Full Body Workout That Delivers for Women Over 40 @FitnesswithPJ

Uploaded July 2026 | Updated September 2026, 2 weeks ago

Reps. Timed sets. Every muscle group. Zero boredom.

If your workouts have started feeling predictable - same format, same sequence, same everything - this is the session that changes that.

By mixing rep-based sets with timed intervals, your muscles never fully adapt, your mind stays engaged, and every single part of your body gets the attention it deserves.

What to Expect:
✅ 35 minutes of full body strength training
✅ Mixed format: rep-based and timed sets throughout
✅ Standing and floor-based movements
✅ Dumbbells and yoga blocks required
✅ Modifications shown for all fitness levels
✅ Complete warm-up and cool-down included

This workout is suitable for all levels and osteoporosis-friendly.

🔴 START YOUR 14-DAY FREE TRIAL Loved this workout? Don't stop here! Get access to my complete, ad-free, premium fitness programs designed specifically for women.
→ overfiftyfitness.co 🔴

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⏱️ WORKOUT TIMESTAMPS & ROUTINE
Tools needed: Light, moderate & heavy dumbbells, yoga blocks

00:00 - Intro

01:02 - Warm Up: Core & Joint Mobility
• Dead bug
• Side-to-side knee drops
• Glute bridge with robot arms
• T-Spine rotation & shoulder mobility reach
• Standing hip hinge hamstring reach
• Arm circles with pinky rotation

05:37 - Circuit 1: Dumbbell Complex (2 x 12 reps)
• 1-Arm overhead split squat (Left & Right)
• Single-arm strict overhead press (Left & Right)

10:41 - Circuit 2: Upper Body & Core Strength (3 x 30 sec)
• Chest press with hips raised
• Bird dog reach

15:33 - Circuit 3: Posterior Chain & Bicep Compound (2 x 12 reps)
• Gorilla row on yoga blocks
• Bicep curl with palm rotation

18:48 - Circuit 4: Lower Body & Posture Supersed (3 x 30 sec)
• Heels elevated goblet squat
• Hip hinge deadlift to 3 x reverse fly

23:55 - Circuit 5: Tricep Burner Series (2 x 12 reps)
• Dumbbell crush press
• Dumbbell skull crusher

27:41 - Circuit 6: Core & Glute Activation (3 x 30 sec)
• Alternating single-leg bridge with feet on yoga blocks
• Dumbbell pull-over with optional heel drop

33:20 - Cool Down: Total Body Stretch & Spinal Reset

38:07 - Outro & Wrap Up

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🥇 RELATED VIDEOS FOR YOU:
The Full Body Dumbbell Workout Built for Women Over 40:
→ youtu.be/AN4to8XMpXI

No Repeat Total Body Strength Workout for Women Over 40:
→ youtu.be/87EsOFCYp1g

🛒 MY AMAZON STORE & TOOLS:
→ amazon.com/shop/fitnesswithpj

👋🏽 SAY HI ON SOCIAL:
→ Instagram: instagram.com/fitnesswithpj
→ Facebook: facebook.com/fitnesswithpj

🌟 WANT A COMPLETE FITNESS PROGRAM? TOTALLY FREE! INSTANT ACCESS HERE:
→ overfiftyfitness.club/getfit

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NOTE: This description contains affiliate links that allow you to find the items mentioned in this video and support the channel at no cost to you. Thank you for your support!

youtu.be/y8EYGE0YXe0

#WomenOver40Fitness #FullBodyWorkout #DumbbellStrength #OverFiftyFitness #StrengthTrainingForWomen #FitnessWithPJ #DumbbellComplex #HomeWorkoutForWomen

Full Body Workout That Delivers for Women Over 40

$No Crunches. Strong Core. Women Over 40. Strong abs. Zero crunches. No neck pain. No spinal flexion. Crunches, sit-ups, and spinal curls can place repeated stress on the neck, compress the vertebrae, and for women managing osteoporosis, create a genuine injury risk that no ab workout is worth. This routine throws all of that out and replaces it with core work that is safer, smarter, and frankly more effective for building the kind of functional abdominal strength that actually matters in everyday life. Why Women With Osteoporosis Should Never Do Traditional Ab Work: This is important - and most fitness programs get it completely wrong. Osteoporosis causes bones to lose density and become more vulnerable to fracture. The vertebrae in your spine are particularly susceptible. Traditional ab exercises like crunches and sit-ups require repeated spinal flexion - a forward curling motion that places compressive load directly on the front of the vertebrae where bone density loss is most significant. Research shows that spinal flexion exercises in women with osteoporosis or osteopenia can increase the risk of vertebral compression fractures - even in low-impact, bodyweight-only movements like crunches. This is not about fitness level or how carefully you perform the movement. The mechanics of spinal flexion itself are the problem. The solution is not to avoid core work. A strong core is one of the most important protective factors for spinal health and fracture prevention. The solution is to train your core without flexing your spine - exactly what this workout does. This workout is suitable for all levels and osteoporosis-friendly. Tools: none 1 x 45sec Bicycles Bridges Scissors Alt 1 leg bridge Single leg lowering Side plank clams Side plank clams Dead bug 🔴 START YOUR 14-DAY FREE TRIAL Loved this workout? Dont stop here! Get access to my complete, ad-free, premium fitness programs designed specifically for women. → https://www.overfiftyfitness.co/ 🔴 🥇 RELATED VIDEOS FOR YOU: 🛒 MY AMAZON STORE & TOOLS: → www.amazon.com/shop/fitnesswithpj 👋🏽 SAY HI ON SOCIAL: → Instagram: https://www.instagram.com/fitnesswithpj → Facebook: https://www.facebook.com/fitnesswithpj 🌟 WANT A COMPLETE FITNESS PROGRAM? TOTALLY FREE! INSTANT ACCESS HERE: → https://overfiftyfitness.club/getfit NOTE: This description contains affiliate links that allow you to find the items mentioned in this video and support the channel at no cost to you. Thank you for your support! https://youtu.be/zB20q6f8aHw$

20-Min Mini Band Cardio Burns Fat FAST at Home