30-Minute NO REPEAT All Standing Cardio & Abs Workout for Women Over 40



This no-repeat HIIT workout is perfect for all levels! An all standing cardio and ab workout for women over 40.

You will get a bit of everything in this workout too.

While the focus is on hitting the abs, we do so with some creative dumbbell work, which also hits the legs.

And I also approve this no-repeat for a regular workout, if you want to do it again.

Most no-repeat workouts I recommend you only do once in a while because to see a change in your fitness you need multiple sets.

BUT… because this a cardio-based workout single set training is fine and you’ll keep seeing changes by adding heavier weights next time, or performing more reps in the 50 sec, as well as slowing, or speeding, your movements.

OK? OK!

DAY 3 – 10 DAY ARMS & ABS CHALLENGE

Tools: different sizes of moderate dumbbells (just 1 of each needed), a heavy kettlebell – if you own one

1. Cursey lunge with side leg lift & side crunch
2. Other side
3. Squat with kick and toe touch
4. Centre woodchop
5. Reverse woodchop
6. Other side
7. Jumping jacks with dumbbell press
8. Standing overhead dumbbell side crunch
9. Squat, press with a twist
10. Other side
11. Chair pose with twist
12. Lunge with dumbbell chop
13. Other side
14. Jump out sumo squat
15. Windmill
16. Other side
17. Repeater knee with dumbbell
18. Other side
19. Dumbbell squat & clean
20. Other side

1 x 50sec

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“Common Exercise Subs & Modifications If You’re Injured or a Beginner”

“12-Min Quick & Easy After Workout Stretches”

“26-Min Knee-Friendly Cardio”

“40-Min Strength Workout to Build Your Muscles & Your Bones”

“18-Min Stretching & Mobility Workout for the Over 40 Body”

“How to Create a Workout Plan for Home”

“40-Min Inner & Outer Thigh Workout”

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25 Responses

  1. Great workout! The all standing sequence flows so nicely! ❀

  2. Great workout. Like the change in pace. I subscribed about a month ago and love the channel. Watching from a small town in Northern Arizona.

  3. πŸ€—πŸ€—to both πŸ• and PJ

  4. Moira7765 says:

    Functional and sweaty!! George(insulted); "No worries about 'kicking butt because now i like to kick yours!" hihihi

  5. RosaLyn Joy says:

    Love the no-repeat workouts! sometimes when initial exercises are tough I am scared for the rest of the time thinking of how hard it will be to do the repeats! Here the surprise factor keeps me going

  6. Stephanie B says:

    Day 3 done:) Loved it!! Thanks

  7. Hope Battles says:

    Done with 2 and 3 catch up tomorrow with 4 and 5 I'm super woman lol.

  8. Aileen Koh says:

    Super love this one! Kinda miss seeing George gaze at you so lovingly πŸ˜€

  9. U r workout is killing. Pj plz let me know why i m getting tried when i do jumping workout. Plz can u suggest me some food or wht to do wd this.?

  10. Hi pj u r grt. Plz can u make a video for jaw line and rid from double chin

  11. All set to work out but you tube is down, so looks like a night off !

  12. Me says:

    I love the series. Thank you.

  13. this was great! your "verbal diarrhea" keeps things real!! Thank you!

  14. Rosie Ramos says:

    Day 3 done…my arms still hurt from yesterday love you PJ

  15. Maria Ewerth says:

    We had a somewhat break from the arms, compare to the last two days…. this was definitely a cardio workout!! Whew πŸ˜… a sweaty one!! Day 3 complete βœ…. Thanks PJ…… hope George is doing better now…..

  16. Awesome workout ❀️!

  17. Karen M says:

    Sometimes I actually think we're getting a "break" then PJ kicks our butts again. Love it! Thank you!

  18. Day 3 DONE! Great workout PJ! Poor George though- he looks so sad in that cone of shame πŸ™ I hate it when I have to put one of those on the dogs, even though I know it's for their own good.

  19. Diane Mirich says:

    thanks for giving our arms a rest (sort Of)

  20. A sweaty speedy one..wow over already

  21. Good work George and great job everyone, especially our fearless instructor πŸ™πŸ’ͺ I really loved not having to get on the floor and up again! But I know those workouts are important too.

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