Uploaded April 2026 | Updated September 2026, 2 weeks ago
Ready to fire up your metabolism, build lean muscle, and boost your energy? This Jump-Move-Strength workout is a powerful metabolic circuit designed specifically for women over 40!
This routine combines results-driven strength training with heart-pumping cardio intervals to give you a complete and efficient workout. We focus on building a strong, resilient body while being mindful of your joints. That's why every exercise comes with both low-impact and high-impact options, allowing you to customize the intensity to your needs.
Plus, we've packed this session with loads of core conditioning to help improve your stability, posture, and overall strength.
What to expect from this workout:
🔥 A Metabolic Circuit to maximize calorie burn and improve cardiovascular health.
💪🏾 Strength Training to build and maintain lean muscle mass.
🏃🏽♀️ Cardio Intervals to keep your heart rate up.
❤️ Low and High Impact Options so you can work at your own level.
💥 Intense Core Conditioning woven throughout the entire routine.
This workout is perfect for you if you want an effective, fun, and challenging routine that respects your body's needs. Press play and let's get stronger together!
This workout is suitable for all levels and is osteoporosis-friendly.
Tools: moderate & heavy dumbbells, chair/bench (optional)
3 x 20sec
Mountain climbers (alt: chair)
REST
3 x 30sec
Bridge chest press
Prone squats (alt: standing squats)
Forearm plank
REST
3 x 20sec
Gate swings (alt: no jump)
3 x 30sec
Pullover
Single-leg bridges (final set: walking bridges)
Skullcrusher
REST
3 x 20sec
Squat thrusters
Dumbbell cleans
Stationary lunge (alt: standing fire hydrants)
Stationary lunge (alt: standing fire hydrants)
Skiers
🔴 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 🔴
🥇 RELATED VIDEOS FOR YOU:
🛒 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
--------------
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/psNiKeQTe-A
Ready to fire up your metabolism, build lean muscle, and boost your energy? This Jump-Move-Strength workout is a powerful metabolic circuit designed specifically for women over 40!
This routine combines results-driven strength training with heart-pumping cardio intervals to give you a complete and efficient workout. We focus on building a strong, resilient body while being mindful of your joints. That's why every exercise comes with both low-impact and high-impact options, allowing you to customize the intensity to your needs.
Plus, we've packed this session with loads of core conditioning to help improve your stability, posture, and overall strength.
What to expect from this workout:
🔥 A Metabolic Circuit to maximize calorie burn and improve cardiovascular health.
💪🏾 Strength Training to build and maintain lean muscle mass.
🏃🏽♀️ Cardio Intervals to keep your heart rate up.
❤️ Low and High Impact Options so you can work at your own level.
💥 Intense Core Conditioning woven throughout the entire routine.
This workout is perfect for you if you want an effective, fun, and challenging routine that respects your body's needs. Press play and let's get stronger together!
This workout is suitable for all levels and is osteoporosis-friendly.
Tools: moderate & heavy dumbbells, chair/bench (optional)
3 x 20sec
Mountain climbers (alt: chair)
REST
3 x 30sec
Bridge chest press
Prone squats (alt: standing squats)
Forearm plank
REST
3 x 20sec
Gate swings (alt: no jump)
3 x 30sec
Pullover
Single-leg bridges (final set: walking bridges)
Skullcrusher
REST
3 x 20sec
Squat thrusters
Dumbbell cleans
Stationary lunge (alt: standing fire hydrants)
Stationary lunge (alt: standing fire hydrants)
Skiers
🔴 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 🔴
🥇 RELATED VIDEOS FOR YOU:
🛒 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
--------------
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/psNiKeQTe-A
