Low Back Friendly Ab Exercises for Women Over 40

Low Back Friendly Ab Exercises for Women Over 40

10-Min Cardio Low Back Friendly Ab Exercises for Women Over 40

This is the friendliest workout on the internet! Using a series of plank moves, and deep core moves, this workout will be easy on the low back and the neck, and it is also osteoporosis-friendly.

Grab a mat and follow along after your workout, or as a stand-alone if improving your core strength is a goal.

TOOLS NEEDED

nothing

THE WORKOUT

1 x 50sec
Alt heel drags
Dead bug
Single leg dead bug
Single leg dead bug
Starfish
Starfish
Supermans
Bear holds
Bird dog
Bent knee drops

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

The Best All Levels Leg Finisher for Women Over 40

The Best All Levels Leg Finisher for Women Over 40

10-Minute The Best All Levels Leg Finisher for Women Over 40

If you have some extra gas in the tank you are going to love this leg finisher. Using one dumbbell and a booty band (optional) we will hit the legs and the hips with this special little, slightly-evil, workout finisher.

TOOLS NEEDED

one moderate dumbbell, booty band (optional)

THE WORKOUT

x3
10 sumo squats
20 squat pulses
10 Hip matrix (ea side)
10 Jump lunges

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

SI Joint Strengthening Exercises & Pelvis Reset for Low Back Pain

SI Joint Strengthening Exercises & Pelvis Reset for Low Back Pain

20-Minute SI Joint Strengthening Exercises & Pelvis Reset for Low Back Pain

Give your SI joint and low back some relief with this video. We begin with a gentle pelvis-reset sequence of six moves to reset your pelvis and SI joint.

From there I’ll guide you through a mobility flow for your hips, thoracic spine and quadratus lumborum (which can get overactive and cause lower-back pain).

After that we’ll stretch and lengthen your QL and then complete the series with a savasana – so your body can rest and absorb the work we just did.

TOOLS NEEDED

bolster or pillow, yoga block & strap or similar

THE WORKOUTS

Pelvis reset – yoga block lengthwise   
Pelvis reset – yoga width-wise   
Pelvis reset – outer hip rocks  
Cervical spine rest – Bridge w/ head rolls 
SI Joint Mobilization – Knee in presses   
SI Joint Mobilization – Knee away  
90/90 w/ trunk rotation 
QL wall stretch   
Seated side stretch  

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

12 Min Tricep Workout with Dumbbells at home for Women Over 40

12 Min Tricep Workout with Dumbbells at home for Women Over 40

12-Minute Tricep Workout with Dumbbells at home for Women Over 40

Strengthen those triceps with my 12-minute tricep workout. Using a pair of dumbbells we will toast your tris.

This is a great workout finisher, or add a cardio workout before or after it. For best results do this workout 1-2 times a week – not forgetting about the other muscles of your body either 😉.

TOOLS NEEDED

a pair of moderate dumbbells (and maybe have a lighter pair handy, just in case

THE WORKOUT

2 x 30sec
Skullcrushers
Close grip press
— REST
Behind head extensions
Dumbbell dips
— REST
Kneeling kickbacks
Close-grip push-ups
— REST

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

Sign UpTo Receive Your 21 Day Fitness Program

Start receiving your personalized fitness program by entering your name, email, and answer 2 simple questions.

Do you currently work out?
Fitness Goal

WE HAVE LIFT OFF! Now, go head to your In Box to confirm your subscription so I can send you your first workout 👊🏼