Joint Friendly Cardio & Strength Workout for Women Over 40

Joint Friendly Cardio & Strength Workout for Women Over 40

40-Minute Joint Friendly Cardio & Strength Workout for Women Over 40

Using low-impact cardio to get your heart rate up, and strength exercises that won’t overuse any one joint, you will get the full-meal deal with this joint-friendly cardio and strength workout.

Options are also given during the abs for people with osteoporosis.

Perfect for all levels.

TOOLS NEEDED

booty band (preferably latex – not cloth), a pair of moderate dumbbells and access to a wall

THE WORKOUT

8 x 20sec
Tap out jacks w/ booty band
Arms up air squats w/booty band

1 x 45sec
Alt tubing rows
Wall sit
Bridge chest presses
Quad burner
Quad burner – other leg
Push press

8 x 20sec
Repeater knee
Repeater knee

1 x 45sec
Alt tubing row
Wall sit
Bridge chest presses
Quad burner
Quad burner – other elg
Push press

8 x 20sec WORKOUT-2 ALI: YOU ONLY NEED TO ADD PLANK W/ REACH & BICYCLE CRUNHCES TEXT ON THE 1ST SET
Plank with reach 1:10 / 2:10 / 3:10 / 4:10
Bicycle crunches OR Dead bug 1:40 / 2:40 / 3:40 / 4:40

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PJ ox

25-Minute BOSU Ball Tabata for Women Over 40

25-Minute BOSU Ball Tabata for Women Over 40

25-Minute BOSU Ball Tabata for Women Over 40

Grab your BOSU ball and join me in this fun and sweaty BOSU ball Tabata workout. Alternating between two exercises, for eight rounds, we will train the heart & lungs, your legs, glutes, hips and abs, as well challenge your balance.

TOOLS NEEDED

a BOSU ball

THE WORKOUT

8 x 20sec
BOSU press to squat thrust
BOSU mountain climber

8 x 20sec
BOSU crunch to stand
Squat jumps

8 x 20sec
BOSU side squat to knee up
Repeater knee

8 x 20sec
BOSU side squat to knee up
Repeater knee

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

20-Minute Upper Body Strength Workout for Women Over 40

20-Minute Upper Body Strength Workout for Women Over 40

20-Minute Upper Body Strength Workout for Women Over 40

If you want to hit every muscle in your upper body, in under 20-minutes, then you are going to love this workout!

This quick workout will increase your upper body strength using tri-sets. During each tri-set I focus on the same muscle group for the entire series – meaning you really get to isolate and fatigue the individual muscles of the upper body. And this translates to bigger results for you!

You are going to love it!

TOOLS NEEDED

a pair of moderate and light

THE WORKOUT

2 x 45sec
Wide row
Bicep curls
Prone lat pulldowns

2 x 45sec
Chest press
Skullcrushers
Chest fly

3 x 30sec
Side to front lateral raises
Tricep kickbacks
Shoulder presses

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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FIT & FIERCE...
HERE WE COME.

 

PJ ox

Quick HIIT Workout for Women Over 40

Quick HIIT Workout for Women Over 40

20-Minute Quick HIIT Workout for Women Over 40

This quick HIIT is exactly that. It’s under 20-minutes, alternating between a high-intensity cardio move and a bodyweight strength move with LOTS of emphasis on your core.

This is the perfect workout if you are short on time and want the most bang from your workout, or if you want to perform a strength workout afterwards and need something to get your metabolic furnace fired up and the muscles ready.

Options and alternatives are given for the shoulder and knee heavy exercises.

No tools are required.

3 x 30sec
Lateral prisoner squat shuffles
Eccentric squat
Plank jacks to knees in
Bicycles
Knee up crunch to kick
Eccentric side lunge
Knee up crunch to kick
Eccentric side lunge

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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