How to Create a Workout Plan for Home for Women Over 40

WANT TO LEARN HOW TO BUILD YOUR OWN WORKOUT PLAN? BECAUSE THERE IS A METHOD TO THE MADNESS! IN THIS VIDEO I REVEAL 3 TRAINER SECRETS ON PROGRAM DESIGN AND WHAT YOU NEED TO DO SEE RESULTS.
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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 #fierceover40 #fittips
/ fitnesswithpj

[@brutledge1936]

Great info PJ and so glad I joined Patreon to have you do the work for me. Love your workouts and after exercising on my own for 40 years it’s so nice having you plan it all for me and do it so well to boot!

[@FitnesswithPJ]

You rock!

[@nancyburton7439]

Great info! I do workout 5 times a week but love having you do my program! No need for me to do the planning! I am loving the monthly workout calendars and the way you keep it interesting.

[@FitnesswithPJ]

Wonderful!

[@snyder1967]

This is great information! I am perfectly happy to let you do the planning! I've been doing your workouts for 2 weeks and love them! Will be joining Patreon today. Thanks for your positive energy and humor!

[@FitnesswithPJ]

Awesome Susan! We look forward to seeing you in Patreon!

[@barbaraaguitas6286]

I am so enjoy your workouts! To date (about 3 weeks) I've been picking and choosing from KZbin videos. I have some idea of what body parts to work and when but learned much from you today as well. I do plan on joining Patreon now that I got my feet wet! Been too long since I picked up weights. Thank you so much!

[@pennytennant1909]

Thank you for the video Pj! I’ve always been confused about the order I should be doing my workouts. I would just scroll around KZbin until I found one I liked even though I knew there was a specific order I should be doing. Everything has changed since I started following your program! Thank you for all of your hard work! Loved the bloopers at the end!

[@FitnesswithPJ]

Happy to help Penny and I am so happy you're a part of the Patreon community 😘

[@HMJ2023]

I've been doing your 21-day fitness challenge and I am so grateful I found your channel! I also just joined your Patreon community. I am looking forward to the monthly workout calendar; it helps me a lot to have someone doing that planning for me!

[@FitnesswithPJ]

Thank you Jen and welcome to the community!!

[@HelenEdley]

This was so informative and I appreciate that you put so much into the workouts. I will stick to having your program my workouts, thank you very much! I have a goal to do some long hikes this summer and so now we’re getting out of our home community a bit more, I will be adding some hiking and increasing the distance to build up my endurance. Also, I’m going to add a bit more weight to my pack each hike. The great thing about these workouts is that I can feel my old rotator cuff injury (that prevented me from carrying anything more than a daypack) slowly recovering. I am gaining mobility and the funny noises my shoulder made from adhesions are going away. This has been a long time coming and so huge high fives!

[@FitnesswithPJ]

Yes Helen!!!

[@karenc6320]

Great video! Join Patreon!! PJ’s monthly calendar is perfect. Been following her monthly calendars and even tried a couple of her meal plans and challenges and I feel great and so does my body. Thank you PJ for all you do on Patreon and your KZbin channel.😘

[@FitnesswithPJ]

Yay! Thank you! 😘😘😘

[@lsteward8687]

Fantastic explanations and advice. Love how you break everything down.

[@FitnesswithPJ]

It's the only way to do things safely without having someone physically there with ya!

[@helenjoynes9026]

I love your monthly calendar,it has helped me stay consistent. I feel the best ever!

[@FitnesswithPJ]

Wonderful!

[@stefanyepatton5376]

Thanks PJ ❤️👍🏽

[@sarahfurmankiewicz4699]

PJ provides so much value. I love these workouts. I'm ready to join the community.

[@FitnesswithPJ]

Great to hear! See you on Patreon Sarah!

[@Truthsayer112]

So true re consistency. I had been consistently working out to your videos for 4 straight months and then came Ramadan. I managed 2 days of workout in the first week and then totally abandoned it because I had to go to bed very early. After Ramadan I wanted to resume workout but how I dreaded it, but I knew if I never forced myself then I would never work out again in my life. Boy, I’m so glad that I did! Now I’m back to working out 5 times a week to your videos and every morning I’m excited to see which workout to do for the day. I especially LOVE those yummy after-workout stretches which I do 3 times a week. Now I tell myself and my friends: just force yourself to work out especially in the beginning and eventually you’ll enjoy it that being consistent would come naturally after that. I really owe this to you PJ, never in my life would I have imagined that I would actually love working out. BTW I don’t really like lunges but I’m getting better and liking them more now! Thanks so much!!! xNini

[@FitnesswithPJ]

Thanks so much for taking the time to comment Nini, I'm so glad to hear that you are back to working out and feeling good again. It's not always easy to motivate ourselves so you should be damn proud of yourself!!

[@cindylam9686]

Great message! Thank you so much!

[@FitnesswithPJ]

You are so welcome

[@Ilona_N]

Thank you so much! 💗 very important information! You're awesome!

[@FitnesswithPJ]

You are so welcome!

[@mariaewerth670]

Great message!! I workout 6 days a week. I usually take Sunday off for my recovery. You have been my trainer for the past 2 months and love your workouts!! 🏋️‍♀️ And it’s never too early to start drinking because it’s always 5 clock somewhere 🥂😂

[@FitnesswithPJ]

😂Yes it is...

[@tryphinahbundo9706]

Thanks PJ , great info ❤️

[@FitnesswithPJ]

Glad it was helpful!

[@kerrysmith1019]

Thanks for this PJ. Having you explain the theory gives me even more faith in your plans. I'll be heading over to patron at the end of this week (the end of the 21 day challenge). Oh yeah! Burbees!! I feel such a failure that I can I only do them off a step.

[@FitnesswithPJ]

Just think... most people don't even know what a burpee is. So, you are miles ahead of the crowd babycakes. 🙌

[@theresahenriksen7542]

Great tips, I'll have to repeat the video and take notes... however, I really enjoy your workout design - you include exercises I might've not considered myself and I appreciate the variety!

[@FitnesswithPJ]

Glad you like them and this video Theresa!!

[@reginacheesbro8209]

Loved it

[@valencialiberte4998]

I do your workouts Every week. And I love It. Keep on the good work PJ. Greetings from the Netherlands 😘

[@FitnesswithPJ]

Awesome! Thank you!

[@maureenpolak2184]

Just what I needed, consistency! You make it doable. I have to get committed as COVID is moving out.

[@FitnesswithPJ]

Awesome to hear, Maureen!

[@bethupton385]

Awesome thank you so much

[@FitnesswithPJ]

❤️

[@deeray6479]

Thanks for sharing, PJ. I'm more than happy to have you continue doing my programming for me 😉.

[@FitnesswithPJ]

My pleasure!

[@sabean24]

Before I found you, that was one of the biggest pains, deciding what workout to do. It is so wonderful not to have to think about that anymore, with your calendar. I do not like bulgarian split squats, and I'm not crazy about side lunges but I have accepted them as part of my life now.

[@FitnesswithPJ]

Acceptance is the first step Sabrina 😂

[@stefanyepatton5376]

Lol my daughter say it’s never to early for a drink, 🍷🍹🍷that it’s 5:00 somewhere always. I just smh, thanks u r the best💪🏽👟🏃🏽‍♀️🚶🏽‍♀️🦵🏽🏋🏽‍♀️💪🏽👟👍🏽

[@teresadevono973]

Second comment.... didn't get to turn video off right away and loved the "bloopers!" You're wonderful!

[@FitnesswithPJ]

Haha, bloopers are fun! Keeps things real, right?

[@user-nh8fc7dp9r]

Bravo! Great presentation - you are a gifted teacher. But thank you for my workout calendar!!! Mwah!

[@FitnesswithPJ]

😚💪

[@barthjanice4716]

PJ Thanks for a great video. Great advice especially mixing it all up. I also hate pushups!!!!!!

[@FitnesswithPJ]

🙌👊

[@scipioniljw]

Great advise I am doing your 21 day fitness and loving it. but i am right there with you when it comes to push ups i am a whimp when it comes to push ups and i miss them out.

[@FitnesswithPJ]

No worries. You can always sub things out for something that you enjoy...especially since there's many others you can do that are just as effective!

[@danasadowski4002]

Great video PJ, I knew there was a method to your madness! And how did you manage not to swear in the bloopers :-). You're the best!

[@FitnesswithPJ]

😁It was hard Dana.... so very hard.

[@CathyRoe]

HI PJ, I am a fitness enthusiast and former professional dancer now 67 years old. I'm thrilled to find you channel. I have so many past injuries that I must "baby" like knees and back, and I am looking for a personal trainer to help me get a weight training program (because add osteoporosis to the mix). I am strong and determined... just limited and I need a professional like you. I have been confused about weight training because of so much conflicting information. Do you do personal one-on-one personal training via zoom ? I see your 6 week program and am considering it but as I learned with your videos, I have to modify quite a bit and hope I am doing it right.

[@naomifleschhut9415]

Love the blooper reel!

[@FitnesswithPJ]

😂👊

[@tinahunter9793]

Very informative! I loved this video. I do feel I pretty much follow this regiment. I'm 66, almost 67. I rotate cardio, HIIT, Tabata and weight training 6 days a week. I feel I am in very good shape for my age. I'm petite 5'1" weight 113 lbs. I am use to weighing 110" which I was always comfortable with. I can't seem to knock of these few extra lbs. My routines are always 40 - 45 mins long. Intermediate-intense. Maybe I need to workout longer? I am very regimented with my diet. I don't eat beef or pork, processed foods, or starches. I usually stick to a chicken breast or ground chicken with roasted vegetables and some fish. I eat 2X a day. Ezekial toast in the morning. Dinner later. I do love my Pino Grigio :(

[@FitnesswithPJ]

Sounds to me like you are doing extremely well, Tina!! Try not to worry about a few extra pounds. 😉❤

[@lisatoth767]

As always love the bloopers and it is never too early to start drinking which is why I probably still have my muffin top as my key target area. So help there please!!

[@FitnesswithPJ]

Keep moving Lisa, you got this!

[@tracystudebaker7470]

PJ, you totally rock! I love your monthly calendar. Thanks for explaining :)

[@FitnesswithPJ]

You're so welcome. Thanks Tracy!

[@kathymacgregor2173]

Great video! Thank you & I too suck at push-ups 😂

[@FitnesswithPJ]

They're challenging for sure!

[@gloriahollinger7943]

Thank you for the information, however, that is WAY too complicated for me. :-) I am happy to continue receiving your workout calendars where all I have to do is know which day it is and click on the right workout! BTW, the workout I dislike most is the plank; I cannot do them for any length of time and need a lot of practice.

[@FitnesswithPJ]

Come on Gloria! You can do them! Start from the knees (like I am with my push ups) and build from there. Together we will conquer them 👊

[@irenefunk8498]

Wow! Watching this video confirms that I made the right decision to join Patreon.

[@FitnesswithPJ]

Absolutely Irene!! Thanks for your support.

[@wgroos3355]

Hi PJ I really like your workouts. I would love to have you make my calender. How do you make them. What do you include . I want to loose weight and get toned. Love to hear from you

[@FitnesswithPJ]

👊Glad my info earlier helped!

[@abigailsandham]

No it's not too early to start drinking do it do it do it. Don't forget the 80 20 rule. I love your style PJ. It makes so much sense hearing you explain how to plan a workout. I really enjoy your monthly workouts it take out the thinking part. I just hit play and workout. BOOOMMM. Loving the results. You're ace! 😘😘 ps why no swearing? 😁😁😁

[@FitnesswithPJ]

I really wanted to wear my "Canadian As Fuck" shirt... 😂

[@abigailsandham]

@@FitnesswithPJ 😅😅😅😅😅

[@nancylink5321]

I have loved working out with you for the past year! I need your help in determining what is the best sequence for me to reach my fat loss goal and increase muscle mass at age 63. My work schedule allows me to workout 4-5 times per week however, they are 4-5 days in a row and frankly when I push myself 5 days straight, I am so fatigued that it is a struggle to keep up with my daily living activities.I've been trying to alternate full body workouts with upper body one day and lower body the next.In addition to that a do one day of HIIT cardio on my elliptical trainer. Please give me your thoughts and suggestions on what you feel is best for me at this time. I greatly appreciate and respect you as a valuable resource in the fitness industry. Thanks for all you do!!!

[@FitnesswithPJ]

Hi Nancy, you can find my email address on my website. We should set up a call to discuss your goals.

[@dianemartin2494]

Thanks for the guidance, PJ. And the one exercise that I really hate is burpees:-)

[@FitnesswithPJ]

👊

[@terimierzejewska7216]

Same here

[@jburwinkel]

This was very helpful! I do love having the monthly calendar. I also think that sometimes I get obsessed with working out every day. You did a great job of explaining why that's not necessarily a good thing!

[@FitnesswithPJ]

👊👊

[@teresadevono973]

Hi! I am on my 3rd week of your 21 day challenge and am enjoying it. I have knee and lower back problems and need to keep it low impact. If I join the Patreon community, will I get an email with my workout for the day?

[@teresadevono973]

@@FitnesswithPJ Thank you! Will I be able to choose the workouts for weight loss?

[@FitnesswithPJ]

@@teresadevono973 It's one calendar that everyone gets Teresa, however, if you are eating properly you will hit your weight loss goals too. And, if you need help with what to eat Patreon members also have exclusive discounts to some of my plans. Cheers!

[@mtilly0223]

I'm wondering, what are your thoughts on cardio before or after strength training. Some say after is best. I've been doing my strength training first lately and then I've been taking my kids to the track or local trail for cardio. It's been nice to have them go with me because sports are still on hold due to Covid. However, it's so tough to complete. I used to run 2 miles around the track without issues but I struggle after strength training. What are your thoughts? Is there really a benefit to doing weights prior to cardio?

[@FitnesswithPJ]

Hey Mary, you just (kinda) answered your own question. It is recommended that whatever your goal is (so if it's to get stronger) do that form for fitness first - because that's when you have the most energy. So, if you want to run faster, and for longer, I would do that first and then your strength workout. Make sense? 👊

[@mtilly0223]

Yes it does! Thank you!

[@lporquai9048]

Hi new to your channel... I'm 38 so nearing on 40 🤔😉... What dumbell weights do you suggest? Love from the U. K

[@FitnesswithPJ]

Depends on your level of fitness. I always recommend to have a weight that you feel is light, moderate and heavy.

[@gennybrand1759]

I cant put a lot of pressure on my left wrist, what can I do instead of pushups to work my push muscles?

[@FitnesswithPJ]

Planks so high plank or side plank, chest press, bench press...

[@sripriyapc]

PJ like you have a 21 day fitness program, do you have one for TRX??? Like a 21 day trx program? I want full toning and reduce my midsection and tone tummy.

[@FitnesswithPJ]

No sorry I don't have a TRX 21 Day Plan. However I do have a lot of TRX workouts on the channel. Check the playlist "Eqipment" and "TRX". Cheers ox

[@sripriyapc]

@@FitnesswithPJ ok tku

[@sripriyapc]

@@FitnesswithPJ so basically choose a few full body and a upper and a leg and a booty ab?? Would that be good and then few cardio days and a rest day?

[@salmakhatun725]

Hello PJ, I am in the 3rd week of 21 day program. I would like to explain my current challenges and my goals to you and get your suggestions about next step. Are you reachable in e-mail? Salma

[@FitnesswithPJ]

Yes, absolutely! Shoot me a message.

[@deannadube4575]

I've been trying to figure out the best way to create a workout plan for myself, yet I have multiple goals (weight loss, mobility & flexibility, endurance, strength, toning, etc... Yeah, I guess I want it all, haha!) Is it possible to create a plan that would cover all bases? Does your monthly workout calendar do that? If so, sign me up! :)

[@lsteward8687]

I'm looking for the same thing.

[@baoakley]

Too early to start drinking, lol!

[@FitnesswithPJ]

😇

[@elenamcmenemy9732]

Got this in an email to view but no sound 😔

[@FitnesswithPJ]

Make sure the volume is up on your YT player.

[@snyder1967]

This is great information! I am perfectly happy to let you do the planning! I've been doing your workouts for 2 weeks and love them! Will be joining Patreon today. Thanks for your positive energy and humor!

[@FitnesswithPJ]

😘