Shake Up Your Workout Routine - Glutes, Hips & Shoulder Strengthening for Women Over 40

Welcome to the 40+ fitness revolution! If you're a woman over 40 looking to shake up your workout routine, this is what you've been searching for.
This home workout is designed specifically to strengthen your glutes, hips and shoulders so that you can feel strong and confident in your own skin again. So, don't wait any longer - let's get started!
And the best part - no squats or lunges! 🙌🏽
This workout is all levels and is osteoporosis-friendly.
Day 8 of the 12 Days Before Christmas. 🤶🏼🎄
Tools: light & moderate dumbbells
3 x 45sec
Single leg glute bridge
Side lying hip abduction
1 arm press
3 x 45sec
Single leg glute bridge
Side lying hip abduction
1 arm press
3 x 45sec
Clams
Quadruped hip extension
Arnie press
3 x 45sec
Clams
Quadruped hip extension
Side lateral raises
Front lateral raises
Reverse flys
01:02 Warm up
03:50 Work out
45:23 Cool down
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"Common Exercise Subs & Modifications If You're Injured or a Beginner"
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• 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
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• Shake Up Your Workout ...

[@FitnesswithPJ]

🔴 GET STRONG: kzbin.info/www/bejne/qJPcZWRnYphknLc

[@valeriegoldberg6917]

I wish I would have known you 20 years ago. I wouldn’t have some injuries to my shoulder if I had followed you. You are the best trainer and teacher. Congratulations on 30 years. I like that there were no squats and lunges. This was a nice change!

[@BusterTheWonderDog2003]

Loved that I was able to lay down for most of this 😂. But I still felt every muscle working! Fabulous as usual, PJ 👍🦘

[@FitnesswithPJ]

Yesss! 😃. Glad you loved it! 😍

[@caramcdermott134]

Love no squats no lunge lower body workouts thank you!

[@abigailsandham]

Fantastic fun workout. Really enjoyed x

[@FitnesswithPJ]

Thanks so much! 🤩

[@LK-rb8kp]

I feel sooooo much better/stronger after this workout!! Thank you PJ!

[@yaeleshet1612]

Only this wonderful trainer can get me up on 6 am on a rainy day, to do a dumbbell workout. Thank you PJ and team, for pushing me to never give up, here and on the instagram. ❤

[@FitnesswithPJ]

Great job! You are awesome! 🤩

[@LynnDodwell-n6t]

A wonderful workout! Thank you👍Thanks also to Bella for her wee cameo. I miss the pups.

[@FitnesswithPJ]

Awwwww Bella 💗

[@karenbennett9464]

Love your tshirt….brings a smile to my face despite the burn!!!..lol

[@peggymarvin3335]

The extra reps kept it challenging. Good stuff!

[@FitnesswithPJ]

Oh yess! 😉

[@carolinelegg6110]

I do love this type of repetitive workout, it always feels very concentrated. Thanks PJ

[@FitnesswithPJ]

So glad! It is an important part working out, for sure! 😃

[@janicemaloof556]

Hope we do this one over and over again. Love you PJ

[@FitnesswithPJ]

You can do it whenever you decide! 😃

[@cindy7653]

My knees thank you!

[@independane]

the queue to pull the raised knee in during the single leg bridge was very helpful!!

[@FitnesswithPJ]

So glad it helped! 😃

[@nz4310]

I love you PJ and I love your workouts. For most things that you call out about, it's like you are seeing me and catch my mistakes. Love you girl.

[@FitnesswithPJ]

I can see you.... hahaha! JK.

[@CraZyAngelz]

I love how u cue which muscles are affected during each work out/stretch. It helps me focus on the muscle at work and which in turn helps me keep check of my posture too. It's super super useful info. It's interesting to learn new/revise the anatomical terms along the way too. Deltoid muscle: medial/anterior/rear delt.... etc.. I m loving the work outs!!!

[@FitnesswithPJ]

Love that! Thanks 🙏

[@joycelampasona3840]

Enjoyed the unilateral work. Wonderful movement and hips are happy. 🙂

[@FitnesswithPJ]

Yes! Thank you! 🙌

[@helenvincent330]

pj you are the game changer in my life. i am following recently and i can see my body transform. i never thought its possible. ypu make it as 30 mins video and help tone the different parts of the body: you are my personal trainer and my inspiration.

[@FitnesswithPJ]

Thank you so much Helen! 🤗 You are the one putting in the work for your results 💕 💪

[@cindyallard2022]

Thanks for the constant reminder to draw the belly in!! It is always meant to be engaged in exercise but I need to be told, again and again! A good workout!

[@FitnesswithPJ]

I got ya Cindy!! 😃

[@beckytanner6350]

Early start today! This is exactly what my glutes and hips needed! I love multiple set❤🏋️‍♀️thank you PJ!

[@FitnesswithPJ]

Woo! Great stuff 🙌

[@michelleelizabeth299]

Day 8 done! Thanks for a great workout PJ! Those clams really show me how much tighter I am on my right side, but it's something I continually work on.

[@FitnesswithPJ]

It's great to nut out our imbalances! 😃

[@trudycollis-stampinupdemon6875]

Did this set of workouts through December but doing again now in January 2024. Love your style of training PJ! Glad I found you! Trudy from NSW, Australia

[@FitnesswithPJ]

Hey there Trudy! I'm so glad you are here 👋 🇦🇺 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 (from me and other awesome trainers) plus workout calendars, recipes, challenges, community and more! Links in the video description 💕

[@anaem956]

TY PJ ! Love it - no push ups and no lunges , so cool ! ❤

[@FitnesswithPJ]

Haha! I got ya! 😉

[@norma5257]

Loved this! I’ve been in PT for my knee for awhile and this has many of my exercises plus more (arms! 💪🏻💪🏻)! And it’s more fun to do with you instead of just me! Thank you PJ, it’s good to be back with you! ❤

[@FitnesswithPJ]

It's great to have you back Norma! 😃

[@cherylmurray1507]

Awesome workout. Just what the hips needed.

[@FitnesswithPJ]

Great job! 🙌

[@jburwinkel]

This was fabulous!!! I have some shoulder issues, so I was mindful of that. The flow was very good!

[@FitnesswithPJ]

Great job Julie! 🙌

[@margaretflynn1288]

So sorry that I had to put this workout on hold! 😢I had dental surgery yesterday, so I have to limit vigorous exercise for a few days. ( I did yesterday’s workout before my procedure, so I didn’t miss that one. I’m tenacious!) I had to observe today’s awesome workout from the sidelines. 😠 I shall return, however, to complete the challenge! 💪 💥 🏋️ Thanks, PJ! ❤

[@FitnesswithPJ]

It's important to look after yourself and observe your dentist's instructions! We'll be waiting here to cheer you on! 🥰

[@irenefunk8498]

Glad I had time for this long workout. It was great. As always, you gave good cues for what to do.

[@FitnesswithPJ]

So glad Irene!! 🙂

[@lisadenbow8565]

Just what I needed, loved it. Thanks again PJ!🤩

[@FitnesswithPJ]

Woo! 🙏 🙌

[@cindyviles219]

One of my favorite!

[@FitnesswithPJ]

So glad Cindy! 💪

[@emilycolby5629]

Day 8 done! Long but I really liked it! Total body!

[@FitnesswithPJ]

The best Emily! 💪 🍑

[@ginaquinton9410]

Day 8 done. 😊 love it. ❤

[@FitnesswithPJ]

Yay!! So glad Gina 😀

[@annachacholiades4090]

Just managed to do this incredibe workout! Feels so good on the joints and really feel strong!! Loved the clams with feet off the floor 👌🏼💪❤️❤️ Awesome as always PJ xxx

[@FitnesswithPJ]

You ARE strong! 🙌

[@mollyvandegrift81]

Loved the slower pace after yesterday;) Great workout! It is so easy to follow along with you and love all of your pointers to make certain we have the right form. Thanks PJ!

[@FitnesswithPJ]

There's a plan! So glad you loved it Molly! 😃

[@jacquiee.1195]

PJ this workout had all of the hip exercises my physiotherapist assigned, in a much more fun and interesting way. I always enjoy your “Challenges”-thank you for your thoughtful approach to addressing the aging body.

[@FitnesswithPJ]

You're so welcome! I'm so happy this was helpful! 🥰

[@audreyrice996]

Wow! I think this is by far one of my most favorite workouts, PJ. My entire body feels it, and the time just flew by. I especially liked the weighted hip extensions. I think next time I'll wear my ankle weights. I'm sure that will help increase body density!

[@FitnesswithPJ]

Nice thinking! I don't usually recommend ankle weights but they'll work nicely for this move 😃

[@JenniferW-o8v]

Yay no lunges, now my shoulders need a break. Especially after those mountain climbers yesterday.

[@FitnesswithPJ]

Haha! No lunges is a nice change but you know me - no lame workouts here 😃

[@todorkai]

thank you. You are the best coach!

[@FitnesswithPJ]

Awww thank you 🙏 🤗

[@vanessahansen3151]

Loving the challenge! Great glute work out!

[@FitnesswithPJ]

So glad you're loving it Vanessa 🥰

[@karensmart461]

FANTASTIC❤

[@FitnesswithPJ]

💕

[@lisaluciano4973]

Had to do a “make up” today! Loved it! Just what my body needed! ❤

[@FitnesswithPJ]

Go Lisa! 🙌

[@robynfenson8873]

loved this!

[@FitnesswithPJ]

Sooooo glad!! 😃

[@50amazinggrace]

Great work out!

[@FitnesswithPJ]

Thank you!!

[@margaretflynn1288]

I’m back! On Day 7 of this challenge I had dental surgery, and had to take a hiatus. Now I have recovered (for the most part) and have resumed the challenge! Today’s workout felt great. Thanks, PJ!❤ I missed you!

[@nicolefarley8268]

Done! despite having a bit of a sore back today. Hopefully, it will be better by tomorrow. I liked the variety as well as working the same muscles for a while. Yes, I want to keep and even improve my strength. Thanks PJ.

[@FitnesswithPJ]

Take care Nicole! Maybe revisit Day 5 Back Relief while your back recovers 💕

[@jenncopley6543]

I did not want to do this but I'm so glad I did!!! I am one of those that tend to get bored with lots of reps but today i decided to settle in to them and it worked!! It almost felt meditative....hard but i was in a zone. Thank you!!!

[@FitnesswithPJ]

Great job! You got this! 🙌

[@colleengirl1]

Whooweee, got it done!! 😅❤

[@FitnesswithPJ]

Oh yeah baby! 😃

[@tammyt4959]

Playing catchup on the 12 Days Before Christmas Challenge because I had missed this workout. Wow, just what I needed today to hit a little bit of everything! When you say "last one", I always find some extra gas in the tank. Thank you, PJ!!!

[@margiegonzalez6576]

Good one,ty

[@FitnesswithPJ]

Glad you enjoyed it 😃

[@stephaniebiley9318]

Thank you! I love your slower ones. My HR goes up but I feel like I get a better strength workout. Guess I'm a purist 😂😂 lol I like my strength and cardio separate

[@FitnesswithPJ]

It's nice to mix it up though 😃

[@carmenross1077]

Whoa day 8 done very challenging but good, I’m not a fan of that last hip stretch which side is which but I did it thanks a loT PJ.

[@FitnesswithPJ]

Sometimes new movements can be confusing! But ... you did it!! 💕

[@janicemaloof556]

LOVED this entire workout! LOVED both series, each exercise, your ques, repeating your ques, the cool down!!!!! LOVE working out with you, Bella and George and my dog. LOVE LOVE LOVE learning from you all the time!!!! We are truly blessed to have you in out lives. YOU make the world a better place.

[@FitnesswithPJ]

How lovely are you? Merry Christmas Janice ! 💕

[@CarrieJensen-o3f]

Loving this challenge!!! I wake up every morning excited to see what's next. Feel like I'm getting a real balanced workout and not so spent that I can't do the next day. Perfection!

[@FitnesswithPJ]

So glad you're loving it! Having planned workouts it important for results! 💕

[@naomifleschhut9415]

Nothing like a 12 day challenge to get yourself back in the saddle. Woo hoo day 8 done!!

[@FitnesswithPJ]

So good Naomi! 🙌

[@pattycraig7170]

Another great workout! I love how different each workout has been so far! Day 8 Done ✅

[@FitnesswithPJ]

So glad your'e loving it Patty! 😃

[@LeonoraCAdams]

Great day 8 PJ thanks 😊.I'm noticing my left side is stronger than my right, is it because I'm left handed ? Have a good day PJ and everyone taken the challenge 😊🎄🏋️

[@FitnesswithPJ]

Possibly! It is normal for us to have imbalances so it's great to notice and work with it 😃

[@scipioniljw]

Love this as it is so hot here in Brasil so i am glad it wasnt to full on thank you Pj

[@FitnesswithPJ]

Perfect! 🤩

[@dr.sherrispeaks]

Shoulders are burnt out! 👊🏼

[@FitnesswithPJ]

💪 💪

[@debracamp1709]

I was afraid of a 45 minute workout after a long work day, but this was fantastic! It didn't feel like 45 minutes... how did you do that?

[@FitnesswithPJ]

It was magic! 😉 💕

[@charmaineroberts2]

Thanks PJ - great workout as usual. I have a question though - why was my hamstring cramping when doing the weighted hip extensions? Thanks for a response. 💜

[@FitnesswithPJ]

It sounds like your glutes weren't firing and your hammies were taking up more work than they should have. Go back to the basics, bridge, and focus on firing the glutes.

[@norma5257]

❤❤❤

[@robingold712]

Day 8 - Yes love a good glutes workout. The cues are on point and as if you are standing in the room with me. LOVE the shirt and your overall attitude and humor. So glad I found you PJ. Not quite over 50 yet (48) so I'm not quite ready to join the over 50 fitness. It's a thing in my head that I want to stay in my 40's as long as I can! I am looking into the other options. Receiving the daily email to press play is helpful and motivating. ✈️

[@FitnesswithPJ]

So glad you loved it Robin! Hey you do NOT need to be 50 to join Over Fifty Fitness! You are doing my workouts now ... there is just a lot more on offer there 💕

[@helenjoynes9026]

Great workout,one question will I be able to sit on the toilet 🚽 tomorrow?

[@FitnesswithPJ]

I believe in you! 😃

[@loriwilliamson5738]

Love the 3 sets! The first time through, my muscles say, "ok, we're working out today"; second time they say, "ok, she's serious"; third time they say, "ok, she's doing PJ"! LOL

[@FitnesswithPJ]

Haha! Love it!! 😊

[@lisabarrettwilson34]

While lying down with the side of my head on top of my arm, I could feel how warm my arms were from lifting that weight. It was like laying on a heating pad. Guess that means it’s working or that it’s just a continuous hot flash. 😂💪💪

[@FitnesswithPJ]

Haha! Well, blood does rush to those hard working muscle so, yes, you were working out 🙌

[@georgiecameron4007]

Day 8 Done ✔️ wow pj really felt the burn 🍑with this workout but I pushed through until the end.. feeling good ! 💪

[@FitnesswithPJ]

💕 🙌

[@Jesusjunkie402]

👋🏾💪🏾

[@FitnesswithPJ]

🙌

[@astraus2997]

i loved this one! somehow felt relaxing while kickng my butt at the same time!

[@FitnesswithPJ]

Love the contradiction! 🙌