No-Equipment, No-Nonsense Upper-Body & Abs Strength Workout

No-Equipment, No-Nonsense Upper-Body & Abs Strength Workout

34-Minute No-Equipment, No-Nonsense Upper-Body & Abs Strength Workout for Women Over 40

Your upper body and abs get some very isolated attention in this ultimate no-equipment upper-body workout. Using traditional upper body exercises like push-ups, added with some innovative moves to hit the back muscles, arms and shoulders you’ll love this no-nonsense, straight-to-the-point (and muscles) workout.

TOOLS NEEDED

nothing

THE WORKOUT

Descending ladder 10-8-6-4-2
Double crunch
Push up

2 x 45 sec
1 arm push up
1 arm push up
Side plank with twist
Side plank with twist

2 x 45 sec
Posture presses
Alternating leg down w/crunch
Tricep dips
Ab clams
T-planks
Low back extensions

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SHOULD BE DOING

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FIT & FIERCE...
HERE WE COME.

 

PJ ox

4-Move Quick Cardio Burnout for Women Over 40

4-Move Quick Cardio Burnout for Women Over 40

17-Minute 4-Move Quick Cardio Burnout for Women Over 40

Using 4 moves, with little rest in between, you will get your heart rate up and feel the burn (and love) in the legs and abs. This is a quick cardio workout for those days you are tight on time, yet big on energy.

No equipment is required and low and high impact options are shown.

PS: make sure you stay till the end too! I have a special cardio finisher for us!

TOOLS NEEDED

nothing

THE WORKOUT

4 x 30sec
Squat to standing crunch
Frogs
Walkouts to shoulder taps
Bicycle crunches

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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FIT & FIERCE...
HERE WE COME.

 

PJ ox

No Equipment Lower Body Strengthening for Women Over 40

No Equipment Lower Body Strengthening for Women Over 40

35-Minute No Equipment Lower Body Strengthening for Women Over 40

Using no equipment you will strengthen your lower body. This is a knee-friendly workout too, with limited squats and lunges, and a focus on strengthening the hips, hip stabilizers and glutes. Common muscles that can be weak and cause havoc with our knees.

And, stick around until the end! I have a special glute finisher for you!

TOOLS NEEDED

a sturdy chair or bench

THE WORKOUT

3 x 30sec
Curtsey lunge
Curtsey lunge
Elevated bridges

3 x 30sec
Leg up deadlift
Leg up deadlift
Bridge walk-outs

3 x 30sec
1 leg bridge
1 leg hip extension
1 leg bridge
1 leg extension

FINISHER
8 x 20sec
Sumo pulse finisher

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-Min Cardio EMOM with the Stability Ball for Women Over 40

20-Min Cardio EMOM with the Stability Ball for Women Over 40

20-Minute Cardio EMOM with the Stability Ball for Women Over 40

Whether you have a stability ball or not you will LOVE this EMOM workout! This 20-minute cardio EMOM (every minute on the minute) uses a stability ball, however, I have shown you on another screen how you can get the heart rate up and work your legs, core and balance without a ball.

This cardio workout will go by fast, and it’s tons of fun.

TOOLS NEEDED

stability ball (optional)

THE WORKOUT

20 squats with ball raise
20 suspended crunch
20 Skiers with ball presses
20 balance lunge w/ twist
20 balance lunge w/ twist

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

Arms & Legs Superset Strength Builder for Women Over 40

Arms & Legs Superset Strength Builder for Women Over 40

38-Minute Arms & Legs Superset Strength Builder for Women Over 40

WOW! If you want to build strength in your legs and arms you are going to love this workout. Using tri-sets we work either the biceps or triceps, then move into a leg strengthening exercise, and then finish the tri-set off with a high-intensity cardio move.

All circuits have 3 rounds, with low impact options are shown throughout. And, you want to stick around until the end!

I have a special tricep finisher that I have never done before on the channel!! It is going to torch those triceps. Trainer’s promise.

TOOLS NEEDED

a pair of moderate and heavy

THE WORKOUT

3 x 40sec
Tricep kickbacks
Alt lunge
Weighted squat jumps

3 x 40sec
Across body bicep curls
Alt side lunges
Frog jumps

3 x 40sec
Hammer curl to press
Alt one-legged deadlift
Squat dumbbell passes

Tricep finisher
Descending narrow press to skullcrusher
12 – 10 – 8 – 6 – 4 – 2

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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