Quick Resistance Band Strength Workout for Women Over 40



Exercise tubing and the resistance band is such a versatile piece of equipment. Using one band and your own body weight you will hit every muscle in your body with this workout.

This is a super effective and efficient full-body workout.

Great for home, or for when you’re on the road.

Tools: exercise tubing and a door attachment
→ Click here to grab yourself a door attachment: https://amzn.to/3oy5TaH

3 x 45sec
Chest press
Mid-row
Lunge + pulse

3 x 45sec
Tricep extensions
Lat pulldowns
Squat + pulse

3 x 45sec
Pallof press
Face pulls
Bridge walk outs

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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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29 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. Loved this workout, wasn’t sure I could do it because of needing door attachment and attachment points on the door, but found I did have a door attachment and used the door handle as one attachment point and door hooks as the other, perfect!

  3. Henry Lescar says:

    Hi PJ, thanks ! Great idea to film in your garage so we can have more resistance band workouts ! The door anchor is so light and easy to find, so we can exercise everywhere. I wonder where George was. Sleeping in your couch while you're working out in the garage ?

  4. Hi Pj Loved this workout nice break from using heavy weights but still working on bone density.,
    I pretty much did this whole workout just listening to your instructions and now I also know what I can replace dead lifts with . Thank you so much you are the best

  5. One Love says:

    Love me a good band workout! thanks PJ 🙂

  6. Debbie says:

    Loved it! I love resistance tubing and would also love to see more workouts like this. You rock! Thanks PJ!

  7. Audrey Rice says:

    Great workout, PJ. I never knew what exercises to perform with my tubing . . now I know! Thanks for a great workout. I really feel it in my upper body!

  8. r vicente says:

    Nice one, PJ! 💪🏼 I will say those hamstring walk-outs made me want to kick ur A, but my butt needs the toughness!

  9. This was a great workout, I really enjoyed it. A year ago I was in physical therapy for posture related back pain. Some of these exercises were exactly what I did in PT with resistance bands. Of course, as my pain subsided I quit doing the exercises (I know, bad me). This was a great reminder how good those exercises made me feel.

  10. Ooooo. I really liked this one!!! 👏🏻👏🏻👏🏻

  11. I loved this!! I don't really know how to use the tubing, so this was so helpful! And you're right – portable!

  12. Very well planned workout loved the stretches you are awesome PJ

  13. Suzanne Lee says:

    Fabulous, I get he curly hair thing. Took me 18 month to get another decent cut. Plus Queensland,AIS has had a month of non stop storms.

  14. Lezlie R. says:

    Thank you! For l got a little huffy puffy at the end even though it’s not a cardio workout 🥴

  15. Kristen V says:

    PJ, loved this workout! First time using tubes! Would love another workout like this! Your workouts are amazing! Thank you!

  16. Jam Gray says:

    What a perfect workout after a day in front of the screen . A brilliant tubing workout and excellent stretches at the end too, feeling like a new woman ! Thanks PJ!

  17. Thank you PJ I'm going to be on the road next weekend this is PERFECT thank you soooo much this got the heart up even do there is no cardio

    Thank you

    Lots love
    Steph 🇮🇪

  18. many moms says:

    This is is probably the best workout ever. So grateful. I'm a fan of tubing and bands.

  19. Well that was just kind of awesome 🙂 It's been forever since I used my tubing with the door anchor- I forgot just how effective some of those moves can be! And those walking bridges- killer! Thanks for a great workout PJ (and for being authentically YOU- you're my kind of crazy- LOL)!

  20. Feeling great after having done this workout. We recently got resistance bands and wall anchors. What a hot shot, right? 🙄 Thanks!

  21. Your hair looks fantastic!! Thanks for another fantastic workout. Going be feeling those bridge walkouts lol.

  22. I have been waiting for a work out like this all my life, it has been fantastic best tubing workout I have ever seen perfect for all the posture issues that we have on the 60s, thank you!

  23. I really enjoyed this workout. Its nice to have a variety of workouts and you always deliver the best! Thank you.

  24. Louisa Cowie says:

    This was a fun one! Loved learning what i can do with tubing! Thank you as always PJ! Oh and your hair was especially nice today…even though its always amazing and stays perfect for an entire workout!

  25. Rebecca Cass says:

    I love love love this tubing workout. Feeling triceps and legs. Hair looking good PJ. Thx.

  26. Really enjoyed this resistance band workout pj can't believe how much I felt the burn from using the band would love to do more of these workouts 💪👍

  27. Awesome workout, I just got a set of tubes this past summer and was looking for some workouts to use them with. Hope to see more soon! ✋🏾

  28. This was a great workout! I don't have a door anchor, so I improvised by tying a knot in my bathrobe tie – worked like a charm! 🎉

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