Lower Body Compounds + Core Stability for Women Over 40

Are you a woman over 40 looking to strengthen your lower body and protect your lower back? Then this video is for you! Join me for a lower body strength workout using compound exercises. When doing exercises that use multiple muscle groups at once (compounds), you increase your overall strength and coordination and train your body functionally.

To start, we’ll begin with a core series to warm up before the workout and help bulletproof your lower back. These core moves dubbed the McGill 3, are recommended by renowned expert Dr. Stuart McGill and are some of the best exercises for core stability.

This workout is suitable for all levels and is osteoporosis-safe.

Day 4 of the 12 Days of Christmas.

Tools: moderate dumbbells

Bulletproof Lower Back
2 x 30sec
Bird dog hold
McGill crunch
Side plank
Side plank

2 x 45sec
Staggered squat
Staggered deadlift
Staggered squat
Staggered deadlift
Walking lunges
Sumo deadlift to calf raise
Lunge clean x4 pulses
Lunge clean x4 pulses

💥 START YOUR 14-DAY TRIAL OF MY APP - OVER FIFTY FITNESS

🌟 FREE 21-DAY FITNESS CHALLENGE FOR WOMEN OVER 40

🛒 MY AMAZON STORE

👊🏽 WHAT I USE, MY WORKOUT TOOLS

💝 30-DAY HOME FITNESS PROGRAM FOR OSTEOPOROSIS & OSTEOPENIA

--------------

"25-Min Toned & Lifted Glutes"

"The Ulitmate Guide to Losing Fat After Menopause"

"Knee-Friendly Booty Burn MetCon"

"39-Min Total Body Strength Workout to Build Bone"

"25-Min Shoulder-Friendly Strength Workout - for the Whole Body"

"16-Min All Standing Cardio"

"10-Min Full Body Mobility Workout"

--------------

🙋🏻‍♀️ GOT A QUESTION? Have a health, fitness or nutrition question? Head here for a chance to be featured in my newsletter or a social post:

🆓 FREE TRAINING. Have you been thinking of starting a fitness program, but you're not quite sure how to start, or what to do? Let me be your guide! I'll send you the right workouts, daily. Sign up for your FREE 21-Day Fitness Plan:

--------------
⁣
👋🏽 SAY HI ON SOCIAL:

🖥VISIT MY WEBSITE:

🙌🏽 TRANSFORM YOUR HEALTH:

--------------
NOTE: This description contains affiliate links that allow you to find the items mentioned in this video and support the channel at no cost to you. While this channel may earn minimal sums when the viewer uses the links, the viewer is in NO WAY obligated to use these links. Thank you for your support!

[DonnaJablonski-sy]

I just turned 76 and tripped over an exposed root while allowing someone to pass me. But bc I've been working out with you for a few years, I was able to bounce up with no assistance! Thank you, and I hope to be working with you into my 80s

[judypray]

Cheers to working out with PJ for the next 20 years!

[LynnDodwell]

I am 72 and have worked out for most of my life. My GP remains impressed with my bone density and I credited you as my fitness motivator. Thanks for helping with my quality of life.

[margaretflynn]

🙌 to having Tia, (Cassidy), and Stuart McGill with you in so many workouts, PJ! Today was another
⭐️ ⭐️ ⭐️ ⭐️ ⭐️! Why does leg day seem so challenging, when we’re on those pins all day long? Is it when we’re in our 70’s that the legs start to need extra attention? I guess I can answer my own question by saying that if I moved like my six-year old granddaughter (up down up down squat run climb squat stop start up down) I would have stronger and functionally fit legs.🦵 So, thanks for lower body day, PJ! Tia, too!❤💚

[kathyarmstrong]

You are one of the best people to work with!! Thank you for all the work you put into making them! One more thing, I've missed seeing your dogs.

[kimvanveen]

Hi PJ Thank you for all the great workouts and your honesty. Getting older is a process but you are helping me slow it and feeling strong from northern BC

[jburwinkel]

Excellent work out!! I love how you help me focus on specific parts of my body! At my age they all need a bit of love!! :)

[DebraStibora]

Always enjoy your workouts. They are safe, but effective. I am 66, have osteoporosis and appreciate the accommodations you provide. 😊

[kimlaing]

I always love your perspective on how the body changes as we go a long. I hope to be right with ya at 75! Thank you ladies! This was a really good leg day. We'll see if I feel it in 2 days. ❤

[PaulaActeson]

This was perfect! I've mentioned before that I have an 'S' shaped curve in my back due to scoliosis. I've had issues my entire life with it and as I age (now 63) it does tend to 'try' and limit me. I also had cancer and full treatment (chemo and radiation) 12 years ago...yup I'm doing well. The doctors are pleased with my bone density since that kind of treatment can really affect a persons bones. With wonderful workouts like this, I can stay strong well into my 90's LOL. I plan on it! Thank you for working with our needs. So many channels don't. But as one Canuck (living the life in France) to another Canuck, it makes sense. Us Canadians know what we're doing 🙂

[amazinggrace]

Great workout. 30 some minutes is perfect for me!

[lisadenbow]

Great workout PJ and Tia. Looking forward to the rest of the day. ❤

[montimichelewilkinson]

Love it!!! My 59 year old body is really loving this daily challenge during the "most wonderful ( busy) time of the year!"❤

[abrienik]

I hope to still be working out to your videos when we're 75!! 🙌

[LovingAlmostEveryLine]

Thanks for the positive self talk reminders!

[margretrempel]

Great workout!! I really appreciate all your cues. Especially to engage the core!

[margaretflynn]

Day#4 Round #2 ✅ Ohh, those lower body compounds! Thanks, PJ! ❤💚🔥🔥🔥🔥

[michelleelizabeth]

Day 4 done! I do love leg day, and this was a great workout- thanks PJ!

[JackieMitchell]

Fantastic work out thank you PJ and Tia really enjoyed it. So true what you said about falls!

[chareem]

This was good. Workout was barefoot and with weights. struggling, but feeling accomplished!