27-Min All Standing Low or High Impact Cardio Workout for Women Over 40

Day 7 of the 12-Days of Christmas Challenge.

Hit all the muscles with this multi-joint workout. The strength portion is 21-minutes long (with your warm-up), leaving us 10-minutes for auxiliary work and stretches – if you have the time.

Options are given for people with sensitive knees, and if you have shoulder or neck issues you’ll want to stick around until the very end! I’ll show you one of my favourite mobility exercises to improve your range of motion as well as strengthen your posture muscles.

TOOLS NEEDED

a pair of light, moderate & heavy dumbbells, access to a wall

THE WORKOUT

2 x 45sec
Spit squat (alt: standing fire hydrant)
Spit squat (alt: standing fire hydrant)
Deadlift to high row
Push up to pull thrus
Plie squat
Y & T flys
Bicep combo
Bridges w/ narrow chest presses
Alternating get-ups w/ shoulder presses (alt: squat & press)

Pre-hab Exercise:
Wall Slides

00:00 Introduction
01:21 Warm-Up
04:50 Strength Workout
22:47 Cool-down
24:36 Wall slides
26:58 Stretches

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SHOULD BE DOING?

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FIT & FIERCE...
HERE WE COME.

 

PJ ox

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