Quick EMOM Cardio Workout with Extended Lower Body Stretches

Quick EMOM Cardio Workout with Extended Lower Body Stretches

26-Minute Quick EMOM Cardio Workout with Extended Lower Body Stretches

Day 8 of the 10 Day Legs & Booty Challenge.

Get your heart rate up with this quick EMOM workout. Low and high impact options are shown, and no equipment is required.

After the EMOM cardio, we will move through a gentle yoga flow to help stretch the legs as well as work on your balance.

TOOLS NEEDED

mat

THE WORKOUT

10 Jump squats
10 Jumping jacks
10 Toe taps
x10

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Killer Leg Day Workout for Women Over 40 | For All Levels!

Killer Leg Day Workout for Women Over 40 | For All Levels!

40-Min Killer Leg Day Workout for Women Over 40 | For All Levels!

Day 7 of the 10 Day Legs & Booty Challenge.

If you want a well-rounded leg workout, no matter what your fitness level is – then this is the workout for you!

Cycling through circuits of lower body strength moves, to power moves, and then a series of corrective moves (so we keep your low back, hips & knees happy) you will work it all.

It’s the perfect killer leg workout.

TOOLS NEEDED

a pair of heavy dumbbells, a bench or side of couch or bed (optional), a glider or tea towel (optional)

THE WORKOUT

3 x 40sec
Elevated goblet squat
RDL

1 x 40sec
Woodchop

1 x 40sec
Stutter adductor slides
Stutter adductor slides
Standing fire hydrants
Standing fire hydrants

3 x 40sec
Stationary lunge
Stationary lunge
Bridge with march

1 x 40sec
Glute power RDL
Glute power RDL

1 x 40sec
Adductor lift
Clam
Adductor lif
Clam

Hip thrust challenge – 2min
Single leg thrust
Single leg thrust
Hip thrust
Toes up thrust

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30ish-Minute Cardio and Core Workout with Dumbbells for Women Over 40

30ish-Minute Cardio and Core Workout with Dumbbells for Women Over 40

30-Minute Cardio and Core Workout with Dumbbells for Women Over 40

Day 6 of the 10 Day Legs & Booty Challenge.

This workout is so much fun! You have a full 30-minutes of low-impact cardio and core work all wrapped up into one sweaty workout. We start out with a cardio circuit, with the focus on your arms & shoulders, follow that with a core-intensive series, then back to more cardio (with a focus on the glutes and hips now), and finish off with another round of your core moves.

And… you will also have a lot of fun watching me have issues with my own coordination.

TOOLS NEEDED

a pair of light dumbbells (optional)

THE WORKOUT

3 x 40sec
Double cross jab to shoulder press
Knee up side lateral raises
Crossover lunge with twist
Crossover lunge with twist

1 x 40sec
Legs up weighted crunch w/ legs lowering
Plank dumbbell passes
Weighted double dead bug
Side plank reach
Side plank reach

3 x 40sec
Iso-hold lunge to heel lift
Side shuffle to knee up
Squat heel taps
Jumping jax to squat

1 x 40sec
Legs up weighted crunch w/ legs lowering
Plank dumbbell passes
Weighted double dead bug
Side plank reach
Side plank reach

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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FIT & FIERCE...
HERE WE COME.

 

PJ ox

Sculpt Stronger Glutes at Home for Women Over 40

Sculpt Stronger Glutes at Home for Women Over 40

46-Minute Sculpt Stronger Glutes at Home for Women Over 40

Day 5 of the 10 Day Legs & Booty Challenge.

Sculpt those glutes and hips with these glute-strengthening exercises. These are some of the best drills to target the glutes and hips.

Trainer’s promise!

My glutes were torched after this workout. But, don’t let that scare you away! I show alternative moves and coach you through the whole workout so you get the best workout for YOU.

TOOLS NEEDED

1 heavy dumbbell, booty band (optional), sturdy chair or bench (optional)

THE WORKOUT

2 x 45sec
Foward leaning Bulgarian lunge
Foward leaning Bulgarian lunge

2 x 45sec
B stance weighted bridge
B stance weighted bridge

2 x 45sec
Step up
Step up

2 x 45sec
Banded incline quadruped hip extension
Banded fire hydrant
Banded incline quadruped hip extension
Banded fire hydrant
Elevated frog pump

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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HERE WE COME.

 

PJ ox

Arms and Glutes Cardio HIIT Workout for Women Over 40

Arms and Glutes Cardio HIIT Workout for Women Over 40

24-Min Arms and Glutes Cardio HIIT Workout for Women Over 40

Day 4 of the 10 Day Legs & Booty Challenge.

Oh boy! This arms and glutes HIIT workout is a keeper. Using one pair of dumbbells I promise to toast your biceps and triceps, while we get your heart rate up with glute-specific cardio moves.

We start our workout with low impact moves and as we go I show you how you can spice it up if you want.

TOOLS NEEDED

moderate dumbbells, booty band (optional)

THE WORKOUT

3 x 30sec
Wide bicep curls
Jump out banded sumo squats

3 x 30sec
Hammer curls
Side to side banded walks w/ jump

3 x 30sec
Skullcrushers
Banded plank tap outs

3 x 30sec
Behind head tri extensions
Skaters

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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