Metabolic Conditioning Workout for Women Over 40 - Full Body Workout with Dumbbells

Get ready to break a sweat and rev up your metabolism with this high-intensity, low-impact metabolic conditioning workout specially designed for women over 40! 🔥 In just 30 minutes, you'll torch calories and sculpt your body using nothing but dumbbells.
And stick around until the very end! I have a special brain-training segment to help fire up more neurons and boost mental clarity. 💡
This workout is suitable for all levels and is osteoporosis-safe.
Day 12 of the 12 Days of Christmas, our final workout!
Tools: light & moderate dumbbells
3 x 45sec
Row & push up (alt: 2 arm row to shoulder press)
Gate swings
Deadlift to reverse lunge
Push press
Get-ups (front squat)
Curl, press, extension
Alt step forward & knee drive
Bulletproof Your Brain - SPECIAL EDITION
Marching
March & head turn w/ ea step
March & head turn w/ ea step & count by 2s to 20
Walk forward & back
Walk forward & back w/ head turns
Walk forward & back w/ head turns & count back from 10
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• Metabolic Conditioning...

[@FitnesswithPJ]

🔴PATREON VS. OFF: kzbin.info/www/bejne/h5-mc3qbo6mMhqM

[@betsycopenhaver2637]

Thanks for the get ups nothing shows me how far I have progress like get ups. When I started I couldn’t do them at all. Now I wish I had a heavier weights because the were a breeze today. Thanks for all you do! My life would be less exciting and less healthy without your workouts and reminders. Keep it up and Happy Holdiays. Looking forward to 2025 and my early morning works with you!!❤❤😊

[@gorillabff1003]

💯 re the get ups. I always get a bit of anxiety when I know they are in the workout as they are a struggle for me still but also know if I keep working out they will become easy and I look forward to the day I don’t have any anxiety about them and they are a breeze as they are now for you ! Thanks for the inspiration ! 👋🇨🇦💕🏃🏼‍♀️💪💕

[@LeahBZ]

I agree about the get-ups!

[@FitnesswithPJ]

This is a testament to YOU and the hard work & consistency YOU have put in! Congratulations on a BIG finish Betsy! 💕🙌

[@lorimorrison7470]

This was excellent! Love waking up to do your workouts. This 63 yr old appreciated the brain training at the end 😊👏🏻👏🏻

[@FitnesswithPJ]

You're so welcome! 🙏 CONGRATS on a STRONG finish! 💪🙌

[@lharan8335]

Thanks for a great program. Hitting 72 in two weeks, and I'm feeling great! 🤩

[@FitnesswithPJ]

Fantastic! GREAT finish! 🙌🥳

[@kristinevans283]

Actually, the experts are saying, especially for women, that they should be working on cognitive exercises and preventative therapies way earlier than 50. Cognitive decline can silently start even in the 20's. Great job, PJ. This is an important addition to your exercises. ❤

[@FitnesswithPJ]

Yep - that IS what they say! Yay for a GREAT finish Kristine! 🏁

[@maureenwilloughby5058]

Thanks, CJ! This was a great workout and, as a 71 yo grandma, I appreciated the brain exercises. You have a wonderful and friendly approach to your workouts. I’ll be back😁

[@FitnesswithPJ]

Awesome Maureen! Glad you loved the Challenge 🤩

[@margaretflynn1288]

Christmas orange🍊? Tired of red and green? Someone didn’t do the laundry?😂 😉 I appreciate this 12 days of Christmas challenge so very much. 🤗 Your programming was spot on as always. The bulletproofing of body and brain is brilliant. Firing up my neurons is so critical to my brain health at my age. Loved having Tia with you every day. Please extend my thanks to her! Wishing you both happy holidays! Thanks, PJ and Tia! ❤💚🧡

[@FitnesswithPJ]

So glad you loved it Margaret! Congratulations on STRONG finish! 🥇🎄

[@amymartin-cole3843]

Got to watch the sunrise 12 days in a row. Thinking this early morning 25-40 minute workout helps me overall. Noticed less stress early in the day, sleeping really good, too. Thanks for the challenge. I did it every morning with you and Tia. ❤🎉😊

[@sjweigel9671]

I agree with that time range for at home workouts. Much longer and I get too busy looking at the clock.

[@FitnesswithPJ]

Way to go Amy! Smashed the challenge! 🙌

[@dintexas2095]

Loved this challenge! I actually did everyday and don’t need to catch up. Loved the activity for the brain. I turned 69 recently so that is something that is important to me. Also, here in Texas our saying is “men and horses sweat. Women perspire.” Gotta love Texas!

[@FitnesswithPJ]

Oh yeah! I have heard that 🤣. Great finish on the challenge! 🙌

[@tracyjones5335]

🙌😍🌻 Absolute rippa 12 days spent with you gals, thanks to you both 💯💖

[@FitnesswithPJ]

Woohoo! Way to go Tracy! 🏁🥇

[@helenjoynes9026]

Great challenge,thank you Tia for joining ❤

[@FitnesswithPJ]

Yay!!! Congrats on a strong finish Helen!! 💪🎄

[@donnalister1244]

AWWW- the challenge is over. 😢. Thanks for doing this. Brain train- MORE please. Loved every workout & seeing what you both were going to wear- something pretty to add to the ‘enjoyment’ of working out. Have a very Merry Christmas. Looking forward to what you encourage us to accomplish next. 🇨🇦🎒❤️☕️🍷‼️

[@FitnesswithPJ]

You deserve it Jennifer! Awesome finish! 🏁🤩

[@debidelorme6116]

I love these challenges so much!! Adding the cognitive challenge as well was so great! Thank you for looking out for our mental health as well as our physical health. YOU ARE THE BEST!!

[@FitnesswithPJ]

You're so welcome Debi! Congrats on a strong challenge! 🏁🤩

[@SuePenn]

Another great workout! Loved the getups again...and the brain work for my 63 year old noggin. Thank you PJ and Tia for this great 12 days of Christmas workouts.

[@FitnesswithPJ]

Wonderful! Smashed it Sue! 🔥

[@jesspalmer8198]

Thank you both for an amazing 12 days of Christmas.Really thoroughly enjoyed it.xx

[@FitnesswithPJ]

Our pleasure!!! Great finish Jess! 💪🎄

[@sjweigel9671]

Thank you both so much for the 12 days. Love the idea of brain challenges and look forward to future incorporation in the workouts. Happy Holidays.

[@FitnesswithPJ]

I'm excited too! Congrats on crossing the finish line! 🏁🤩

[@jpkko412]

Wow & Thanks! Appreciate your wisdom and passing information along

[@BethanyCarilli]

Thank you for bringing Tia in, it was good to see another person with you. It was cool see that maybe i wasnt matching you exactly but i matched Tia so cool i am doing it right.

[@FitnesswithPJ]

Thank you for your feedback Bethany! Congratulations on a strong finish! 🤩

[@nanciedrouin2685]

These approx 30-min workouts are just perfect! They are wrapped up quickly and allow me to get on with my day while still getting my 10K steps in.

[@FitnesswithPJ]

Awesome Nancie! Way to get it DONE 🥇

[@jason4liberty]

Love this, especially the brain workout at the end. My dad has had Alzheimer’s for 11 years and I want to do what I can to possibly avoid the same diagnosis in my future.

[@FitnesswithPJ]

The research is fascinating! Congrats on smashing the challenge! 🤩

[@jaindeau772]

I’m happy to report that I did all 12 days in real time! I enjoy all your workouts, but this series with Tia was especially fun. The two of you would get to laughing, then so would I. I laugh a lot and learn a lot in your workouts. Thank you, and happy holidays to you and Tia!

[@LeahBZ]

PJ, thank you so much. My stepdad has dementia and I am already conscious of the importance of brain health while still in my forties. Funny story: when you added counting back from ten my gait all of a sudden turned into a catwalk sort of walk !😂 Thanks a million for this great 12-day challenge. ❤

[@FitnesswithPJ]

Haha! I know this definitely happens! Great challenge Leah! 🙌

[@angharadgaylard2565]

Woop woop!! Day 12!! X

[@FitnesswithPJ]

Soooo good Angharad!!! Congratulations 🥳🙌

[@jburwinkel]

Thank you for another wonderful challenge!! I also loved the information about moderating the effects of aging! I'm a firm believer in staying active and involved!

[@FitnesswithPJ]

Wonderful! Amazing finish Julie 🏁🤩

[@lllow7931]

I'm 29 with rheumatism due to a nasty injury earlier this year and I appreciate this!!! Managed to follow this at 0.75x speed. Part of my rehabilitation training incorporates some of these moves too ❤

[@FitnesswithPJ]

I'm so glad this is helpful for you! Take care

[@cameronc4566]

Love the 12 day challenge. As good as ever PJ! Thanks you to Tia for helping out.

[@FitnesswithPJ]

Our pleasure! Strong finish there Cameron! 🤩💪

[@margiegonzalez6576]

Really enjoyed that ,and the extra workout for the brain 🧠 Really need it lol

[@FitnesswithPJ]

We ALL need it, right? 🙌

[@carolynstockton5876]

I’m so grateful for the last 12 days, thank you PJ.

[@FitnesswithPJ]

You are so welcome! Congrats on finishing STRONG 💪

[@katerinatsirogianni7723]

Thank you PJ and Tia for keeping us healthy and have a Merry Christmas ❤️🎉

[@FitnesswithPJ]

Way to go Katerina! 🏁🥇

[@JenniferStout-q6f]

I am going to enjoy the heck out of tomorrow's OFF day - this challenge was a butt kicker indeed! Loved the brain training, so fun!

[@GabrielDiaz-m2q]

Thank you PJ, I finally finished the challenge. This time is a busy time. I did not forget to exercise, 7 grandchildren kept me moving and groovin. I truly enjoyed the last challenge. I also have read about how exercising and doing different moves to make your brain think keeps those neurons connecting. Doing the last drills took me back to my basic training days where we had to March, count steps, look to the right and left while moving. Who knew we were working our brain back then. I will look into the Tai Chi for next year to keep this over 60 body moving. Thanks for the wonderful tips.,,

[@FitnesswithPJ]

Love this! Congrats on a strong finish! 😍

[@karenmorrissettetajalli298]

This was such an amazing workout PJ and Tia! I am so proud that I stayed on track. I fell off the wagon with my strength and cardio workouts and this ignited the fire in me again. Thank you for always sharing wisdom and understanding about how our bodies work and the latest research. I hope to take the plunge into OFF this year.

[@karenhowick6531]

Thank you PJ for an amazing workout! I loved it! I really love how your workouts are challenging yet accessible and you feel you really have achieved something at the end of each one - that with a smile on your face too. Hoping your 2025 has got off to a great start!

[@kathieparadisa3862]

Thank you PJ. I'm 60 and i think about my bones and brain often. Great workout.

[@FitnesswithPJ]

We can do what we can together Kathie! Great finish 🤩

[@beckytanner6350]

Thank you PJ and Tia for the challenge! I really liked all the workouts! And happy to know I fired up some neutrons today! Awesome!!!’❤🎉

[@FitnesswithPJ]

Wonderful! You smashed the challenge! 🙌

[@user-oq3rc5ef5x]

Great wrap up to the 12 day challenge! Thank you for giving science backed information-so important, always looking to learn more. Stay well🌺

[@FitnesswithPJ]

Glad you loved it! Congratulations on a strong finish! 💪🥇

[@judypray4311]

I'm so excited for the cognitive training drills going forward, PJ. It's something important to me as I have a family history with dementia. Great challenge!!

[@FitnesswithPJ]

Such important research! I'm excited to be including this work into our routines!

[@Agnes-xm3dt]

Wow, what a workout! I was out of breath after this one, great cardio work!! Thank you PJ & Tia!

[@FitnesswithPJ]

Congratulations on a BIG finish Agnes! 🤩

[@martaledbetter2911]

This was awesome! And the brain exercises were a good challenge. Thank you for having this challenge during the holidays. Nice to make time for our health, which is our greatest gift.

[@FitnesswithPJ]

You know it! So glad you loved and smashed the challenge! 🏁

[@ansievanrensburg1870]

Thanks a lot. I sometimes had to do two days challenge in one but I did it and looking forward to more. As someone who prefers doing my own thing I enjoyed this.🤗

[@karip4093]

Thank you so much - to you both - for this 12 day challenge, it was fun. Love doing your work outs ❤

[@FitnesswithPJ]

Wonderful! Smashed it! 😍

[@brendaplasmeijer4230]

The brains are good here, fun to do. Thank you two for this fun challenge. I loved it!

[@FitnesswithPJ]

Love it Brenda! Yay to a BIG finish! 🏁🙌

[@carmenross1077]

Redone day 12 just because it’s loaded with cognitive,balance in it. Thanks PJ N TIA ❤❤❤HAPPY NEW YEAR🎉🎉🎉

[@FitnesswithPJ]

Love this!!! Happy New Year!

[@LorneRobinson-x8n]

Thank you, great workout and thank you for the information on brain health. Very interesting.

[@FitnesswithPJ]

Way to go Lorne! Great finish! 🙌

[@tabathatomajko2332]

Thank you for this wonderful challenge!! I always appreciate your thoughtfulness and always striving to give us everything we need to keep our body, mind, and spirit healthy and Happy! You are amazing and I look forward to working out with you in 2025!!

[@FitnesswithPJ]

Congratulations on a great finish Tabatha! Happy 2025 to you!

[@lisadenbow8565]

Really enjoyed this whole challenge, so much going on in life but I look forward to the workouts with you and Tia. Thank you so much PJ❤

[@FitnesswithPJ]

Great job Lisa! 🙌. Why not grab your 14 Day Trip at Over Fifty Fitness (links in video description) and join in Tia's Functional Strength Series starting early January?

[@irenefunk8498]

Excellent workout. Thanks PJ. Loved the brainwork. Hearing loss also contributes to dementia. Important to get hearing checked.

[@lisachoudhrie3512]

Thank you PJ.. My son was egging me on to work out.. Thank you for this one of your excellent work outs.. God bless you hugs

[@FitnesswithPJ]

Wonderful! GREAT job Lisa!

[@CarrieJensen-o3f]

Absolutely loved this workout! Metabolic conditioning is my favorite, so thanks for ending the challenge on such a high for me. I also have to say that the dual task exercises for the brain are great. I'm in my 40's and thought they were easy, but I think the premise is awesome. Looking forward to seeing more of these sprinkled into your workouts.

[@FitnesswithPJ]

You can count on it! Congrats on a STRONG finish! 🏁🥇

[@mariamccormack8761]

Thank you PJ , really enjoyed it.

[@FitnesswithPJ]

Yay!! Well done 🏁🙌

[@JackieMitchell9]

Fabulous work out thank you PJ & Tia. Brain work outs at the end were awesome - more please!

[@FitnesswithPJ]

Awesome finish Jackie! 🙌

[@mtilly0223]

Thank you for this challenge. I've been in such a funk for way too long. This was the motivation I needed. I feel great and so ready to keep going again.

[@FitnesswithPJ]

Wonderful! It happens sometimes - let's do this! 😍

[@carmenross1077]

Whoa my day 12 done that was fun that cognitive bonus especially, thanks PJ N TIA MERRY CHRISTMAS ❤❤❤❤❤

[@FitnesswithPJ]

Woohoo! Awesome finish Carmen! 🏁💪🥳

[@ellencolangelo2200]

We did it! Thanks, PJ and Tia! You two are phenomenal women. Btw, Tia, did you ever wonder why you get the more challenging versions of the workout? Just asking🤓

[@FitnesswithPJ]

Haha! No wonder ... she's a youngen! 😂

[@RuthSheffer]

Thanks! The comment about seeing the logo on your T shirt was so helpful

[@FitnesswithPJ]

So glad it helped!! Great finish Ruth 🏁🙌

[@JenR-j4w]

Ladies, thank you! What an awesome challenge! Today I was really out of breath but said a few choice words and kept at it! PJ, I appreciate all your suggestions and tips. They really are helpful throughout the workouts. Happy Holidays and thank you again! Cheers!

[@FitnesswithPJ]

Woo! Great job! 🙌🏁

[@michelleelizabeth299]

Day 12 done! I do love a good met-con! Thanks for a great workout and an awesome challenge!

[@FitnesswithPJ]

So much fun, right? You smashed the challenge Michelle! 🏁🤩

[@ellenspear50]

Thanks, PJ. The cognitive exercises were interesting. I found them easy because I've been exercising/dancing/doing theatre for a long time. One thing I've noticed is that beginner actors, when told to walk onstage, swing the same arm as leg forward, instead of swinging in opposition as is natural. I've taken a class called Silver Sneakers a few times, and a segment of those classes is meant to be cognitive training.

[@FitnesswithPJ]

How interesting Ellen! 🤩. Congratulations on a strong finish

[@StiofaininIreland8168]

I have to admit I stuck with Tia on this workout glad I did completely out of breath lol😅 sweat 💦 on and stinky lol😅 One thing is for sure I will be redoing this whole challenge for the rest of the month....why not. But thank you legend and Tia for a fantastic challenge And I hope you both and your families have a fantastic Christmas weather you celebrate it or not Steph 🇮🇪

[@FitnesswithPJ]

Powerful finish Steph! 🙌

[@debramarsden779]

As always Fabulous workouts everything taken into consideration even the brain health now. 🎉❤ Brilliant. 🤗 Thank you again for all you do. Xx

[@FitnesswithPJ]

Thank YOU Debra! Awesome finish on the challenge! 🤩

[@50amazinggrace]

Thanks for the challenge! Yay, Tia!!

[@FitnesswithPJ]

So welcome! CONGRATS on a BIG finish! 🏁🙌

[@annafrater50]

Thanks ! I really enjoyed the neural aids at the end , makes allot of sense ❤

[@FitnesswithPJ]

Way to go Anna! So glad you enjoyed it! 🏁🤩

[@margiegonzalez6576]

Great work ladies 🎉🎉

[@FitnesswithPJ]

Thank you so much 😀. Congrats on a BIG finish Margie!

[@MyFaith2012]

Loved workout and bonus at the end, thank you PJ & Tia :)

[@FitnesswithPJ]

Congrats on a STRONG finish! 🏁 💪

[@beatazmija283]

Thank you for this challenge, sometimes hard but just done. Best wishes , Beata.

[@FitnesswithPJ]

You are amazing Beata! 🥳💪

[@EileenDarcy]

This was a great challenge! Thank you PJ & Tia!

[@FitnesswithPJ]

Woo! Great finish Eileen! 🙌

[@loukiaskreka2065]

Thak you both for the great workouts throughout the 12 days🎇

[@FitnesswithPJ]

Great job! Congrats on a big finish! 💪

[@waveney6262]

Awesome sweaty workout...... Thank you so much PJ... 👍❤❤🙏🙏

[@FitnesswithPJ]

You're so welcome! Awesome finish to the challenge! 🙌🏁

[@dawnbrower9129]

What a finish! Thank you both for this terrific challenge…..Merry Christmas!

[@FitnesswithPJ]

Awesome finish Dawn! Congratulations

[@emilysecord3120]

I like to call those knee drives Super Mario jumps! Great challenge ❤ Thanks!

[@FitnesswithPJ]

Haha! Love it Emily!! Great finish! 🏁🤩

[@georgiecameron4007]

Whoop whoop Day 12 done ✔️ challenge complete 💪 Thanks for another amazing challenge pj loved all the workouts especially the one with the trx my triceps are stil aching 😁looking forward to the next one 👍

[@FitnesswithPJ]

Congratulations Georgie! GREAT job! 🥳🤩

[@jessicakoe732]

❤Thanks PJ and Tia u rock

[@ginaquinton9410]

This was awesome at 59😊thanks🎉

[@elsmurray9631]

Omg those last mental workout exercises I was wobbling like mad. Going to work on those thanks

[@FitnesswithPJ]

You got this! Congrats on a great finish! 🏁

[@CashmereWool]

Fitting end to an excellent challenge. Thank you ❤

[@FitnesswithPJ]

Congratulations on a great finish! 🤩

[@cindymoase5753]

This was a great workout! Thanks ladies 💪❤

[@FitnesswithPJ]

Way to go Cindy! 🏁💪

[@sharonfilippi4956]

Love the brain training ❤

[@FitnesswithPJ]

Woo! Great job Sharon! 🤩

[@vanessawright7141]

Loved this challenge!

[@FitnesswithPJ]

Awesome finish Vanessa! 🏁🤩

[@nsolana100]

Gracias!

[@Helen-pw3uq]

🏴󠁧󠁢󠁥󠁮󠁧󠁿 great workout & loved all the alternatives 👍🏻 I’ve got 1 more to go & then I’ve completed it (finally 🤭) swapped around to suit time available 👍🏻

[@FitnesswithPJ]

You got this!

[@carminagarcia8708]

Thanks!

[@FitnesswithPJ]

Soooo welcome Carmina! Congratulations on a strong finish! I appreciate your awesome support 🙏🥳

[@rebeccakomarek4668]

Just turned 60 yesterday, so thanks for the drill at the end. I forget where I parked almost every time I go to the store, but I've been doing that since my 20s or 30s, lol, so hopefully that's not the beginning of dementia.

[@FitnesswithPJ]

There is a difference between forgetfulness and dementia! Great job crossing the finish line! 🏁🥳

[@maribelbrito2993]

Thank you so much PJ. We did it...what's next??? Happy Holidays to you, lot of blessings to everybody!!

[@FitnesswithPJ]

Same to you! Congratulations 🙌. What's next? Now could be THE PERFECT time to come join us at Over Fifty Fitness. You can join us for Tia's Functional Strength series starting Jan 6. Check video description for links to your 14 Day TRIAL! 🥳

[@carminagarcia8708]

Great challenge, thank you!

[@FitnesswithPJ]

You are so welcome! Awesome finish Carmina! 🙏🙌

[@MichellePatterson-fx6iw]

Looking forward to future workouts

[@FitnesswithPJ]

Fantastic! Congrats on a BIG finish Michelle 💪

[@ginaquinton9410]

Day 12🎉done.❤🔥 🎇 💪 ❤

[@FitnesswithPJ]

Way to go Gina! 🥇🏁

[@ColleenHeaney]

Enjoyed this Metcon Thanks once again PJ

[@FitnesswithPJ]

Thank YOU Colleen! Way to go! 🏁

[@Ann-MarieHullenbaugh]

I just started doing your workouts, I do really love them. Thank you for the cognitive brain exercises at the end. A question is I find that turning my head like that I get dizzy. Is there an alternate? Thank you! Merry Christmas.

[@FitnesswithPJ]

Awesome! Merry Christmas to you too!

[@loosewheel5159]

I love how this kicks my butt... Yours truly, 65 years young ❤

[@FitnesswithPJ]

Oh yeah! 🔥

[@scottkuerner6622]

Thank you!!

[@FitnesswithPJ]

You're soooo welcome! Great finish!! 🏁💪

[@nalinidovedy5700]

Thank you so much

[@FitnesswithPJ]

You're most welcome - GREAT finish! 🏁🙌

[@janicemaloof556]

I ggek out on the same things you do PJ. LOL This was soooooooooo good, from beginning to end. Thank you very very much

[@FitnesswithPJ]

Woo! GREAT finish Janice! 🥇🙌

[@gillianburles8650]

Oh I liked the brain training! Interesting to see how my gait changed

[@FitnesswithPJ]

Wonderful! Congrats on finishing the challenge STRONG!! 💪

[@AJ-no9pv]

Great workout thanks guys, also my son's name is Teia (pronounced Taya) xx Happy New Year 🎉

[@FitnesswithPJ]

Awesome - Happy new year to you!!

[@karenpefanis875]

I ❤️ Metcons tooooooo

[@FitnesswithPJ]

Gets everything done, right? Congratulations Karen! 🏁🥇

[@shaheenalalani5164]

Pj rest tym is how much between each exercise? N kickboxing exercises what happen if we use light dumbbells?

[@FitnesswithPJ]

You can figure out the time in between by watching the video and light weights would work.

[@EssBee-n9e]

❤🩷🧡!

[@FitnesswithPJ]

💪🙌💕