Push, Pull, Hinge & Squat Strength Workout for Women Over 40

[@FitnesswithPJ]

Thanks so much for watching! 💪🏽 If this is resonating with you, or you have a QUESTION, come and join the conversation at www.patreon.com/fitnesswithpj or head to my ‘Ask PJ Anything’ form pjwren.typeform.com/to/uCxk9B7X & have your question answered on KZbin; the last Wednesday of every month.

[@lisabarrettwilson34]

Single leg dumbbell clean, all I think about is Elle Woods teaching the bend and snap in Legally Blonde.

[@Muffie-g6z]

I LOVE this workout today! Love all of the functional movements! I am part of the 21 day challenge and am feeling stronger every day! THANK YOU!!

[@dianadye703]

After doing the Osteo workout for many months (I'm in the over 70 crowd), I was so pleased with myself to be able to do this workout with 15 lbs and keep the leg off the floor for those balance cleans. Thank you PJ for pushing me along. The dividends have really paid off.

[@FitnesswithPJ]

Great job!

[@cindyallard2022]

Sweaty and wobbly again! The gift that keeps on giving...thanks, PJ!

[@FitnesswithPJ]

Love it Cindy! 🙌

[@dr.sherrispeaks]

PJ!!!! That 1-🦿 clean! Love love that challenge! I feel stronger already!

[@FitnesswithPJ]

It's a goodie! 🥰

[@Balletpro1]

The ballerina in me loved this strengthening routine!!!Many thanks, PJ!!!!!

[@FitnesswithPJ]

Yay Melanie!! 🥰

[@karenshumka5398]

LOVE the rip the newspaper queue! Love to hear that reminder more...So effective.

[@FitnesswithPJ]

So glad you love it Karen! 🙏 🤗

[@colleengirl1]

Great workout with necessary functional moves!!

[@FitnesswithPJ]

Yes! Glad you liked it!! 😃

[@jburwinkel]

I love this one!! Excellent variety of useful exercises!!

[@FitnesswithPJ]

It's a good'un! So glad you loved it! 😍

[@marygartrell5277]

Nice strength workout to end the week. Thank you, I joined your Patreon group a little over a year ago and I am so happy that I did. Having the calendar to follow has really helped me to stay committed to staying on my fitness journey.

[@FitnesswithPJ]

Awesome! Thank you! I appreciate your support 🥰

[@myrealtor1429]

Yes to Day 16! Love it , again! Thank you so much for putting so much thought into your strength training workouts, and most importantly, working out with us together! You are just so awesome!!!

[@FitnesswithPJ]

Great job! This workout is getting a lot of love! I appreciate your support 💕

[@toniamathews6581]

I'm 52 just told I have Osteopenia. I also have Knee arthritis from a HS sports injury. So I'm limited with some exercises. This one worked fine for my knee so thank you.

[@FitnesswithPJ]

Hi Tonia, I recommend my 30 day Osteoporosis Program. Workouts and information especially aimed for at increasing bone density and working out SAFELY. 💕 Details here : www.fitnesswithpj.com/osteoporosis-exercise/

[@independane]

And done. It occurred to me that i have upped my weights since working with you - no wonder this challenge has been even more of one for me! Go me!

[@FitnesswithPJ]

Absolutely GO YOU!! 🙌 💪

[@margaretflynn1288]

I was all over the place doing the single leg dumbbell clean, but I got several good ones in on each side. Some days, the balance is off! I had to work hard and focus in today’s workout, and it felt good! Thanks, PJ ❤

[@FitnesswithPJ]

Balance is like that!! Sounds like you did GREAT! 😊

[@kellypantaleoni5166]

Wow! That was something now wasn’t it😮 Thank you ❤

[@FitnesswithPJ]

Haha! Something good, for sure! Well done Kelly 🙌

[@puzzledpets]

Loved the variety of exercises. I also enjoyed mixing up the length of workout, sometimes I get stuck in the 20min is all I have.

[@FitnesswithPJ]

It really is great to mix it up - types of exercise and time! 😃

[@maureenpolak2184]

Love this one too! Keeping the balance in check. Thanks.

[@FitnesswithPJ]

So welcome!

[@PujaDada]

Thanks PJ. I could feel myself wanting to wiggle out of doing it but I knew that the workouts do so much more than getting me fit. They improve my mood, my energy goes up. I told myself it will be over before you know it. And I feel so much better now. I am so glad I turned up. ❤

[@FitnesswithPJ]

I'm so glad you turned up too! 💗

[@valeriegoldberg6917]

Your bloopers are great. I like your sense of humor.

[@FitnesswithPJ]

Glad you like them Valerie! 😃

[@midunn4072]

I really enjoyed this one - it went so quickly - admit when I saw it was 39 minutes my heart sank a bit as I was late getting started but it was great. And the best bit was your advice to take shoes off - felt so good. I will definitely go bare foot for this and other workouts in future!

[@FitnesswithPJ]

Wonderful! Way to go 🙌

[@marymccall9330]

I had to miss yesterday, and tried so hard to talk myself out of it today but got up and pushed through it! Great workout, thanks for the push! ❤️

[@FitnesswithPJ]

Some days are tough - You got this Mary! 🙌

[@carolynstockton5876]

Love challenging myself with balance exercises. Brilliant as always PJ. Your hair looks great.

[@FitnesswithPJ]

Go you! Thanks so much! 😊

[@LaSoniaLamay]

Day 16 completed. Awesome w/o. Thanks PJ❤🍒🍓

[@FitnesswithPJ]

GREAT stuff! 💪

[@tammyt4959]

My heart rate was in the 150's at some points... man, I was sweating and it felt TERRIFIC! Somehow, you always make them challenging AND fun. Day 16 done! 💞Thank you, PJ!

[@FitnesswithPJ]

Great stuff Tammy! 🙌

[@colleenmouse127]

Loved the bird dog row!! Really felt the core

[@FitnesswithPJ]

On fire Colleen! 🔥

[@SuperAthena2011]

Ooft! Glad this was on the patreon workout calendar for today as hadn't done it before. Loved the new moves and am a sweaty mess at the end of it. Thanks PJ!

[@FitnesswithPJ]

Woohoo! 🥳

[@klaurvick4501]

Thank you for continuing to help us strengthen and get functional. Again, appreciate the tips and the reminders. (It's Kansas, by the way. . "Carry On..."

[@FitnesswithPJ]

You are so welcome! (Yes! Kansas 😝)

[@susankaplan9948]

Great, tough, tough workout. I might stay on the ground the rest of the day..well..not really...it's in the morning. I'd better get going. Thanks PJ!!!!!

[@FitnesswithPJ]

Haha Susan! Have a great day! 😃

[@audreyrice996]

Challenging to the end. Used my 15's again. Almost didn't did do the last set, but I persevered. Yay, me!

[@FitnesswithPJ]

Woo! Great job Audrey!! 💪

[@vernheatherprice3894]

Done! I love a good strength workout! I love that you focus on balance and quad work. I was a PSW for many year and worked in the home with the elderly. It's surprising how even getting off the toilet can be a challenge. So working those muscles and working on balance now with help us in the future! So thank you! Also I ALWAYS workout in my bare feet!

[@FitnesswithPJ]

So right Heather! 😃 🦶

[@kairains62]

You have me so well disciplined after a couple years of following your calendar that as soon as I get ready for a chest press, my bum shoots into the air to do a bridge even if that's not what you're doing. PJ muscle memory!

[@FitnesswithPJ]

Love it! 🎖

[@mariadamato9740]

This was great! I love the challenging new moves. Thanks PJ!

[@FitnesswithPJ]

Glad you enjoyed it! 🙌

[@francescabunch1582]

This is a perfect workout for pre over night hikes. Loved it. 🩷🩷

[@FitnesswithPJ]

Sounds PERFECT! 😍

[@michelleelizabeth299]

Wow PJ, you're pulling out all the stops for this challenge! I am seriously impressed with all these workouts so far, and I'm already feeling stronger and lifting heavier for some of these moves. Not only are you challenging us, but you've got this programmed so our muscles have time to recover, and no muscle group is neglected- a very balanced program for sure! Thank you for all the work you put into programming each workout, and this challenge as a whole- you rock!

[@FitnesswithPJ]

Thank you Michelle! That is definitely the plan 🤗

[@Randi-i1q]

Liked the newspaper trick - really helped my knee. Love & lunges PJ XO

[@FitnesswithPJ]

So glad it was helpful! 💕 Back at ya with the love & lunges XO

[@tereseisaacson6392]

PJ, thank you! You bring such a smile to my face and ... to my muscles :)

[@FitnesswithPJ]

Oh yeah Terese! 😃

[@jburwinkel]

I enjoyed doing this one again! I'm still recovering from Covid, but I was able to follow, and it energized me!

[@FitnesswithPJ]

Damn Covid! 🤗

[@laracasebolt6725]

Wow! Just wow! What else can I say? Loved it!!!

[@FitnesswithPJ]

🙌 🥳

[@merrittgray1976]

Loved the newspaper imagery. That really fired up the legs! I'm going to need to get heavier weights, I'm defo getting stronger!

[@FitnesswithPJ]

Way to go! 🙌 💪

[@karenhayler4158]

Day 16 done. I love all of these new exercises

[@FitnesswithPJ]

So glad Karen 🥰

[@fayemcdonnell7288]

Love doing new exercises! The bird dog row was so much tougher than it looked! Could really feel my core on that one! Interesting info about the feet! I haven’t worn trainers to work out in over 2 years! Always train in bare feet, now I know it’s good for me!! Thanks for another epic session Pj!💪

[@FitnesswithPJ]

Great job Faye! 🙌

[@shirleywilliamswoodger1773]

my new favourite workout!! Sweat burning my eyes! love it... the row with the leg elevated sure works better when it is the opposite leg!! But and don't laugh too hard.. I was so tired getting up off the mat I nearly fell over when the velco strap got stuck on my sneaker! Thank you so much PJ!!

[@FitnesswithPJ]

Love it Shirley! 😆

[@VJump45]

Thank you for your comment about plantar fascitis. I had light bulb go off and realized that you are so right about it being weakness in the foot. I've been working out with you for 15 months and have noticed huge improvements in my one leg balancing abilities and thus foot strength. I used to have plantar fascitis but I realized that I haven't felt it at all since I've been working out with you. Thank you PJ. You are amazing 😍 PS I do workout in runners, but I believe my new ability to not hold onto anything while doing a standing quad stretch has resulted in stronger feet.

[@FitnesswithPJ]

Awesome Vanessa! 🙌

[@elenamcmenemy9732]

Deffo giving this a go, not long introduced functional moves to class. I struggle with getting ass to grass but will keep at it. Shall report back - thanks PJ ❤️❤️

[@FitnesswithPJ]

I hope you love it! 😊

[@theresaargie1688]

Great workout. The band that did "Carry On My Wayward Sun" was Kansas. Anyone who is a fan of "Supernatural" would probably know this and I am a HUGE fan!

[@FitnesswithPJ]

Hehe! I NOW know it was Kansas! 🤗

[@dawnbrower9129]

Some great exercises for everyday movements, thank you!

[@FitnesswithPJ]

Oh yeah Dawn! So important 🙌

[@blackglama1]

Oh good this workout sounds good . I’ll do it after my morning quick little breakfast.

[@FitnesswithPJ]

👍

[@lizglasby6051]

Loving all these new exercises. Thanks PJ

[@FitnesswithPJ]

So glad! Fun to mix things up! 😃

[@ginaquinton9410]

Day 16 ✔. Great workout. I've got this 👍

[@FitnesswithPJ]

Yes you have!! 🙌

[@janaross8186]

This was really challenging! Loved it.

[@FitnesswithPJ]

Great job Jana! 🥰

[@beckytanner6350]

❤❤❤amazing❤❤❤ And to respond😊8-10 on the single leg squat clean😅 And I am /was ballerina! I love plié squats!!!! Have a great day!

[@FitnesswithPJ]

Love it Becky 🤩

[@yvetteneisser8650]

I did it! Those balance moves were a great challenge.

[@FitnesswithPJ]

Wonderful! 🤗

[@robynfenson8873]

love crosby stills andnash! love this workout thx PJ

[@FitnesswithPJ]

🙌 💕 🎶

[@mandylloyd6750]

Liked the variety of moves. Thanks for the tip about toning our feet with a bare feet workout. I'll give that a try!

[@FitnesswithPJ]

Great Mandy! I'm sure you'll love it! 😃

[@juliaalmoslino7407]

Thank you for another hard but rewarding workout!

[@FitnesswithPJ]

You're so welcome!

[@happylemons8449]

That was awesome! I've rarely worn shoes with your workouts: definitely has helped with plantar fasc. & feet strength.

[@FitnesswithPJ]

Great to hear! 🦶

[@gwenvine6357]

Really liked this workout - again, thanks PJ

[@FitnesswithPJ]

Glad you enjoyed it Gwen! 😃

[@carminagarcia8708]

Great one! Gracias!

[@FitnesswithPJ]

💕

[@klaurvick4501]

Had a break in my current pgm so did this one Round 3. Thank you!

[@FitnesswithPJ]

So welcome! 🤗

[@morenamoretti1562]

Great job!!! Thanks for your precious help!!! Ps: I've got a dog that always sleeps while I' m practising as well!🤗

[@FitnesswithPJ]

Love it! 😃

[@fayemcdonnell7288]

Thoroughly enjoyed this session, always my favourite this type of programmed strength work. 2 exercises new to me, the bird dog row and one leg dead lift snatch! Found the bird dog row super challenging!!💪 absolutely tough, fresh kick ass session- BRILLIANT ❤

[@FitnesswithPJ]

You rock Faye! 💪

[@jeanetteweiler3448]

so good again! thank you as always, pj.

[@FitnesswithPJ]

😃

[@georgiecameron4007]

Day 16 done ✔️ amazing strength workout pj loved it 💪

[@FitnesswithPJ]

Fantastic! 🥰

[@marykaymanns9853]

Pj I absolutely love your workouts!I am a very fit 65-year-old so I don’t have trouble with your workouts but I am challenged by them and it is comforting to know I am less likely to be injured if I just listen to you! Thank you for all that you do!

[@FitnesswithPJ]

You know it Mary! 😃

[@georgiecameron4007]

Loved doing this amazing workout again pj 👍

[@FitnesswithPJ]

🥳

[@sarinalam4907]

Thanks PJ. I think I can try 8 kg for all the squat, bird dog and swing next time

[@FitnesswithPJ]

Go for it! 💪

[@lisachoudhrie3512]

That was so good thank you PJ God bless you

[@FitnesswithPJ]

💪 🔥 Thank you Lisa 🙏

[@scipioniljw]

day 16 done i love this workout so much thank you Pjxx

[@FitnesswithPJ]

🤗

[@barbarabaker5216]

Thanks PJ, great workout!

[@FitnesswithPJ]

So welcome! 🤗

[@lasonialamay6786]

Day#16 done! That was fairly easy! Had to modify the birddog movements. I did mines standing up due to shoulder pain issues. Ive got to invest in some heavier weights. Bout outgrown the 15lbs. Awesome w/o. Thanks PJ 💞

[@FitnesswithPJ]

Go LaSonia! 💪

[@ritalafleur4417]

LOVED IT, started with 15 and mixed with 18

[@FitnesswithPJ]

Great job Rita 👏

[@jenniferantonini6785]

Enjoyed greatly!!!

[@FitnesswithPJ]

Awesome, thank you! 💪 🙌

[@abigailsandham]

Great workout. Loving the muscle burn. 💪 x

[@FitnesswithPJ]

So good!

[@jenniferantonini6785]

I enjoyed this workout! Went by fast!!!!

[@FitnesswithPJ]

Great job Jennifer! 💨 😃

[@mariadefatimafatima8077]

Day 16 DONE ✅✅ It was harder than I thought. Tjs PJ

[@FitnesswithPJ]

It's a goodie Maria! 🔥 💪

[@christine1962ful]

Another great workout PJ! 💪🏾

[@FitnesswithPJ]

Oh Yeah Christine! 😆

[@lucianalimacarvalho434]

Love u PJ!!! Thanks for the videos!

[@FitnesswithPJ]

Glad you like them Luciana! 🥰 If you haven't already, 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 💕

[@janicemaloof556]

STELLER WORKOUT! YOUR AWESOME PJ. THANK YOU VERY VERY MUCH

[@FitnesswithPJ]

Sooooo welcome! 🤗

[@kimberleedestro8979]

Interesting tip to imagine pulling apart a newspaper. Never heard that before. Great tip. Thanks!

[@FitnesswithPJ]

Thank Kimberlee! 🙏

[@karenshahintajalli4886]

Most excellent workout!

[@FitnesswithPJ]

Glad you like it! This workout is getting a lot of love 😃

[@patriciamonge-meberg9842]

Great stretch! I almost forgot about the pushups

[@FitnesswithPJ]

Yay!! 😀 Great job!

[@tracyz7810]

That was a tough one.. I liked it though! I always work out in my bare feet, I was worried that it could be a bad thing.. thanks for the info.. I will carry on in my bare feet! ❤ You Rock PJ!

[@FitnesswithPJ]

Way to go Tracy! 😃

[@carminagarcia8708]

Another good one! Thank you!

[@FitnesswithPJ]

Glad you enjoyed it Carmina! Go YOU! 🙌

[@jensnediker7270]

Former ballerina here, thanks for keeping me strong so I can keep up with the ballet classes that I teach. A tip to keep the foot strength you talked about is to do tendus. They can be done turned out as in traditional ballet, or with the legs and feet parallel for those who have hip or knee issues.

[@FitnesswithPJ]

Great tip! 🤗

[@marygartrell5277]

I loved this workout! Thx

[@FitnesswithPJ]

Glad you liked it Mary!! 🙌

[@carolinelegg6110]

This is a fantastic workout; i can feel the difference through my whole body but each move was focused not fast, and almost enjoyable 😂 And as always, I did it bare foot.

[@FitnesswithPJ]

Wonderful Caroline! Way to go 🙌

[@Randi-i1q]

Great workout PJ. Few modifications due to hip, but it feels better 😉 👍

[@FitnesswithPJ]

So good! 🙌

[@donnalister1244]

PJ- if you don’t mind- may I make a suggestion? WHEN I used to go to the gym & we were using tubing with handles, I found if I slid my hands right through the handles, then grabbed onto the tubing, the handles didn’t dangle, swing nor hit my body. Anyway, now I don’t go to the gym. Why not? Because I have the best instructor right on my iPad! This fabulous workout will be sent to a friend. See you tomorrow morning. Donna 🇨🇦🎒❤️🍷

[@FitnesswithPJ]

Great suggestion Donna 🙏

[@moxjoy]

Great workout.Kudos for being able to stand on one leg and do a good clean with 15 lb dumbbell! It was beyond me.maybe with a 10…

[@FitnesswithPJ]

Thank you! I've had a little practice! 🥰

[@pattycraig7170]

This was fun! I loved the new moves! Day 16 Done! ☑

[@FitnesswithPJ]

So glad Patty! 💪

[@hannahwestner4626]

Wow, great workout as always PJ! (PS Carry On My Wayward Son was Kansas, not CSN&Y. I had it on an 8-track tape in my muscle car in about 1980 hahahahaha! How times have changed LOL. Listening to it now. Thanks for the memories!). (PPS I was waiting for a clip of the tubing breaking in the blooper reel. How did I miss that workout?)

[@FitnesswithPJ]

Times sure have changed! 😀

[@tracyjones5335]

Superb workout as usual thanks PJ 🙌🤩😍 Been a hectic week, so time to play catch-ups over the next 3days 👌

[@FitnesswithPJ]

🤗 💪

[@tracyjones5335]

Still one of my favs thanks PJ 🙌🤩🌻

[@tracyjones5335]

Loved the stretching today thanks PJ, workout was still fab too 🙌😍🌻

[@judypray4311]

really love how this workout touches on all the ways we move (and lift and carry).

[@FitnesswithPJ]

So important - glad you love it! 😊

[@norma5257]

Whew! Glad that’s done! ✅

[@FitnesswithPJ]

It's a good'un! Go YOU!! 🙌

[@lizf6890]

Thank you, PJ, another great workout. I am sure you already heard but carry on my waYward son is by Kansas

[@FitnesswithPJ]

Yes! I did hear 😂 Thank you

[@eileenwilliams4894]

That was great, PJ! Day 16 of Fit and Fitness Challenge done and dusted and caught up! Thanks PJ!

[@FitnesswithPJ]

Woohoo! 🥳

[@jeanetteweiler3448]

SO good, SO challenging, and SO sweaty! I've been curious about this one since we got the calendar. Very, very cool! Thank you for helping our bodies move correctly! bird dogs, super tough... balance, super tough. Grateful work in progress!

[@FitnesswithPJ]

So glad you loved it Jeanette! 💕

[@YouCanCallMe_ThePro]

Phew great workout thank you

[@FitnesswithPJ]

Definitely a fave! glad you loved it 😊

[@juliavergarathecoach7875]

16:21 Living in Hawaii, we leave our shoes by the entrance of the house are barefoot at home. I work out barefoot and I feel my balance is better because I feel the muscles helping each other. Thank you again for this workout.

[@FitnesswithPJ]

Perfect Julia! 🤩

[@cortlande3]

Me & my husband, who started working out with me to your videos, want you to know it's Kansas (not Crosby, etc)! 😂

[@FitnesswithPJ]

😆 Thank you Courtney and hubby! I've been informed!