Full Body Standing Strength Workout for Women Over 40 [NO UP & DOWN EXERCISES!]



Work out off the floor with this all-standing strength workout. You’ll build your lean muscle, and torch some calories, all while avoiding up and down exercises.

Tools: a pair of light, a couple of pairs of moderate and a chair or bench

1 x 50sec
1 x 40sec
1 x 30sec

Renegade row
Renegade row
Squat & press
Windmill
Windmill
Lunge & curl
Tricep kickbacks
L raises

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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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20 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. Mary English says:

    I enjoyed the workout. I have osteopenia in my spine. Should I be modifying the windmill exercise? Thanks!

  3. Balletpro1 says:

    A GREAT routine to end the 12 day challenge!!!!! Thank PJ for the strength, confidence and overall well being in 12 days!!!! Have a FAB Christmas and enjoy your vaca!!!!! I so appreciate you for all you do for women over 50!!!!

  4. Couldn’t do the last two days of workouts because of a procedure!
    But will catch up this week! Thanks PJ😊

  5. Maria DAmato says:

    Tough indeed but amazing 🤩. I am stronger, see muscle tone and feel great!! A HUGE THANK YOU 😊. To PJ and all my Patreon family. We did it!!! Happy Holidays 🧑‍🎄

  6. You are such an inspiration PJ to thousands of women. I have never been disappointed with any of your workouts. When I finish a workout, i am so inspired to do the next days workout. Merry Christmas and a very happy, HEALTHY New Year!

  7. Super nice, love your workouts and thank you!

  8. Fifi Houston says:

    Windmills always feel awkward to me are there any alternatives?

  9. Kim Stephens says:

    Best for last is accurate! Completed all 12! Thank you!

  10. Day 12 Done! ✅ Talk about a sweat session! I pushed myself on a couple of these and definitely felt the burn! Thanks for an awesome 12 day challenge! Can't wait until the next one ☺

  11. PJ …..Thank you for keeping us fit healthy and if we didn't see a change our mental health has been kept together because of you.

    Thank you for you dedication and motivation for the last two years.

    Have a fantastic healthy and safe Xmas and we , I will see you next week and after Xmas lol and thank you for kicking my ass with 25 in 25 challenge AND the 12 Day challenge

    Merry Xmas lots of love Steph 🇮🇪

  12. Jana Ross says:

    Best gift I’ve ever given myself for Christmas! PJ, you’re the Santa 🎅🏻 of personal trainers. This was so much fun. Hugs, Holly and Hip Hinges 🎄❤️😘

  13. Jess Palmer says:

    Another great workout,enjoyed 12 days of Christmas.Thanks PJ.xx

  14. jburwinkel says:

    This was a great way to finish the 12 days! Loved it! Thanks so much for being here for all of us!

  15. Day 12 done ✔️ challenge complete 💪 wow pj that was such a good workout I really felt the burn but I loved it 👍 Looking forward to the next challenge!!😊

  16. Day 12 love your challenges can't wait to see what challenges you set us in the new year. X thank you for getting me through a tough year.

  17. Day 12 and boom the 12 days of Christmas challenge is done. This one was intense and tough but I really do enjoy a good strength workout. I'm feeling the burn which feels amazing. X

  18. Robyn Parker says:

    Day 12 done happy dance lol…another nice one PJ… I have to tell you that you make me laugh everytime you say rooted as it means something different over here hahaha

  19. Liz Glasby says:

    All done PJ enjoyed every minute of the workouts.

  20. Niki Schuck says:

    This was a tough one doubling up on Day 11, I combined the cool downs for a nice extra long stretch. Can't believe how much stronger I am and I actually have abs for this first time in my life!!! :O Thanks PJ!

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