Full Body Resistance Band

Full Body Resistance Band

 

25-Minute Full Body Resistace Band Workout

OMG! This Full Body Resistance Band Workout to Tone Women Over 40 is the bomb.

Using a booty band we hit all the muscles in the upper body, the lower body and the core.

You are gonna love it ❤️

 

TOOLS NEEDED

Booty Band (try these bands – that’s what I’m using in the video)

THE WORKOUT 

1. Static bicycles
2. Bridge with knee pulls
3. Push up + superwoman combo
4. Squat pulse combo
5. Kneeling pulldowns
6. Sit up & row
7. Stagger stance deadlift
8. Other leg deadlift
3 x 30sec

 

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PJ ox

TRX Cardio Circuit

TRX Cardio Circuit

35-Minute TRX Cardio Workout

This 35-minute TRX cardio workout is perfect for beginners to experienced. I break down all the TRX moves, showing low and high impact options, with even a quick tutorial on how to length the straps quickly.

Through the whole workout I cue you on form, and how to ramp it up, or tone it down. It’s the perfect all levels workout.

TOOLS NEEDED

TRX

THE WORKOUT

1. Palms up low row
2. Skaters
3. V lifts
4. Jumping jacks
5. Chest press
6. Knee drive – L
7. Tricep extensions
8. Knee drive – R

1 x 50sec
1 x 40sec
1 x 30sec
1 x 20sec

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PJ ox

How to Avoid a Food Craving

How to Avoid a Food Craving

6 Tips To Do To When a Food Craving Comes On

Cravings suck! They can rob us our energy (hello blood sugar spike & crash), and ruin our waistlines.

If you find you get cravings I want you to try these 6  tried & true tips to avoid a craving.

Drink water. Quite often we dehydrated and need water, not hungry and need a package of Twizzlers’.

Quit sugar for 2 days. Go cold turkey to help rewire your brain.

Have healthy snacks available to ya. Think low fat Greek yogurt with some mashed up berries, an apple and almond butter, red pepper, broccoli and hummus, hard boiled egg and some cheese. Have them prepped and ready to go & you’ll eat ‘em.

Plan & prep for the week ahead.

Set your oven timer on for 20 minutes after you’ve eaten, before you grab that cookie or Twizzler. Gove the food sometime to digest and I can pretty much guarantee you won’t want it after the 20 mins are up.

Stay busy. Bored and idle hands snack. Keep yourself busy, go for a walk after your dinner, have a bath, go workout, or do a yoga class… or one of my workouts. Stay busy and you won’t crave a thing.

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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HERE WE COME.

 

PJ ox

Glute Workout with Dumbbells

Glute Workout with Dumbbells

 

25-Minute Glute Workout for Women Over 40

Get the ass of a 20-year old with this butt-lifting, glute intensive workout. 🙂

This quick little workout is fast and effective.

It’s also low impact, making it great for all levels of fitness, and not only do we hit the glutes we also target the outer hips, hamstrings and quads.

You’re welcome. ox

 

TOOLS NEEDED

1 pair of moderate dumbbell 

A bench or chair

THE WORKOUT 

1. Sumo pulse squats
2. Alternating curtsey lunges
2 x 30sec

3. Donkey kicks with dumbbell
4. Other leg
5. Weighted glute bridge
2 x 30sec

6. Bulgarian lunge off bench or chair
7. other leg
8. 1 leg deadlift
9. Other leg
2 x 30sec

10. Fire hydrants with dumbbell
11. Other side
12. Alternating side lunges
13. Eccentric deadlifts
14. 3 pulse squat jumps with dumbbell
2 x 30sec

 

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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FIT & FIERCE...
HERE WE COME.

 

PJ ox

Ladder Cardio for Women

Ladder Cardio for Women

35-Minute Total Body Ladder Cardio Workout

For this workout we ladder the time for intensity. It’s a great way to ramp up the cardio and the calorie burn, while keeping you motivated and interested.

If you read the exercise list below you’ll see some really challenging ones! But, if your new to exercise, don’t freak and don’t run away 🙂

I show modifications for the more intense moves. OK? OK!

 

TOOLS NEEDED

Nothing

THE WORKOUT

1. Squat + oblique twist
2. Jumping jacks to plank jacks
3. Push up with reaches
4. 1 squat to donkey kicks
5. Side to reverse lunge (alternating)

1 x 60sec
1 x 50sec
1 x 40sec
1 x 50sec
1 x 60sec

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

GRAB MY 21 DAY FITNESS PROGRAM AND LET ME DO THE PROGRAMMING FOR YA.

 

FIT & FIERCE...
HERE WE COME.

 

PJ ox

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