Yoga for the Lower Body for Women Over 40 DAY 5

Yoga for the Lower Body for Women Over 40

A yoga flow for the legs, glutes and hips for women over 40.

Β DAY 4 14-Day Booty Love Challenge

Start with Day 1 here.

I’ve been a certified yoga instructor for a number of years now, however, I don’t get to practice it as much as I would like.

When I initially got certified I was teaching a variety of outdoor fitness classes to my clients (this was before I owned The Studio) and I couldn’t wait to share my new “skillset” with them.

After the first class, though, it was evident that something was not right.

So, I asked them to be honest with me and let me know their thoughts on a regular yoga class with me. They all looked at each other and then a few of the blurted out, almost at the same time, “We don’t really know what to do with “this type of PJ” “.

Meaning they did not know how to cope with “gentle” yoga PJ telling them to go at their own pace, find child’s pose if they needed it, and have a nap if that’s what they wanted.

They much preferred “Boot Camp PJ” where I regularly yelled at them, told them to suck it, and threatened to throw my water bottle at them if they stopped (true story) πŸ˜‚

So… yoga-PJ only comes out every so often on YouTube, and never in person. HAHAHA.

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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Thigh Burning Tabata for Women Over 40 Day 2

Thigh Burning Tabata for Women Over 40 Day 2

Thigh Burning Tabata for Women Over 40

For women over 40, thigh-burning Tabata… that will torch some calories and your thighs!

Start Day 1 Of the Booty Love Challenge here.

DAY 2 of the 14-Day Booty Love Challenge
I never meant this workout to be so bloody burny for the thighs… haha.

But that’s good news since your tush is probably a little sore from yesterday’s booty strength workout. So, now (after this workout) your booty AND thighs will be sore.

You’re welcome 😘

Make sure you check-in after the workout and lemme know what you thought of the combo.

TOOLS NEEDED

nothing!

THE WORKOUT

1. Pop out squats
2. Prone squats
3. Jump lunges
8 x 20sec

Stretches

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Leg Workout – Booty Challenge for Women Over 40 DAY 1

Leg Workout – Booty Challenge for Women Over 40 DAY 1

Leg & Glute Workout for Women Over 40

DAY 1 Booty Love Challenge and we kick it off with a leg and glute workout specific for us women over 40.

Day 1 of the Booty Love Challenge… and it’s a good one! Lots of leg-burning fun, with an extra special glute finisher at the end.

I give a lot of options in this workout too. So if your knees aren’t feeling the lunges or squats I have a back up for you if your shoulders aren’t feeling the plank I’ve got a back up for that, and if your low back isn’t feeling the deadlifts I’ve got a back up for that too.

And don’t forget, after you’re done check-in.

TOOLS NEEDED

1 heavy dumbbell & a chair (or a coffee table, side of couch or bed will work too) and a booty band if you own one

THE WORKOUT

1. Squat with booty band
2. Plank
3 x 45sec

3. 1-leg supported deadlift (RDL)
4. Other leg
2 x 45sec

5. Bulgarian lunge
6. Other leg
2 x 45sec

7. Feet elevated bridge
8. Legs up weight crunch
3 x 45sec

9. Frog pump x50

10. Straight leg hip extension
11. Same leg, bent knee up & over calf
12. Other leg hip extensions
13. Other leg bent knee up & over calf
1 x 45sec

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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FIT & FIERCE...
HERE WE COME.

 

PJ ox

Standing Upper Body Workout with Dumbbells for Women Over 40

Standing Upper Body Workout with Dumbbells for Women Over 40

Standing Upper Body Workout with Dumbbells for Women Over 40

Grab some dumbbells for this fun standing upper body workout for women over 40.

No up and down exercises for this workout! It’s all standing or seated.

For 30-minutes we target the upper body, with emphasis on the triceps – cause no woman wants floppy triceps.

And if you’re feeling extra energetic do this 19-Min Bodyweight Cardio Workout

TOOLS NEEDED

a chair (or coffee table), 1 heavy dumbbell + a pair of moderate & light

THE WORKOUT

1. 1 arm elevated tow
2. Other arm
3. Tricep dips
4. Bicep curl to shoulder presses
5. Reverse flys to front lateral raises
6. Tricep kickbacks

1x50sec
1x40sec
1x30sec

7. Push up ladder with 3 sec pause 1/2 way down
reps 1 – 5

8. Seated single arm behind arm tricep extension
9. Same arm seated concentration curl
10. Other arm tricep
11. Othe arm concentration curl

2x 30sec

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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FIT & FIERCE...
HERE WE COME.

 

PJ ox

BOSU Ball or STEP HIIT Workout for Women Over 40

BOSU Ball or STEP HIIT Workout for Women Over 40

BOSU Ball or STEP HIIT Workout for Women Over 40

Hi or low impact HIIT workout using the BOSU ball, or the STEP, for women over 40.

George is on set today, giving me his assistance and his 4-legged guidance. He’s the best!

This workout is a HIIT, meaning that we will flow through two moves, for three rounds. The first move will be a high energy move (to get the heart rate up), and the second move an ab move to allow the heart rate to come down a bit.

We have three rounds like that then move on to the next groupings of exercises.

Short, sweet and fun!

TOOLS NEEDED

BOSU ball or a STEP

THE WORKOUT

1. Behind BOSU shuffle + dome taps
2. Crunch
3 x 30sec

3. Straddle with knee up
4. Crossover crunch with L knee driving in
3 x 30sec

5. Burpee πŸ™‚
6. Crossover crunch with R knee driving in
3 x 30sec

7. Squat with BOSU in hands & presses
8. Wide mountain climbers
3 x 30sec

9. Up & over the dome
10. Plank with tap outs
3 x 30sec

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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