My Complete Lower Body Routine Women Over 40

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Can you spot reduce? What about cellulite? Join us on The Chalene Show as we dive into these common fitness questions and discover the truth about sculpting beautiful legs and booty. Chalene Johnson shares insights, motivation, and a personal routine to help you achieve your fitness goals, especially if you're over 40 and going through perimenopause and menopause. Learn how training your lower body can be the key to not only great legs and longevity but also improve metabolism, hormonal balance, sleep, mood, and confidence through targeted lower body workouts for strong glutes, lean legs, and a killer butt!

Chalene shares her personal 3-day workout routine, emphasizing the benefits of building muscle and the role of protein intake. Whether you're a beginner or experienced, this episode provides valuable insights and motivation to boost your fitness journey.

Get ready to transform your fitness and prioritize your health in this informative episode.

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Past episode to check out:
If You Hate Your Arms | Upper Body Workout

Zone 2 Cardio for Fat Loss & Longevity

Chalene Johnson's Weekly Workout Routine

How Much Protein Do You Really Need?

Get Chalene’s favorite resistance bands


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  • @chalenejohnson says:

    Check Out this Upper Arm Workout at

  • @cindyfuller3917 says:

    Love all your content; it’s so helpful and motivating. I’m 65 and lifting heavy 3x week and yoga 3x week which is building muscle and helping with my adrenals (I have hypothyroidism and hypoglycemia). So keep them coming! I’m in the best shape since my 30’s and loving myself all over again!

  • @johnmarkdevous758 says:

    Strength training is vital to longevity. What made me a believer is all of my grandparents died of inactivity. Why? They were scared to get outside and walk because they’d fallen and couldn’t get themselves back up. They lacked the muscle to do so. Although they lived to see their early nineties, I’m convinced years would’ve been added had they not lost the majority of their muscle. Thanks you, Chalene, for the content. 😅

  • @Gingerinthesouth says:

    Yessss! I’m trying to focus on legs and glutes. This was spot on for helping me use this at the gym! I get to hear your voice in my head lol

  • @mtrfitness says:

    I just started this in December based on one of your recent videos: 3 days legs and I love it! Listening to my body what workout it needs. Just need to up my zone 2 cardio!

  • @hotflashcity says:

    You go girl with those knee squats!! 🔥 leg routine! Thank you for sharing, I did legs early this am!

  • @mariaestherramirez5076 says:

    Thanks Chalene! Loving all your guidance! I identify 200% with the fact that I used to be a gym rat and ballerina and now I am 48 with full time job and zero energy for something I used to love! Question for you, I know squats are the hoy grail, how do you suggest I manage with slight knee pain? Thanks again! You are helping a lot of us ladies regain our belief! 🎉

  • @emilysahlen9164 says:

    I literally just finished your Turbo Fire 55 class with wrist weights on my legs. I alternate using them on both my upper and lower body. That is as you said “My Soulmate Workout”. I do it all the time because it’s my favourite. I weight lift and do both upper and lower body 2 times a week.

  • @ameliamahaye9865 says:

    I just came across your channel. I’m 55 this year, you are such an inspiration… got me back into my strength training….thank you ❤

  • @michellemiller8024 says:

    So I am 43 and have been going through the same transition from running and cardio to strength training. I’ve gained 6lbs of muscle so far! 🎉 I have heard of the 30/30/30 plan where you consume 30 grams of protein, within 30 minutes of waking, followed by 30 minutes of zone 2 cardio. I am considering doing this before I hit the gym to strength train. (I do legs and glutes three times a week, upper body twice a week, and a run or bike ride on Saturday, rest Sunday). I have always fasted until 12pm and stopped eating by 8pm. My question, after this rambling lol, is this…
    Is it better to do the intermittent fasting, or switch to the 30/30/30 while trying to build muscle? I have been following you since the turbo fire days and I am so grateful for EVERYTHING you do for us!!! 🫶🏻

    • @chalenejohnson says:

      I highly recommend that you watch the video I did on intermittent fasting. You are likely in the throes of perimenopause based on your age and intermittent fasting for my p.m. ladies is very tricky. That should break things down for you. But the 30 3030 plan can be followed on or off intermittent fasting.

    • @michellemiller8024 says:

      @@chalenejohnson will check it out now! I must have missed that one! Thank you!

  • @janetfreysanderson5731 says:

    Hi chalene ,I love your content. I started doing strength training last March and I have been doing legs 3 days a week. I’m 53. Love your stuff

  • @tn8824 says:

    Wow, thank you for showing the mods for home workouts! That is SO valuable for those of us who don’t have access to a gym or heavier weights! Please do more of this 🙏

  • @kyWonderWoman says:

    Thank you for being real and transparent. I, too, suffered from the same self-induced leg shame. At 56 I’m feeling the most comfortable I have with my legs in years. Like you, I’ve reduced my leg cellulite; something I wasn’t sure possible. Kudos to us 50-somethings!💥🥂🔥💪

  • @giaw7867 says:

    I would love to see a beginner video that focuses on form and technique and alignment – all the little tips that maximize your workout help to avoid injury and show results etc – thank you so much

  • @MichelleKnight-es2zs says:

    I’m 64 & always health conscious & started lifting for the past 6 months has really helped BUT I’m SO thankful for your advice, videos ~ you look ❤🙌🏻

  • @alexandyesisarria4764 says:

    Thank you Chalene! I would love to see a beginner workout / proper form video. I’m diving down to watch your videos. I promised myself to start weight training (at doctors encouragement as well) and you’ve been such an inspiring and “real” example and educator. Thank you for what you do and the love and passion you put into helping us all live a better life! God bless you! ❤

    • @chalenejohnson says:

      I’ll work on it! 💪🏼 Thank you so much for your sweet words! I love you and I mean it! God bless you too doll!

  • @heatherwatson5359 says:

    Just finished Push 2, love Push and only lift weights to your videos. Love the cardio combined with weights in Extreme as well. I really want to change my legs, so thank you.

  • @cpilato519 says:

    THANK YOU so much for showing us how to modify the exercise for at-home workouts! I’ve been doing Chalene Extreme for awhile and seeing some results, but I’ve been thinking about changing it up so that my workouts only focus on one particular body section, especially legs, rather than doing arms and legs in the same workout/day. I am so excited to get started with this routine, and I’ll probably re-join Phase It Up too. LOVE YOUR STUFF, CHALENE!!

  • @leawilliamson7764 says:

    This is great! I appreciate all the at home dumbbells modifications. I also appreciate that lunges only happen 1 day a week 😂 or at least I only noticed it once. Thank you!

  • @josiepatla2164 says:

    Love strength training. I’m 64 this year and it was you Chalene that got me going years ago with Chalene Extreme! ❤. I must say that after all these years I am finally understanding full muscle engagement thanks to Shaun Ts new program, Dig Deeper. I love how you are modifying what you are doing for home exercise. Can’t wait to learn more about your new Phase it up with the lifting component! ❤️💪

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