After Workout Stretches  for Women Over 40

After Workout Stretches for Women Over 40

After Workout Stretches for Women Over 40

Join me for a quick after a workout, total body stretch routine for women over 40.

DAY 13⁣ – FIT IN 15

This great little stretch routine will hit all the muscles, no matter what workout you just did.

This is also a great mid-day “I’ve got to move my body” series, or an early morning or PM stretch.

Basically, anytime you can fit this in your body will thank you for it!

For 12 minutes we target the hips, glutes, legs, low back, as well as all of the muscles of the upper body.

Enjoy…

TOOLS NEEDED

a chair

 

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Total Body Metabolic Workout with Dumbbells for Women Over 40

Total Body Metabolic Workout with Dumbbells for Women Over 40

Total Body Metabolic Workout with Dumbbells for Women Over 40

Burn calories and torch the muscles with this total-body Metabolic Workout for women over 40.

DAY 12 – FIT IN 15 CHALLENGE

Heads up, this one is sweaty!

But, for a workout to be a true metabolic workout, and give you all the benefits of one (bigger calorie burn, more muscles trained per exercise, increased aerobic power and muscle strength), you have to hit it hard.

However, if you aren’t feeling it today, or if you are a beginner don’t fret! I got your back.

I show you how you can dial down some of the moves, and you can also grab a pair of lighter dumbbells to bring down the intensity.

This workout, I think, will become a favourite though. It’s pretty awesome and goes by quick.

Let me know your thoughts in the comments.

TOOLS NEEDED

a pair of moderate dumbbells

THE WORKOUT

1. Dumbbell squat thrust to 4 renegade rows (or sub)
2. Squat and press
3. Hand release push up (or sub)
4. Alt reverse lunges with bicep curls
5. Dumbbelll alt hang power snatches

5 x 40sec

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Knee-Friendly Cardio for Women Over 40

Knee-Friendly Cardio for Women Over 40

Knee-Friendly Cardio for Women Over 40

Lace up your runners for this fun knee-friendly cardio workout for women over 40.

DAY 11 – FIT IN 15 CHALLENGE

Save the knees with this knee-friendly cardio workout.

Join me for 26-minutes of no jumping, no lunges cardio moves where we target the hamstrings, glutes and outer hip muscles (glute med) – all needed for healthy knees.

And… this is also a workout I recorded twice.

The first one I recorded was alright, but I didn’t really like how it flowed.

So, a few minutes after filming it, and doing some debating in my head (about whether or not I should re-do it), I wiped the sweat off my forehead, fixed my hair, re-jigged the workout and then filmed it again.⁣

Sigh. The joys of being a perfectionist.

I hope you like it!

TOOLS NEEDED

a chair with a back

THE WORKOUT

1. Straight leg ab kicks
2. Hamstring curl combo
3. Walk outs (or sub)
4. Alternating hip extensions
5. Slo tempo skaters with side leg lift
6. 4 jobs + 4 oblique twists
7. Single leg mini-squat to leg lift
8. Other leg

2 x 50sec

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
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Back, Biceps & Shoulders Workout with Dumbbells for Women Over 40

Back, Biceps & Shoulders Workout with Dumbbells for Women Over 40

Back, Biceps & Shoulders Workout with Dumbbells for Women Over 40

Grab some dumbbells for this back, biceps and shoulders workout for women over 40.

DAY 10 – FIT IN 15 CHALLENGE 

This is a great workout for anyone who wants to improve their posture, or for people who have some shoulder issues (due to poor posture), and this workout also rocks for people who want to also work on their shoulder and upper spine mobility, as well get a little ab burn while they’re at it.

I start the workout with a warm-up and mobility series for the shoulders and T-spine (thoracic), and then from there we move into a traditional strength workout for the back, biceps, and shoulders. And then once we’ve tired those muscles out I finish the workout off with a quick little ab drill and then some lovely stretches for the arms and back.

TOOLS NEEDED

a pair of heavy & moderate dumbbells, a sturdy chair

THE WORKOUT

1. 1-arm chair renegade rows (or sub)
2. Other arm
3 x 30sec

3. Pullovers
4. Seated concentration curls
2 x 40sec

5. Palms away 2 rep rows
6. 2 rep hammer curls
3 x 40sec

7. Wide upright rows
3 x 30sec

8. Bicep curls – 21’s
9. Reverse flys – 15 reps
2x

Abs
1. Straight leg, foot stacked crunch
2. Other foot
3. Side plank
4. Other side
5. Side to side crunches
1 x 40sec

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
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Quads and Abs Workout with Dumbbells for Women Over 40

Quads and Abs Workout with Dumbbells for Women Over 40

Quads and Abs Workout with Dumbbells for Women Over 40

Train your quads using dumbbells, a chair and your body weight so you keep your knees strong! Perfect for women over 40.

 DAY 9 – FIT IN 15 CHALLENGE

This workout was a challenge for me to program because the bulk of training the quads require our knees to flex.

Exercises like squats, step-ups and lunges are the kings and queens to strengthening the quads.

But, these are also movements that can aggravate women’s knees because let’s face it, once we hit 40 and older our knees can’t take a ton of loaded squats day in, day out.

We have to be kinder to our joints in order to keep on training.

For this workout, I believe I got the right mix of exercises though. Exercises that will strengthen those quads of yours while keeping your knees happy.

However, as always, please listen to your body and sub any move with a bridge pattern if the squats are getting too much for ya.

Deal? Deal!

PS – the timed intervals are also short for today’s workout because I want you to lift heavy. You will get fewer reps in, but let’s see if you can lift heavier than normal for those reps.

TOOLS NEEDED

a pair of moderate, one heavy and sturdy chair

THE WORKOUT

1. Constant tension squats
3 x 30sec

2. Quad focussed single leg step up (or alternative)
3. Other leg
3 x 30sec

4. Depth squats
3 x 30

5. Straight leg lifts over DB or your water bottle
3 x 30sec

6. Other leg
3 x 30sec

7. Wall sit series
2 minutes

8. Pop squats
8 x 20sec

9. Weight straight leg crunches
10. Russian twists
11. Plank DB pull thrus
12. Side crunch
13. Other side
2 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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