Get ready to fire up your metabolism and build serious strength with this powerful circuit workout! We are using two of the most effective principles in strength training – compound exercises and high volume – to help you blast calories and build lean muscle long after the workout is over.
👉🏽 Why is this workout so great for women over 40?
As we navigate our 40s and beyond, our metabolism naturally begins to slow down, and we start to lose muscle mass. This workout is your secret weapon to counteract that!
✅ Compound Exercises: We’re focusing on moves that work multiple muscle groups at once (think squats, rows, and presses). This is brilliant for efficiency, but more importantly, it requires more energy, leading to a much bigger calorie burn compared to isolation exercises.
✅ High Volume: By completing a high number of sets and reps, we create a powerful metabolic demand. This not only builds strength but also signals your body to build and maintain lean muscle – the key to a healthier and faster resting metabolism.
How This Workout Works:
We’ll work through 4 challenging rounds. To keep your body guessing and increase the intensity, our last 2 rounds will build on the previous ones, adding an extra layer to the challenge!
This workout is perfect for anyone looking to increase their strength, burn fat, and build a more resilient body. Let’s get to work!
This workout is suitable for all levels and osteoporosis-friendly.
Tools: light, moderate and heavy dumbbells
4 x 40sec
Dumbbell thrusters
-Dumbbell thrusters with pivot
–1-dumbbell pivot thrust
Deadlift
-B-stance deadlift
–Single-leg deadlift
Alt reverse lunges
-Balance reverse lunge
–Dumbbell pass lunge
Chest press
-Chest press w/ moving bridge
–Chest press w/ 1 leg bridge
Weighted dead bug
-Single-sided dead bug
–Single-sided dead bug (other side)
Quadruped row
-Leg lift w/ row
–Renegade row
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Woohoo I did it! And I wasn’t bored😂 So apparently 5am Kelly doesn’t mind repetition 😂
Thanks for moving with me PJ🎉
Thanks PJ! I lower the weight a bit to achieve full range of motion. I used 12.5, 10, 8, 6 and 4kg this time
I looove and super appreciate how you keep abreast of the latest studies, and keep giving us new workouts based on the latest knowledge 👏❤ Glad this workout was 4 rounds, since I was able to switch to heavier weights after realizing I can lift heavier (used 10s, 15s and 20s) 😊
Thanks PJ! This was a great workout!
Wonderful!! Thanks, PJ! 🎉❤😊
I love your program and I am so glad I found you. I look forward to what you have to offer me everyday! I just turned 60 this year and want to be the best I can be!!! So thank you for your knowledge.
You are my go-to every alternate day (I cheat on you with the pool!!)🤣 Thanks!!
Great workout and Maaaaaaaaax. Always love it when the dogs make an appearance!
Thank you!
Completed ✔️ and done for my
monday
Wow 😮 I could not get coordinated on the dead bug with one arm 😅brain did not want to function
Hey PJ! Loved this workout here in Washington DC. I laughed at Max on the scene…"Is there a dead bug over here?" 🐶 😅
Wow amazing strength to boost metabolisme. I love the rounds and excercises really good for a fantastic boost.
I used 15lbs, 19lbs, 10lbs and 8lbs dumbbells. I also liked the combo in the spicy rounds to switch it up to another move.
I had a good time. And so good and loveable to see you and Max.🥰(I like your sense of humor)😂
Thank you PJ.👍💪❤️
Thank you so much
Worked up a sweat without hurting myself. I call that a win!
Just did this now! Excellent workout! Thank you!
Thank you, PJ, for ALWAYS delivering great workouts – challenging, interesting and varied – plus making me laugh and featuring dogs. Workout heaven! 💪😍
That’s was awesome! Thank you for taking those basics and adding some pizazz. It’s good for the bod and the brain. Appreciate you so much PJ.
Thank you PJ❣ Wondering how many days a week would you recommend doing a workout like this in order to receive the benefits you mentioned at the beginning of this video?
You do give the best programming and workouts, PJ. I tell all my friends to check out your videos.
Good good good one!! Thanks!
So never wanted to lift today. But this went so fast. Awesome!! Thank you
Another great workout and I especially love the stretch in the beginning. Felt so good on my hips!
Thank you PJ. I actually enjoyed this workout.
I really liked this workout! Been MIA for a couple weeks and it was a good one to come back to. 😊
Thank you again for a good workout! I enjoyed it although I really had to try to do my best with my heaviest weights. 💪💪
Great workout! ❤️💪
Another amazing workout! Saved this one to do again. Thanks PJ 😊
Loved it!Thank you!!!
That was great thank you 😊
Thank you PJ for one more excellent workout! I think in the beginning you shall tell everyone not only to prepare dumbells but a German shepherd as well for stretching!😂
Good morning from sunny(finally!) Finland! Thank you for this workout. I'll be 52 in few months and thanks to you I exercise without fear of injuries and your humour puts a smile on my face every time, even after all those weights' lifts😊.thank you
Super workout to finish my day off with 💪Thanks Pj!
A perfect workout!
Super workout! I really appreciate you explaining the science behind building muscle—so helpful. Thank you for the excellent workouts.
Dumble ka weight kitna hai
That was great. Loved the moves and the adding on for the last two rounds. Went by fast. Thx P.j. Feeling stronger.