PJ Wren is YouTube’s favourite trainer, helping women over 40 live a longer and healthier life. We'll be sharing her videos and workouts here on the Optimist website.
Here is a: 30-Minute No Squat Leg Workout for Women Over 40
No squats, no lunges, no impact!
Join me for a 30-minute leg workout that’s easy on the knees, but tough on the hips & glutes 
We do absolutely no squats or lunges for the 30-minutes… but I promise you it’s gonna leave your ass sore.
Trainer’s promise 
A little history on this workout:
This is the second time I did this workout on camera.
I recorded a great one, with my boy George, only to get home to find out that my mic was broken – and it was 30-minutes of white noise instead of 30-minutes of me cuing you through all these moves.
F*CK!
I swear all my past indiscretions are being taken out on me with mics and YouTube videos.
Karma… you suck!
I’ve had my FAIR share of mic incidents. Some of them are my fault… oops… you mean I have to remember to turn the button to “on” to be heard. Duly noted.
To others that are not: random people complaining about the quality of sound, to people claiming that they hate hearing me breathe, to the odd noise blow ups in the middle of videos for 1-2 minutes.
To now this… no sound.
So, off I went (a few days later) and recorded it again.
Sadly George was not with me, but the boom mic that I was using worked and here we go.
A finished product for you.
TOOLS NEEDED
1 moderate dumbbell (beginners – no dumbbell)
THE WORKOUT
1. Hip extension with DB behind knee
2. Same side – fire hydrants with kick
3. Same side – downward
3 legged dog to high plank
4. Other leg hip extension
5. Other leg fire hydrants with kick
6. Other side DD to high plank
7. Prone squats (don’t worry!!! It’s not really a squat)
8. 1 leg bridge
9. Other leg
10.Frog pumps
2 x 50sec
