the first email at 1am PST but nothing. I clicked on the FAQ in my welcome email and there was the link to KZbin.

[@carlaward1026]

Great workout. Thank you.

[@FitnesswithPJ]

You're so welcome Carla! 😃

[@LeonoraCAdams]

Good morning P J 😊 Good workout, have a great day 🤗🎄

[@FitnesswithPJ]

Back at ya Leonora! 💗

[@ingridbrand5478]

LOVED this workout! Thank you PJ!!!

[@FitnesswithPJ]

First one down! 🙌

[@selinasikder6730]

Thanks PJ! I love your workouts!!

[@FitnesswithPJ]

You're so welcome!

[@myrealtor1429]

Thank you for putting this workout together despite your back problem and other frustrating technical problems that you had to resolve to make this workout video a success.You are very good in everything you do, in my opinion.

[@pw8407]

😅 I have been doing FWPJ for about 2 yrs, and for the first time I finally got the hip thrust without flaring my ribs right!!!! definitely felt the gluts!!! thanks for all you do PJ!

[@georgiecameron4007]

Loved this workout pj 💪

[@FitnesswithPJ]

You are a powerhouse Georgie! 🔥

[@dlamb4275]

Great workout!!!! Thanks so much. I really enjoyed day 1.

[@FitnesswithPJ]

Soooo glad! See ya tomorrow! 😃

[@jeanniegoldstone4925]

Great workout! Thank you, PJ!!

[@FitnesswithPJ]

Thank YOU!! 😊

[@annachacholiades4090]

Loved it!!! 🔥🔥💪❤️❤️

[@FitnesswithPJ]

Awesome Anna! 🥰

[@donnacreed9526]

This is a great workout. My first challenge

[@FitnesswithPJ]

Wonderful! Look forward to tomorrow Donna! 💕

[@griffon2008]

Damn that was a great work out PJ. I almost blew off my workout today, but said f…it. I’m so glad I hit play!

[@FitnesswithPJ]

Great job! I'm glad you hit play today too! 🙌

[@cindyviles219]

Really enjoyed this workout!

[@FitnesswithPJ]

🙏

[@tammybragdon7313]

Thanks PJ!!😊

[@FitnesswithPJ]

🙏

[@Cwiggs]

Woo hoo…thanks for the motivation this morning…i needed the low back friendly as well…so thanks for my backs sake!

[@FitnesswithPJ]

We got this! 🙌

[@carminagarcia8708]

Gracias!

[@FitnesswithPJ]

🙏

[@elsmurray9631]

Great workout thanks. Hope your back feels better soon x

[@FitnesswithPJ]

Thanks so much! Glad you loved it! 🙌

[@carmenross1077]

Good beginning till Christmas Thank you PJ for you educational tips , hope your back feels better soon.

[@FitnesswithPJ]

I hope so too! Thanks Carmen 💕

[@annachacholiades4090]

Awesome as usual! Love you PJ 💪❤️

[@FitnesswithPJ]

💕 💕

[@mollyvandegrift81]

Thanks PJ you make working out so fun and you make me laugh!!

[@FitnesswithPJ]

Aww thank you 🙏

[@barbaragamper6448]

Super workout as always, thank you!

[@FitnesswithPJ]

You're so welcome!

[@sharonsavery110]

Another great workout PJ I’m definitely getting stronger arms❤

[@FitnesswithPJ]

Great stuff! 💪

[@lisapv5698]

Just did it Great workout. Never had any complains with your worksout. They are just right for me.🤩

[@FitnesswithPJ]

Love it! 😍 🙏

[@angharadgaylard2565]

Loved this thanks!!x

[@FitnesswithPJ]

Yay!! 🙌

[@desireelamarche7149]

I did the first one! Yeah!

[@FitnesswithPJ]

Woo! yes you did 🙌

[@brendaplasmeijer4230]

I start the challenge on Christmas day, this was just one that I needed. After a week in bed my back was not happy. These exercises helped a lot to start feeling better in my back. It is a happy Christmasday now,

[@marthamirol4058]

Thanks so much for a great workout ❤

[@FitnesswithPJ]

So welcome! 🙏

[@carmelmalone8262]

Great video , thank you.

[@FitnesswithPJ]

Glad you enjoyed it 😃

[@marthamirol4058]

Thanks so much!!!

[@FitnesswithPJ]

You're welcome! ☺️

[@jaindeau772]

Those iso-holds were killer!

[@FitnesswithPJ]

Fun, huh? 😉

[@pattycraig7170]

That was fun! But those iso-hold lunges 😱 Hope your back feels better soon!

[@FitnesswithPJ]

Thanks Patty! 💗

[@raquelharo7128]

Great workout! I started a few days late, but I'm here. Coincidentally, I was also having low back problems, so this workout was perfect! Thank you❤ fyi, I like it when you swear! I swear all the time.😂

[@FitnesswithPJ]

No problems! So glad you loved it! See ya tomorrow 🤗

[@gwynncombs5186]

Loved this workout 2 days later and I’m still so sore!!

[@FitnesswithPJ]

It's normal to feel some soreness when doing something a little different! 😃

[@PositivelyPixelated]

I'm not going to lie, when I saw that the first workout was 39 minutes, I about cried. 😅 I even put it off until 4:30 p.m., when I normally exercise around 1 or 2. Add to that, I had to help decorate for a wedding, so by the time that was done I REALLY did not want to exercise. However, I made a commitment to myself, and I want to follow through. I'm sore, but victory is mine today! 😂 Thank you PJ!

[@FitnesswithPJ]

Great job getting it done! 💗