Full Body Strength - Tempo Training for Women Over 40

Get ready for a full-body strength-training workout using tempo training. This workout includes circuits that will challenge and strengthen every muscle in your body using dumbbells while slowing down certain parts of the exercise.
A killer routine to help you break through any exercise plateau! And don't worry, this is great for all levels, with modifications given throughout. Get ready for a "sweat sesh!".
Tools: a pair of moderate & heavy dumbbells
2 X 45sec
Tempo squat
Tempo rows
Tempo tri-pod deadlift
Tempo tri-pod deadlift
Tempo chest press
8 x 20sec
Gate swings
Total body extensions
2 X 45sec
Tempo squat
Tempo rows
Tempo tri-pod deadlift
Tempo tri-pod deadlift
Tempo chest press
8 x 20sec
Plank jax
Bicycles
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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

[@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!

[@sherryhorning9946]

I loved this workout!!! And I have some awesome news to share. I am so excited. The first time I did this workout I used 8lb. and 10 lb. and I did low impact. This time I used 12 lb. and 15 lb. weights and I did more impact. Thank you, PJ. I couldn't have done it without you. I will add joining Patreon is one of the best things I have done for my workouts. With a calendar that has workouts posted for me, I am now exercising 5-6 days a week. Before Patreon, when I had to search through your KZbin workouts, I was only exercising 3-4 times a week. I am so glad I found you.

[@christonks7147]

That was fantastic. I have to say that I was still cursing you (just a little bit) for the sore quads from the last few workouts, so I had a hard time talking myself into doing this one 😂but I'm glad I did. Also, to anyone who hasn't joined Patreon yet, what are you waiting for? PJ is the best of the best! I honestly flitted around every KZbin fitness channel until I found hers and now it's the only one I use and my body is changing every week! Thank you PJ😊

[@michelleelizabeth299]

I totally agree Chris- joining Patreon was the best move I've made when it comes to increasing my fitness! I flitted around KZbin for years before finally settling on PJ as my main trainer, and I chose her because she gets some serious results. I turn 46 next month and I'm stronger and more fit than ever!

[@FitnesswithPJ]

You're the best, Chris!! Thanks for being here and being you!!

[@FitnesswithPJ]

So nice to hear!! Love you ladies. 😘

[@louisacowie4263]

Great workout as always!! Loved that George felt brave enough to make a cameo in this workout!❤

[@mariletz]

I had no idea what Tempo workouts were - I LOVED that! Thank you PJ from one of your KZbin/ Patreon/ OFF subscribers & her LH in Oregon 🌲🇺🇸❤️‍🔥🙌🏽

[@margaretflynn1288]

Holy moly! This tempo training workout is a winner! I used 12 and 15 pound weights and could hear my muscles respond, “Stop! Stop!” But I ignored them. 😂 They’ll thank me tomorrow. I really need this type of whole body workout for functional fitness as I advance in my 70’s. Thanks, PJ!

[@FitnesswithPJ]

Yes, absolutely! More to come, Margaret!

[@gwenbrock4655]

Loved the workout, it went quickly. I love your comments and instrinstructions too. I'm so glad you don't play music, you are entertaining all by yourself. Thank you.

[@Helen_Thurn]

Thankyou PJ! There was definitely some heavy breathing going on here. It was lovely to see George. Hope he's still around (it's 3 yrs later) & they were both SO good not barking at the delivery man. You've become a favourite with me and a few friends, due to: • no over-the-top false enthusiasm in the opening • modification tips, safety tips, etc. • pace of movement • length of hold on stretches • encouragement to push ourselves • your relaxed presentation, the side-tracking now & then (is good), and your sense of humour. :)

[@FitnesswithPJ]

Thanks Helen! And yes, George is still going strong. He turns 5 this week! I hope you and your friends try my newer videos, too. The quality of the videos have gotten better cause I am able to hire a video editor. Haha! I make a better trainer than editor. Cheers!

[@Helen_Thurn]

@@FitnesswithPJ Oh go everywhere on your site - even right back to the orange wall & the TRX gym area. Glad to hear George is still available for cuddles. Mine loves cardio days as my hands are free to ALSO hold a tug-rope for her (even during step workouts!) but she reckons weights day is boring (for HER), but still runs up to the gym when she hears a workout start.

[@valerie3boys]

Tempo is a game changer.... always love your workouts!

[@hestermurray3435]

Feels good to be back on the calendar. Really like this one!

[@carolmarquis6541]

Tempo training is my FAVORITE!

[@FitnesswithPJ]

I enjoy it too! Glad to hear, Carol!

[@dianemarasa1369]

Thanks finding dumbbell workouts just the right amount of challenging without being too much. Great job thanks

[@FitnesswithPJ]

That's perfect to hear, Diane!

[@beckybarth3121]

Wow, I’ve been AWOL for a while but jumped back in for September, today’s workout showed me just how much I’ve missed. !!

[@yvetteneisser8650]

Love the total body extensions

[@donnabelden1527]

Perfect combination of strength and cardio. Thanks PJ

[@gglydie4242]

Love this one PJ, thank you. And no probs with your language from me! Glad you are happy to be yourself and not change to please others. xx

[@lindaveith5682]

I can’t find a favorite!!! They all are!!! I wasn’t really in the mood to workout this morning but once I got started my mood changed & I feel great!! Thank you for being real PJ! 😎💪🤬🥰

[@FitnesswithPJ]

💪😘

[@carolinelegg6110]

My favourite way to start my Sunday! Thanks as always xx

[@FitnesswithPJ]

You are so welcome! Enjoy your day, Caroline!

[@chantalbarlow5797]

One of my favorite workouts! Hits all the spots and gets the heart beating!!!

[@FitnesswithPJ]

Mine too!!

[@jamgray1925]

Another fab workout PJ - tempo training takes it to another level! 😅

[@sharonpasquale1572]

Oh my goodness! This was Awesome! A little bit of everything! You always throw in something new and fun! Thank you & have a great evening!

[@FitnesswithPJ]

Awesome to hear that you enjoyed it, Sharon!

[@lauraharris3302]

Great workout, thank you PJ!

[@FitnesswithPJ]

Any time!

[@jenniferhoward6996]

Way to keep it interesting!💜

[@staciemberton2565]

Really loving the tempo training. This is my 2nd time doing this workout since joining Patreon. I am amazed of the progress I’ve made in just 2 months! Thank you 💕

[@loriwilliamson5738]

You're one of the best queue-ers I've worked out with! Thank you.

[@FitnesswithPJ]

Glad to hear, Lori! 😄

[@pamschoffer5780]

This is my LL workout (love/loathe) lol . After recovery I always look forwad to doing it again. I'm enjoying your stretch /mobility classes they are a great finisher after a brutal workout. Thanks for always having what is needed in a workout with a side of humor and sass... it motivates my workout and keeps me on track. You are definitely doing what you were meant to do in in this life. Thanks for sharing...

[@FitnesswithPJ]

What lovely words Pam 💕 You're so welcome!

[@sarahbowie5566]

The tempo kept me going in this 30c heat today 🥵So pleased I got it done. Love this one! Only the best ladies swear 😇😅

[@FitnesswithPJ]

You got that right, Sarah! 😚

[@adriennekinsella7123]

I loved this workout. PJ is always motivational!

[@lisachoudhrie3512]

This was so good PJ, tough.. I paused several times to get my breath and strength.. Great for a Sunday!! Sweaty hug PJ God bless you

[@FitnesswithPJ]

You got this!! 😊

[@carolmarquis6541]

AWESOME AWESOME AWESOME FROM WARM UP TO WORKOUT TO STRETCHES. I LOVE WHEN ALTERNATIVE EXERCISES ARE GIVEN AS WELL JUST BECAUSE SOME PEOPLE HAVE BAD KNEES OR BACKS. I WILL BE BACK THANKS

[@FitnesswithPJ]

Yes!! Glad to hear it, Carol! Always offering modifications because we're all different!

[@boak9642]

Enjoyed the tempo change! Swearing and sweating are 2 things I normally do during workouts :P

[@kristiemarsala2917]

What a GREAT workout!! Im sweaty and loving it!! Im impressed your pups didn't bark...my mine go nuts!! Thanks again for getting me going this morning!

[@FitnesswithPJ]

It's rare that they don't haha!

[@jburwinkel]

This was a killer for me today! Great, but a killer! Thanks!

[@robertahendriksen8907]

Loved the tempo change....and your shirt😊

[@FitnesswithPJ]

Thanks Roberta!

[@lorenaj5304]

Thank you❤

[@susanlumley5547]

Loved this! Great way to start my Saturday. Thanks PJ 💕💪

[@FitnesswithPJ]

You know it, Susan! Awesome!

[@georgiecameron4007]

Love this workout so much pj feeling really good now!! Even though I'm a sweaty mess !!🥵

[@puzzledpets]

A full on week so I was a bit apprehensive that I would manage this. I'm pleased to report it was fantastic and just what I needed! A great mix of strength and tabata, easy to follow and very enjoyable. Thank you!

[@FitnesswithPJ]

So great!! Thanks, Laura!

[@chantalbarlow5797]

love this one. Looking forward to the September Challenge!!!

[@FitnesswithPJ]

Can't wait!

[@rebeccacass5555]

Loved this workout. Hope you do more like this with tempo training. Thx PJ.

[@FitnesswithPJ]

Noted! Thanks Rebecca!

[@laurabeck2738]

Great way to mix up your strength training! And, I loved the cardio and ab tabatas! Yay! 🌟🌟🌟🌟🌟🤩

[@FitnesswithPJ]

Woo hoo!! Good stuff, Laura!

[@chantalbarlow5797]

Thanks PJ! Had trouble logging into Patreon so I found this workout in my email and happy to have. Great way to start the morning :)

[@FitnesswithPJ]

Let me know if you're still having troubles, Chantal!

[@lisaf1815]

One of my favorite workouts so far! Thank you!

[@FitnesswithPJ]

You're so welcome Lisa, thanks!

[@kerrydavis8191]

I loved this workout PJ - even on a blistering hot summer's day! One of my favourites for sure - thx x

[@FitnesswithPJ]

You're so welcome Kerry! 🔥

[@nikischuck5856]

Hey PJ - I forgot how good this workout is, really makes you focus - thank you!

[@FitnesswithPJ]

Awesome, Niki!

[@sarahbourcy5531]

Finally got a chance to do this workout...AWESOME!! Thanks PJ!

[@FitnesswithPJ]

Glad you thought so, Sarah!

[@theresaargie1688]

Another winner! I really like tempo training. I have been stuck for a while now and maybe this will help. Darn menopause!

[@FitnesswithPJ]

Great to hear! I hear re menopause 😫

[@justinegore-smith8997]

Loved this - thanks for a new workout to keep it fresh!

[@FitnesswithPJ]

You know it, Justine!!

[@michelleelizabeth299]

Oh yeah, this is a good one! I walked the dogs, did some kickboxing, then finished with this (and wore my weighted vest this time around just to add a bit of spice- LOL). Thanks for making me stronger with every workout PJ!

[@FitnesswithPJ]

Woooo!! Awesome job, Michelle!

[@pamschoffer5780]

This was amazing what a great workout... Thank you . You are a great inspiration for women of all ages. Look forward to more videos like this.

[@FitnesswithPJ]

Thanks for the kind words, Pam!

[@andreabarrett3967]

Enjoyed it 🙂thanks. Have a blessed day PJ

[@FitnesswithPJ]

Glad you enjoyed it, Andrea!

[@staceyroach8956]

Another great workout! Thank you for helping us break through those plateaus!

[@FitnesswithPJ]

I got you!!

[@kathyshaheen3480]

Wonderful!

[@robynparker5845]

Nice one...used my TRX for rows and the swiss ball for chest press...still working around the deadlifts with my hammie it's almost there :)

[@sarahbowie5566]

Perfect workout to test my new dumbells, 6kg now my heavy... getting there! Really liked the tempo training and the tabatas broke it up nicely, never thought I’d hear myself saying that!

[@FitnesswithPJ]

Woo hoo!!! Nice job, Sarah!! Feels good, doesn't it?? 💪👏

[@karenfraney6511]

Love the mix of cardio and tempo strength training. Using heavier weights this time round! Awesome PJ!💪 💪

[@FitnesswithPJ]

🔥🙌👏

[@lynndodwell2160]

A new favourite❣️Love this one P.J.

[@FitnesswithPJ]

❤🔥

[@Helen.Tr0y]

Thank you for giving me hope that I can get my body under control and back in shape ❤ Yes, I subscribed 🌼😉

[@FitnesswithPJ]

OF COURSE YOU CAN!! 👊🙌

[@angelicamarchini9400]

Loved everything about it!!!

[@FitnesswithPJ]

Good stuff, Angelica!

[@jduncan5108]

Really enjoyed this. Just right. Thanks PJ!

[@FitnesswithPJ]

So glad!

[@puzzledpets]

Doing this in 24C heat at 9am this morning was not easy! Thanks PJ, a good one to come back to.

[@FitnesswithPJ]

🔥💦

[@yazbrinton6828]

Fantastic workout! Thanks PJ. 😘

[@FitnesswithPJ]

You're so welcome!

[@MyName-yd9xj]

Thanks PJ!

[@FitnesswithPJ]

Thank YOU for being here!

[@abigailsandham]

I'm a lady don't you know.........NOT! This was one sweaty fun workout. I took a rest day yesterday after having a sports massage the evening before. It totally wiped me out but I'm back today. X

[@FitnesswithPJ]

Nice work, Abi!! Those massages are NO joke.

[@abigailsandham]

@@FitnesswithPJ I would personally describe them as torture like but effective. I'll be booking the next session in around 3 weeks or so. X

[@Gina2u2]

Love this one difficult yet good. I'll be doing this one for the next week.

[@FitnesswithPJ]

Awesome to hear, Fifi!!

[@ValerieAWhite]

Good mix of weights and cardio!

[@FitnesswithPJ]

Absolutely!

[@abigailsandham]

Love this type of strength workout. Really effective. X

[@FitnesswithPJ]

So glad!

[@nickydykes2700]

Loved this - didn't want to love it...but I did!!

[@lisas8767]

Awesome! This was a good challenge but I stuck it out til the end!! Thanks for keeping it fun!!👍🏻🤣

[@FitnesswithPJ]

Always, Lisa!

[@jburwinkel]

Did this one a while ago. Still love it! Thanks for your hard work and "witty repartee" otherwise known as swearing! :)

[@FitnesswithPJ]

Haha, you got it!! 😜

[@beckyschulke6561]

That was amazing! Thank you 😊 Keep up the good work!

[@FitnesswithPJ]

Thanks Becky!!

[@melaniehoward5339]

Yikes! I feel like I make this comment for every workout but THAT WAS FANTASTIC.

[@teresalatimer4644]

I am new to your channel and love your workouts. They are challenging and easy to follow. Really appreciate the modifications for low impact because I have to be careful with my knees. Also like the variety of workouts. Thank you!

[@FitnesswithPJ]

Always ways to work around injuries or sore spots. Thanks for checking out my videos Teresa. I always offer modifications! 🤗

[@daynabryan3182]

Loved this workout! Favorite so far❤️

[@FitnesswithPJ]

Awesome to hear. Thanks, Dayna!

[@lindac6147]

This was a great workout . Got my hear racing & most importantly for me really challenged my muscles. I was groaning when almost completing the set - was good to be challenged this way . Thank you . Excellent programming .

[@FitnesswithPJ]

That's so great to hear, Linda! Always nice to be working out from home when you're grunting and groaning haha!

[@reneelitfin3519]

Another great workout!

[@FitnesswithPJ]

Thanks Renee!

[@Suzannel2276]

I loved it and fantastic workout, thank you so much PJ! 🙏☀️❤️

[@FitnesswithPJ]

Glad you enjoyed it!

[@aileenkkoh]

loved it...bet you were checking to see if we were paying attention!

[@FitnesswithPJ]

Always, haha!!

[@brooksday8407]

finally got to this one and love it!!

[@FitnesswithPJ]

Glad to hear that Brooks!

[@robynparker5845]

Can't wait to get back to full fitness as I have to keep working around my favourite exercises lol. Still got it done in a fashion :)

[@FitnesswithPJ]

Glad to hear!

[@gloriak.9367]

Great workout! First time doing a tempo workout! Thank you!

[@FitnesswithPJ]

Glad to hear you liked it, Gloria!

[@myrealtor1429]

That was another fun workout. Thank you again for posting to KZbin, PJ.

[@FitnesswithPJ]

Glad you enjoyed it! 💕 When you are ready we'd LOVE to see you supporting this channel at Patreon OR 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, community and more! Links in the video description 💕

[@myrealtor1429]

@@FitnesswithPJ I just joined the 21 days challenge, PJ. I actually wanted to do more weight bearing exercises for osteopenia purpose, that’s why I have been choosing only strength training, since I already jog almost daily.

[@FitnesswithPJ]

@@myrealtor1429 Great job! 👏 When you are ready you might like consider my 30 day Osteoporosis Program. Workouts and information especially aimed for at increasing bone density and working out SAFELY. 💕 Details here : www.fitnesswithpj.com/fitness-nutrition-programs/osteoporosis-program/

[@vegietator3357]

Loved it, thanks!

[@FitnesswithPJ]

Glad you enjoyed it!

[@truyouwellnessyoga]

Loved this one PJ, thank you. Felt great to change it up, I was busted on the final set. Had a giggle when George gave off 🤣

[@FitnesswithPJ]

Glad you liked it! Always nice to keep things fresh!

[@abigailsandham]

This is one sweaty workout, certainly gets the heart rate pump. X

[@FitnesswithPJ]

Nice one, Abi!

[@triciadabrunz9977]

I'm a little proud of myself. Since the last time I did this workout I've moved from 8lb weights to 12lb weights.

[@FitnesswithPJ]

A little proud? You should be REALLY proud, Tricia!! Nice work babe!! 👊💪

[@janeenfisk6241]

Hi PJ! I really love your attitude and your are so real and down to earth. Would you be able of offer more HIIT with weight workouts ? Thank you so much for all your workouts :)

[@FitnesswithPJ]

I'll keep it in mind Janeen! My Patreon peeps are the ones who get input into videos I put out...check it out! We hope to see ya there 😘

[@abigailsandham]

Great workout, I'm defo feeling stronger, somethings working. X

[@FitnesswithPJ]

Something or someONE!! 👆(you!)

[@abigailsandham]

@@FitnesswithPJ 💋 😘

[@georgiecameron4007]

Second time doing this amazing kickass workout pj and still loving it !!🥵👍👍

[@FitnesswithPJ]

Wonderful!

[@katefallon7476]

Loved the workout PJ, your channel is the best! Thank you for the hints for those of us with Osteoporosis. I loved your 30 Day Osteoporosis plan but dont always remember that I shouldn't do certain things, so your hints help.

[@FitnesswithPJ]

Glad to hear that, Kate! The new modification window in all of my recent & upcoming videos will help too!

[@kerriestavig2879]

Awesome as usual!!!

[@FitnesswithPJ]

😘

[@staceycramer1673]

I spiced it up with my Bosu for the plank jacks and a few other things! Great workout!

[@FitnesswithPJ]

Awesome to hear. Nice work, Stacey!

[@ruthmueller4645]

Awesome workout! I was definitely sweating 😜

[@FitnesswithPJ]

Great job, Ruth!! 💪

[@susantreer3045]

Great workout!

[@FitnesswithPJ]

Thanks, Susan! 👏

[@shifracook3716]

Thanks PJ! That was a sweaty one and my legs are feeling it already... I'll be walking like John Wayne tomorrow

[@FitnesswithPJ]

LOL love it.

[@dinapperez]

Thanks PJ, always a great challenge. Although I used heavy dumbbells and did the last set of Planks tapping my shoulders those bicycles made me swear!

[@FitnesswithPJ]

Nice one! Good stuff, Dina!

[@janebowden5007]

Loved it....thank you 😘

[@FitnesswithPJ]

You're so welcome, Jane!

[@jburwinkel]

Loved the tempo changes. As always, seeing the time on screen is very helpful. Thank you!

[@FitnesswithPJ]

Glad to hear it!!

[@carolinelegg6110]

Bloody brilliant! I'm exhausted in all the right ways :)))

[@FitnesswithPJ]

A lovely feeling!

[@carolinelegg6110]

Repeated this routine to try my 7.5kg weights and it worked!! Tempo training definitely helped me go up... Thanks PJ xx