Joint Friendly Cardio & Strength Workout for Women Over 40



Using low-impact cardio to get your heart rate up, and strength exercises that won’t overuse any one joint, you will get the full-meal deal with this joint-friendly cardio and strength workout.

Options are also given during the abs for people with osteoporosis.

Perfect for all levels.

Tools: booty band (preferably latex – not cloth), a pair of moderate dumbbells and access to a wall

8 x 20sec
Tap out jacks w/ booty band
Arms up air squats w/booty band

1 x 45sec
Alt tubing rows
Wall sit
Bridge chest presses
Quad burner
Quad burner – other leg
Push press

8 x 20sec
Repeater knee
Repeater knee

1 x 45sec
Alt tubing row
Wall sit
Bridge chest presses
Quad burner
Quad burner – other elg
Push press

8 x 20sec WORKOUT-2 ALI: YOU ONLY NEED TO ADD PLANK W/ REACH & BICYCLE CRUNHCES TEXT ON THE 1ST SET
Plank with reach 1:10 / 2:10 / 3:10 / 4:10
Bicycle crunches OR Dead bug 1:40 / 2:40 / 3:40 / 4:40

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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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26 Responses

  1. ⭐⭐ 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!

  2. I wasn’t feeling like working out today but i’m glad i pushed play and did it anyway. This was just perfect!! I loved the variety and the mix. Another favourite workout. Thank you ❤️❤️❤️

  3. Lezlie R. says:

    I actually love the dead bugs and I don’t have osteoporosis/penia. I can really feel my core when I do them slow and controlled. Oh, and cute hair 😍

  4. Joyrobin says:

    This was fun, and time flew by!

  5. Your mics have been fine, if I hear you breathe PJ it reminds me to breathe. Thank you

  6. Claus M says:

    Love the workout and specially the alternatives for our special needs. You are the best. I almost didn't do it because I am traveling today (was using it as an excuse 😅) but I got my butt out of the couch and did it. You always keep me motivated. Thanks PJ!!!!!

  7. Day behind in the workouts but so happy I didn’t skip this. Love the combination of cardio and weights. Just a FYI I like it when I hear you breath heavy it confirms you are real! ❤️

  8. This is a great one – love the combo of cardio and strengthening exercises!

  9. I have had a flare of arthritis in my hip. I tried the leg raise over the weight. It caused instant cramps in my quads. Tied both legs same results. I go to physical therapy next week. Used the percussion gun to work it out. Loved this workout before hip issues.

  10. Kim Griffin says:

    Great workout! Love the new look, especially the shirt;)

  11. Marilet Z says:

    Saving this one to my FAVES list. A little bit of everything — thank you PJ! From one of your YouTube + Patreon subscribers in Oregon 🌲🇺🇸💪🏽🫁🦵🏽🫀🙌🏽

  12. Really enjoyed this one! It was fun and challenging, the time flew past. And the stretching at the end was sublime 💕

  13. Great mixed cardio workout. About your breathing… wouldn’t it be kind of weird if we couldn’t hear you? You are performing a workout! How can you not breathe heavily? I don’t even notice your breathing, probably because I am breathing heavier than you.

  14. Marsha Keck says:

    Thank you PJ! I love your hair cut!!! I liked this workout, especially the lifting the leg over the dumbell part!

  15. This workout flew by. I have strong quads and usually find those exercises somewhat easier but those leg over dumbbell got a burn going on!!! Thanks PJ Love the hair!!

  16. cute haircut and good workout, i like the variety of moves…makes it not so boring! (even though your rarely boring!)

  17. Susan Lumley says:

    Loved this and your hair looks FaBUlous!! ❤👌💇‍♀️

  18. Fab workout loved it 👌😁

  19. Loved this one. Thanks PJ? As a dog lover I miss George thanks for trying to get him back for us.

  20. Best workout ever!!! 🏋‍♀️
    I have to pass this on to my 22 year old daughter, who hadn't worked out in awhile and I recommended one of your workouts from a couple of years ago…and she could hardly walk for a week!! Her leg muscles were done! (I felt rather strong and tough though 😆)

  21. Awesome workout PJ- definitely feeling the burn!

  22. Niki Schuck says:

    Wow great workout, so effective – burning even! AND no heavy breathing from you PJ! Thanks PJ

  23. THANK YOU PJ YOU DONE IT AGAIN
    OUCH but loved it thank you thank you thank you ……..O and HATERS get over yourselves we all need to breath love to see the haters talk and do this exercise and not breath heavy on a mic lol

    Keep them coming PJ only for you after TWO ROUNDS OF 25 AND 25 CHALLENGE you have got me in fantastic shape……keep them coming
    O and I've heavier weights coming too 💪
    O and llloovveee the hair 😍 you look fabulous
    Lots love
    Steph 🇮🇪

  24. I loved this one and so did my aching knees….so nice to be able to still work out while not straining them today. 🙂

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