Strengthen Your Back and Improve Posture For Women Over 40

Strengthen Your Back and Improve Posture For Women Over 40

25-Minute Strengthen Your Back and Improve Posture for Women Over 40

Strengthen your back and improve your posture in this 25-minute follow-along workout.

We begin with a traditional strength circuit workout, using a pair of dumbbells to target the mid and upper back muscles, and then follow that with a series on the mat to target the low back and our posture muscles.

Perfect for anyone over 40, and for anyone who is starting to notice their posture rounding.

💥 Day 9 of the 25-in-25 Challenge 💥

TOOLS NEEDED

a pair of moderate & light dumbbells and a sturdy chair

THE WORKOUT

2 x 40sec
Standing renegade row
Standing renegade row
Dumbbells together hammer curls
Reverse flys
Bicep curls
Row with twist
Row with twist
Zottman curl

1 x 40sec – Posture Work
W lifts
Low back extension
Swimmers
4 pt opposite arm & leg lift
4 pt opposite arm & leg lift
Hurdles
Mini cobra lifts

Try this cardio finisher afterwards

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PJ ox

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Chest and Tricep Workout at Home with Dumbbells | Women Over 40

Chest and Tricep Workout at Home with Dumbbells | Women Over 40

25-Minute Chest and Tricep Workout at Home with Dumbbells for Women Over 40

You are going to love this chest & triceps workout with dumbbells! Using multiple rounds of back-to-back exercises and minimal rest, target your chest and triceps while keeping your heart rate up to torch calories and increase your definition.

And… welcome to Day 8 of the 25 in 25 Challenge!!

TOOLS NEEDED

a pair of heavy & mod dumbbells and a chair (couch or bench) if you’re a beginner – so we can elevate you for the push-ups

THE WORKOUT

2 x 45sec
Chest press
Plank protract/retract
8 Push-ups

2 x 45sec
Narrow chest press
Plank ups
6 Push-ups

2 x 45sec
Chest flys
Skullcrushers
4 push-ups

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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FIT & FIERCE...
HERE WE COME.

 

PJ ox

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Recovery Workout to Improve Your Flexibility for Women Over 40

Recovery Workout to Improve Your Flexibility for Women Over 40

25-Minute Recovery Workout to Improve Your Flexibility for Women Over 40

Improve your flexibility and mobility with this recovery workout for women over 40.

Perform this on an off day from your training or after a shorter workout.

Implementing this type of training into your regular weekly routine will help injury-proof your body, which will allow you to enjoy your workouts and stay consistent with your training.

Day 7 of the 25 in 25 Challenge 🥰 Enjoy this recovery day!

TOOLS NEEDED

yoga blocks and tie

 

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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FIT & FIERCE...
HERE WE COME.

 

PJ ox

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Knee-Friendly Tabata Cardio Workout for Women Over 40

Knee-Friendly Tabata Cardio Workout for Women Over 40

25-Knee-Friendly Tabata Cardio Workout for Women Over 40

If you are looking for a cardio workout without lunges and squats, here you go!

No lunges or squats, high and low impact options are shown, and we stay standing for the whole workout – making this a knee-friendly cardio workout for you!

👍🏽 Welcome to Day 6 of the 25 in 25 Challenge

TOOLS NEEDED

nothing

THE WORKOUT

8x20sec
Jab, cross, knee

8x20sec
Low skaters

8x20sec
Scissor jacks

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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FIT & FIERCE...
HERE WE COME.

 

PJ ox

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Shoulders, Arms & Abs for Home for Women Over 40

Shoulders, Arms & Abs for Home for Women Over 40

30-Minute Shoulders, Arms & Abs for Home for Women Over 40

Challenge your shoulders, arms and abs in this HIIT-based, all-levels workout for women over 40.

Alternating between a shoulder/arm exercise and a higher intensity cardio move to target the abs, you will love the flow of this routine.

High and low impact options are shown.

And, welcome to Day 5 of the 25 in 25 Challenge 😎

TOOLS NEEDED

a pair of light & mod dumbbells, a chair if you’re a beginner, and grab your BOSU ball if you own one

THE WORKOUT

3 x 30sec
Shoulder presses
Knee up twist

3 x 30sec
Dumbbell high row
Knee up twist

3 x 30sec
Neutral grip front raise
Plank jacks

3 x 30sec
Side lateral raises
Mountain climber

1 x 60sec
Crossovers OR bicycles
Side crunch
Side crunch

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

GRAB MY 25 DAY FITNESS PROGRAM AND LET ME DO THE PROGRAMMING FOR YA.

 

FIT & FIERCE...
HERE WE COME.

 

PJ ox

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