Total Body Strength & Cardio for Women Over 40

This total body strength and cardio workout is A) perfect for all levels, and B) a ton of fun. This is also one of my personal workouts and I promise that we will torch a ton of calories with the Tabatas that I peppered throughout the workout, as well as with the strength exercises that I choose.
Tools: a pair of moderate and light dumbbells
8 x 20sec
Squat passes
Jumping jax presses
3 x 40sec
Push up & 4 renegade row
Staggered deadlift
Staggered deadlift
Alterntating dumbbell snatch
Reverse fly to overhead raise
8 x 20sec
Hop over lunges
1 legged walkouts
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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!

[@harmony1211]

Hello PJ I hope you had a lovely holiday? I am here to work off the thanksgiving food! Wow sweaty all over thanks so much!

[@cutejapanesecatsandanimals5338]

A woman who is working hard at something looks radiant. It makes you want to support them in their efforts, and it also makes you feel attractive as a woman. In other words, there is something about women who work hard at muscle training that attracts them.💪💪💪💪😻😻😻😻😻

[@rousebear]

Thank you for the encouraging words to celebrate the movements we can do even if We can’t do other things. This is how we don’t quit!

[@FitnesswithPJ]

It's only the truth! 🤗

[@brutledge1936]

Thanks for telling us to do what we can do and not sweat about what we can’t do and for always thanking us for showing up!

[@FitnesswithPJ]

You are so welcome! You are awesome 😎

[@emilycolby5629]

I had the worst headache when I started working out but I didn't let that stop me. I just didn't jump in the beginning. But now I am sweaty and my headache is gone!! Huzzah!! You are truly encouraging!😅

[@angelakim4379]

A small testimonial. When PJ released this video first, I thought what ? How? I had to pause several times and for one of the moves I had to get rid of the weight and lower my weight for others. Now after the 25 in 25 challange... I can say I completed it without stopping and never had to lower my weights. Thanks PJ

[@FitnesswithPJ]

Angela, that is SO AWESOME!! Thanks for sharing and keep kicking ass! 💯

[@sarahap4]

After not being able to work out for 7 days, this kicked my ass, and this Patreon member is super grateful!!! loved it, thank you! :D

[@FitnesswithPJ]

Woo hoo!! Gotta love a good ass kicking, right Sarah?! 🙃

[@hestermurray3435]

Celebrate what we can do - just what I needed to hear today. Glad I came. Thank you!

[@FitnesswithPJ]

Wonderful!

[@shapeurmind]

Second time I do this one! Awesome! 💪

[@FitnesswithPJ]

Oh yes!!! 🙌

[@mariletz]

I loved this all-around workout - saving to my PJ-Faves! Thank you PJ from one of your KZbin + Patreon subscribers in Oregon 🌲🇺🇸🫀💪🏽💪🏽🦵🏽🦵🏽🦦

[@rachelbryant9165]

I've been out of action for most of Christmas and New year, I got Covid and it knocked me for six!!! Kids finally went back to school today so I loaded the Feb calendar and gave it my best shot! So good to have PJ understand we might need modifications and just getting those trainers on and turning up is a great achievement. A great workout to get me going again, thank you.

[@FitnesswithPJ]

Awesome to hear Rachel. I was recently knocked out with Covid as well. Stay tuned to my Instagram in the coming weeks as I'm going to do a video series on it! Glad to hear you're feeling good again!

[@gracelagrue4327]

As a new Patreon member I´ve just finished day 1 of the Feb. calendar! I had to finish the 25 in 25 day challenge first!! Thank you PJ for another great workout!

[@FitnesswithPJ]

Nice one, Grace!! 💯

[@shellybrooks9593]

This was a great workout! Loved your comment, "focus on what we can do instead of what we can't". Great reminder :)

[@FitnesswithPJ]

So important and one that needs to be drilled into most of our heads. 😜

[@juliemoses1909]

Lower back got tired. Love the snatches and deadlifts were awesome. Great support for my gardening hobby.

[@FitnesswithPJ]

Definitely, Julie!

[@priscillacarey877]

Another great one. Let's be thankful for what we can do!

[@roxannegustin6280]

Back in the workout saddle again after allowing life to get in the way!! Thank you, PJ for always being there!! Looking forward to the 12 Days of Christmas Challenge!!!

[@FitnesswithPJ]

Happy to hear that Roxanne!

[@mydinner100]

Sweating! I made myself get up and do a workout because I was supposed to yesterday and did not. Love you sense of humor and go ahead and swear!

[@FitnesswithPJ]

Great stuff! 🙌. Thank you 🙏

[@lorabyala2403]

Another US devotee here thankful for PJ, and for this calorie burn before Thanksgiving dinner! Off to cook, as usual way more food than we can possibly finish. Thanks PJ!

[@FitnesswithPJ]

Enjoy it, Lora!!

[@abigailsandham]

I really enjoyed this workout, working strength is my cuppa tea. x

[@deeray6479]

Love the alternative screen! And the countdown clock too 👍

[@FitnesswithPJ]

Great Dee 🙌 Thanks! 😊

[@jeanetteweiler3448]

I'm a day behind on the calendar but I'm very grateful for it.... not here 100% feeling it but grateful to do it because it's what was needed.

[@FitnesswithPJ]

Thank you Jeanette 🙏 but you take care not to overdo it x

[@stephaniepaoli3412]

Thank you for a great start to February 😊

[@FitnesswithPJ]

You got it, Steph!

[@jburwinkel]

This went by very quickly! I love how everything flows. You are the best!!!

[@FitnesswithPJ]

Thank you so much!! You are pretty damn great yourself! 😃

[@cindyallard2022]

Really appreciate the reminder to broaden through the chest and squeeze shoulder blades together when deadlifting. A great workout that was challenging but doable. Thank you, PJ.

[@FitnesswithPJ]

Glad it was helpful! Great stuff Cindy! 😊

[@theresaargie1688]

I really appreciate the cardio and strength workouts. Sometimes you need to do both and you always deliver an effective and challenging workout. Thank you!

[@FitnesswithPJ]

Absolutely!! They sure tick all the boxes! 🙌 😃

[@beckyschulke6561]

The best!!! 💖 Thank you so much for the workout!!

[@dianamatteson148]

Thanks PJ for a sweaty and laughter filled workout!!

[@FitnesswithPJ]

You're so welcome! 🔥😜

[@sarahwakelin7166]

Thank PJ! I look forward to doing your workouts every day.

[@FitnesswithPJ]

Good stuff, Sarah! Happy you're here.

[@brooksday8407]

great one! added it to my favs. I missed this one back on November, so happy it was in the calendar this month!

[@boak9642]

Gratitude for this channel and this workout on an extra icy morning in NS. I love that there are mods. You RAWK PJ!

[@FitnesswithPJ]

Hey, thanks! ❤

[@kathywright7803]

Great workout PJ. Those walkouts are killers! Also, I recently watched one of your old videos when you were still using your gym and I just want to say how much of a difference in quality there is in your current videos in terms of sound, lighting, the countdown clock and the alternate windows. Not that the quality was bad before by any means, just how great it is NOW. Thanks again. I think you came out of the womb with leggings on though!

[@FitnesswithPJ]

Thanks Kathy and the quality is better because of you and everyone's support on Patreon. OX Much love & gratitude.

[@lisawiesen3304]

These short, effective workouts are my favs! You make me feel so accomplished, and I still have time for meditation before I start my workday. Thanks PJ :)!

[@FitnesswithPJ]

Perfect Lisa 🤗

[@ingridbrand5478]

Loved this workout PJ! Gratitude for what we can do is so important - thanks for the reminder!

[@FitnesswithPJ]

Absolutely Ingrid!! 💕

[@laurenwheal778]

Another tough but great workout! Thank you PJ 🤗

[@lucynewton4619]

super awesome workout PJ. Loved it, thank you

[@happykatie14]

Hi, PJ I really enjoyed the workout. I love how you talk to us like we are right there with you, and I find myself laugh or answer like you are in front of me. I am from Vancouver, too. When you talked about heat wave we had this summer in this video, I felt that the heat wave hit me again!! I am lucky to have AC at home, but it broke down during heat wave. LOL Thank you for always posting great videos.

[@FitnesswithPJ]

Thanks so much for the kind words. Glad you're enjoying the channel!

[@Punkalunkvideos]

Feeling energized now. As always, thank you for making me laugh out loud.

[@FitnesswithPJ]

Any time! 😜

[@lisachoudhrie3512]

Just coming out of a depressive episode and this was perfect!!

[@FitnesswithPJ]

Oh! I'm soooo happy this workout could help! It can be tough, for sure 🫶🏼

[@kairains62]

I was so not-in-the-mood to work out but did it anyways and found myself smiling along with you throughout. Thanks for brightening my day (and motivating a great workout!)

[@FitnesswithPJ]

You are so welcome Kai! 💪

[@mariadamato9740]

💪🏼🙌🏻 Thanks again for an awesome workout. Totally ~ Total Body!!

[@FitnesswithPJ]

Way to go Maria! 🙌

[@gailwatson4451]

As usual that was an awesome workout! Thanks PJ! 😀

[@lindac6147]

This was a great workout combo. Like many my energy was low. Your the best trainer to have in my ear. Thank you for being so encouraging !

[@FitnesswithPJ]

You're so welcome! 🙏

[@jackiebateman8639]

I am still struggling with my shoulder , it’s been 10 months now, I haven’t been exercising as much as I did due to mobility and pain issues with it, however I am now determined to start trying to exercise on a regular basis again as I really do miss it. I have just done this routine, using modifications, and it feels good to be back! 😊 Thanks PJ xx

[@FitnesswithPJ]

Just remember never to train through the pain around...train around it!

[@stephaniecasey8557]

I am like Pavlov’s dog in the winter… When the heat comes on, I automatically launch into a hot flash! Thanks for another great workout!

[@FitnesswithPJ]

I can relate!!

[@edithcorona7874]

Hey PJ , so happy this workout popped up first thing when I opened KZbin . Another great workout very sweaty . Thank You .

[@FitnesswithPJ]

I'm sneaky like that! 😆 Glad you loved it!

[@claireerodriguez3533]

Another great workout! Thank you so much PJ! I just found you on KZbin recently and have been telling everyone I know what awesome workouts you have😊

[@FitnesswithPJ]

Awesome! Thank you so much Claire! 🤩 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 plus workout calendars, recipes, challenges, awesome community and more! And for the month of August 🎉 NEW members receive 50% OFF your 1st month. Grab the deal here: overfiftyfitness.club/SUMMER2024

[@christinenollert168]

Thank you PJ I am definitely going to add it to my favorites.

[@FitnesswithPJ]

Hurray!! 💪

[@carolmarquis6541]

thanks PJ day after thanksgiving here and I feel so sick from not eating clean. Didn't want to exercise but once I started I was all in. Thanks for the encouragement!

[@FitnesswithPJ]

You're so welcome, Carol! Hope you enjoyed your Thanksgiving.

[@kathyshaheen3480]

Great work out! I really liked working the quads this way. Not as painful as other ways. I love the short and intense. Fits in my schedule so much easier. Thanks as always, PJ!

[@FitnesswithPJ]

Absolutely, me too Kathy!

[@faithgonzalez1904]

You are the BEST!!Wasn't feeling it today and your workout gave me the energy I needed.

[@FitnesswithPJ]

So glad Faith! Go you! 🙌

[@lsteward8687]

PS. I'm getting your monthly workout program for my birthday. I'm really excited to join!

[@FitnesswithPJ]

Yay!! Great gift!

[@kerrydavis8191]

Great workout PJ - loved the combo of weights with cardio. Thx

[@FitnesswithPJ]

Wonderful Kerry 🙌 😀

[@fayemcdonnell7288]

What an killer workout! Totally fantastic session, absolutely felt like every muscle had been used. The tabatas make a massive difference, realky felt like I’d worked my arse off at end of this one 😂 and as I messed up yesterday and clicked on next Mondays workout on the calendar I missed the 10 min met con finisher so I did that today at end of this session and I am definitely finished off!! Feel super proud after workouts like this tho, when you get to the end and I’m like… wow! I just did that!!! Surprised at how much tougher walk outs are in one leg too!!😂 thanks Pj, for as always giving me the mind set to believe I can do it! 😍

[@FitnesswithPJ]

You are absolutely rocking it Faye! 🙌 👏

[@jeansmith3616]

Happy thanksgiving! Workout done, now I shall eat pie! (and so much more). Thankful for PJ!

[@FitnesswithPJ]

Enjoy it Jean!!

[@abigailsandham]

Brilliant sweaty muscle burning fun. 💪💪👊👊

[@georgiecameron4007]

Really enjoyed this workout pj this is a keeper 👍💪

[@anneschoendorf6840]

Loved this PJ! Thank you!

[@FitnesswithPJ]

xo

[@barthjanice4716]

This workout definitely helped to make a what started out as a lousy day much better. T Y for your tireless positivity and perkiness. It was just what I needed today.

[@FitnesswithPJ]

💯🙌

[@kristij1000]

Loved this one!! Super sweaty! :)

[@Balletpro1]

Great workout and very challenging, especially moving from one exercise to the other as I added the bosu for the flies with 1/2 circle, so I paused a bit. Thank you for energizing my Sunday afternoon to begin Christmas decorating!!! Be well, PJ

[@FitnesswithPJ]

Awesome!! Hope the house looks lovely.

[@doriannegoodmurphy5383]

Hey there. I enjoyed your workout l. It's my first time with you. I'm 60 and BAM got her done.

[@FitnesswithPJ]

Awesome! Thank you! 🙏 I look forward to training you again soon! 😃

[@angelasylcott5375]

Perfect workout to prep for going face-down in a plate of Thanksgiving yumminess later today. Thanks! 😊 ❤️

[@FitnesswithPJ]

Yesss. Enjoy Angela!!

[@lezlier.6679]

I did this a day late because of Thanksgiving schedule but worth the wait. Love these types of workouts 😊

[@FitnesswithPJ]

Glad you liked it!!

[@beckyschulke6561]

Awesome sauce! Truly one of the best ⭐️⭐️⭐️⭐️⭐️

[@FitnesswithPJ]

We agree! Well done Becky 🔆🔆🙌

[@NogaLasser]

Really enjoyed this one. PJ, your comment about motivation was spot on! I keep on going because it really does feel (almost) like you in my living room too.

[@FitnesswithPJ]

Perfect!!

[@NogaLasser]

Just did it again, so consider this an additional like.

[@LizaBGonzalez]

I started the July challenge last Friday. This is so for my favorite. Looking forward to start in real-time in August.

[@FitnesswithPJ]

Go Liza! You rock 💪

[@fdodd5104]

Loved this workout. I was going to change my 6kg dumbbell for a lighter one for the jumping jacks but I didn't and I'm pleased with myself that I kept going with the heavier weight. I really liked your positive comments at the end too.

[@FitnesswithPJ]

Woo hoo!! Way to go, that's awesome. Proud of you.

[@puzzledpets]

That was great, thanks PJ. Spring has sprung here in the UK and is was slightly warm but I really enjoyed the workout. Great mix of cardio and strength. I even managed to keep track of how many rounds we were doing which must be a first!!

[@FitnesswithPJ]

Great to hear Laura!🔆🔆 I know I say counting is overrated but when we get it right - feels great 😂

[@moxjoy]

strength and cardio is just what i was looking for today! thanks for this new workout.

[@FitnesswithPJ]

Wonderful. Love it when that happens!! 💪

[@corbo30]

Great kick off for a new month!! My personal goal this month is to close all my rings everyday!! Wish me luck. :) xxxxxx

[@FitnesswithPJ]

You got this!

[@valerielamothe6291]

This was so great! I was one who wasn't feeling it today, but, \i got my runners on and pushed play, and, so very happy I did. Thank you for the workouts that make me proud of myself 😅.

[@FitnesswithPJ]

Always, right?! Some days are tough but we always feel best when we move!

[@SISI-q1l]

Loved it!

[@kariejosie9148]

Yes! Yes! Yes PJ Yes! Thank you for this amazing workout. Holy crap it was so so good 😊

[@FitnesswithPJ]

Wonderful Karie!!

[@lillieackerman8799]

I love your workouts. Thank you for what you do!!!

[@FitnesswithPJ]

You got it, Lillie!

[@robynparker5845]

Nice....I must be sick and twisted too PJ I love the snatch one....Off for my walk in the rain :)

[@FitnesswithPJ]

Oh yeah! Sick and twisted sistas! 🙌

[@emchaplin]

Thanks, a great workout after a tough week at work.

[@FitnesswithPJ]

Happy to help! Always feels good to sweat out the stress.

[@lisachoudhrie3512]

So good!! Thank you PJ

[@FitnesswithPJ]

You're so welcome!

[@emilyangel834]

Great workout pj! Really challenging but do-able. Felt great at the end

[@FitnesswithPJ]

Glad you enjoyed it!

[@georgiecameron4007]

Loved I got to do this workout again pj its such a good workout that its already in my saved list from the last time we did it 👍

[@FitnesswithPJ]

So glad!

[@kathywright7803]

Loved/hated this one! Don't love walkouts but I did a few one legged and a few two-legged! Got it in though so I'm happy! Thanks again PJ!

[@FitnesswithPJ]

Fantastic!!

[@abigailsandham]

Wow this workout had my heart pumping, sweat pouring and muscles burning. Brilliant workout. Loved it. X

[@FitnesswithPJ]

Awesome Abigail! You rock 💕

[@carolinelegg6110]

Great strength and cardio mix... I need to sit down now :))) Thanks PJ

[@FitnesswithPJ]

On fire Caroline! 🔥🙌

[@bronwynh7364]

Thanks PJ loved the combination of strength and cardio. Also love you strength based approach of focusing on what you can do, and using that to build fitness.

[@sharonfilippi4956]

Agree! C

[@FitnesswithPJ]

Absolutely Bronwyn! We're all tired of these trainers showing us moves that are just not in our wheelhouse anymore! 🙃

[@cecilia4405]

❤I really needed this! Thank you

[@FitnesswithPJ]

You're so welcome!

[@lsteward8687]

I had low energy level today so the tempo was really challenging for me as were some of the moves. So you were talking to me about just showing up. Had to pause often but still a great workout. And I finished. Really excited about new Christmas challenge. Thanks again PJ!

[@FitnesswithPJ]

💪❤🎅

[@nikischuck5856]

Fantastic - thanks PJ!

[@FitnesswithPJ]

Glad you enjoyed it!

[@jillnewkirk947]

I love this workout so much!

[@FitnesswithPJ]

Me too!!

[@Randi-i1q]

Love it Thanks PJ

[@FitnesswithPJ]

Great Randi! 😃

[@michelleelizabeth299]

Great workout- thanks PJ!

[@FitnesswithPJ]

You bet!

[@karenwallace3856]

Thanks PJ great workout

[@FitnesswithPJ]

Glad you enjoyed it Karen! 🙌 💕

[@suzannelee5367]

Fabulous.

[@susanlumley5547]

This was fab! Loved the single leg walkouts! It's Australian summer here almost and everyday is 🥵🥵🥵🥵. Enjoy your weekend lovely patreon crew 😁🥰

[@mrs.tussauds5876]

Alternative PJ is my saving grace! I just wait patiently for her to show up in the corner with my modification :-)

[@FitnesswithPJ]

Hehe, she's like my alter ego! 😈👼

[@charmaineroberts2]

Like others have mentioned, I wasn't really feeling it today; but I’m feeling very proud of doing it anyway. This was probably one of my favorite workouts so far. I cannot understand why you don’t get millions more viewers/participants. They just don’t know what they’re missing! Grateful for you PJ.

[@FitnesswithPJ]

Those are the hardest days, Charmaine. Be proud! 💪👏

[@chantalbarlow5797]

You never fail to make me smile or laugh even though I should feel like crying :)

[@FitnesswithPJ]

Haha, thanks Chantal! Happy to hear I haven't made ya cry yet!

[@michelleelizabeth299]

I gotta admit I was just not feeling it today (killer cramps :( ), but I pushed through and did the best I could anyway. I actually look forward to doing this again when I feel better because it's a great workout :) Thanks PJ!

[@FitnesswithPJ]

I'm so glad to hear that Michelle...hope your cramps fade soon!

[@robynparker5845]

Nice one PJ and I'm glad you told us to use light weights for that reverse fly one lol loved the other moves though :)

[@FitnesswithPJ]

Right?! 🔥

[@georgiecameron4007]

Loved I got to do this one again pj its one of my favourites 👍

[@FitnesswithPJ]

Great Georgie! 😃

[@rebeccacass5555]

I love how you talk to us like we are right there with you! That was a good workout - thighs were burning on those first squats - loved it! Really made me pay attention to my push ups as well. Thx PJ.

[@FitnesswithPJ]

We're in this together, girlfriend!!

[@mariamcdonnell5871]

Loved this! Thanks PJ! Love your pep talks and constant support!!