No Jump Cardio and Abs

No Jump Cardio and Abs

40-Minute No Jump Cardio & Ab Workout for Women Over 40

Get your heart rate up without jumping in this low impact, no jumping cardio workout for women over 40.

In addtion, we hit the abs extra hard at the end of the workout for a fun little three exercise ab drill.

You’re gonna love it!

 

TOOLS NEEDED

Nothing

THE WORKOUT

1. Squat & reach
2. Mountain climbers
8 x 20sec

3. Seal jax
4. Plank skiers
8 x 20sec

5. Squat to heel lift
6. Mountain climbers to opposite toe touch
8 x20sec

— Then do it all as 1 circuit for 40sec ea exercise

Core:
1. Plank shoulder taps
2. Bicycle holds
3. Reverse curl to extensions
3 x 30sec

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FIT & FIERCE...
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PJ ox

No Squat Leg Workout

No Squat Leg Workout

30-Minute No Squat Leg Workout for Women Over 40

No squats, no lunges, no impact!

Join me for a 30-minute leg workout that’s easy on the knees, but tough on the hips & glutes Β πŸ‘ŠπŸΌ

We do absolutely no squats or lunges for the 30-minutes… but I promise you it’s gonna leave your ass sore.

Trainer’s promise Β πŸ’‹

A little history on this workout:

This is the second time I did this workout on camera.

I recorded a great one, with my boy George, only to get home to find out that my mic was broken – and it was 30-minutes of white noise instead of 30-minutes of me cuing you through all these moves.

F*CK!

I swear all my past indiscretions are being taken out on me with mics and YouTube videos.

Karma… you suck!

I’ve had my FAIR share of mic incidents. Some of them are my fault… oops… you mean I have to remember to turn the button to “on” to be heard. Duly noted.

To others that are not: random people complaining about the quality of sound, to people claiming that they hate hearing me breathe, to the odd noise blow ups in the middle of videos for 1-2 minutes.

To now this… no sound.

So, off I went (a few days later) and recorded it again.

Sadly George was not with me, but the boom mic that I was using worked and here we go.

A finished product for you.

 

TOOLS NEEDED

1 moderate dumbbell (beginners – no dumbbell)

THE WORKOUT

1. Hip extension with DB behind knee
2. Same side – fire hydrants with kick
3. Same side – downward
3 legged dog to high plank
4. Other leg hip extension
5. Other leg fire hydrants with kick
6. Other side DD to high plank
7. Prone squats (don’t worry!!! It’s not really a squat)
8. 1 leg bridge
9. Other leg
10.Frog pumps

2 x 50sec

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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PJ ox

EMOM Cardio Workout for Women Over 40

EMOM Cardio Workout for Women Over 40

30-Minute EMOM Cardio Workout for Women Over 40

All I’ve got to say is “Be ready”.

While this workout may be under 30-minutes, it packs a huge kick in the ass… trust me.

But… don’t leave me thinking that you won’t be able to keep up! I promise I’ve got you covered.

I show different variations FOR every move… so no matter where you in your fitness journey, or how you’re feeling today, I’ve got ya covered.

Trainer’s promise πŸ’‹

This is also new type of workout for the channel too.

It’s called an EMOM (every minute on the minute), and I’ve been doing a lot of these for my own personal workouts and thought you would love to try it too!

Check in on the YouTube page when you’re done – I would love to hear what you guys thought of it.

 

TOOLS NEEDED

Nothing

THE WORKOUT

Minute 1:Β  12 Tuck squats (or jump squats, or squat with heel lift)
Minute 2:Β  12 Burpees – chest to ground (or low impact burpee, or squat & twist)
Minute 3:Β  10 Power mountain climbers (or reg mountain climbers)
Minute 4:Β  10 Jump lunges (or reverse lunges)
Minute 5:Β  10 Plank jacks to tucks (or tap our plank jacks)

x 5

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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FIT & FIERCE...
HERE WE COME.

 

PJ ox

Strong Shoulders

Strong Shoulders

30-Minute Shoulder Workout for Women Over 40

Get the shoulders working with this shoulder workout.

With the timer set at 30 seconds a move, I would love to see you step it up for exercise #5 and onward.

This is how we will build the strength in your shoulders, as opposed to the endurance (with higher reps and time).

Check in ou the YouTube channel when you’re done!

 

TOOLS NEEDED

A pair of light + moderate dumbbells

 

THE WORKOUT

Corrective Exercises:
1. V lifts
2. Prone presses
2 x 30sec

3. Side lying rotator cuff lifts
4. Other arm
2 x 30sec

Strengthening Exercises:
5. Rear delt rows
6. Other arm
3 x 30sec

7. Hands lead upright row
8. Figure 8’s
3 x 30sec

9. 1 am side lateral raise
10. Other arm
3 x 30sec

Finisher:
11. Push press
4 x 20sec

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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FIT & FIERCE...
HERE WE COME.

 

PJ ox

All Levels BOSU Ball Tabata for Women

All Levels BOSU Ball Tabata for Women

30-Minute All Levels BOSU Ball Tabata for Women Over 40

Do you own a BOSU?Β  πŸ™ŒπŸΌ If so, then this workout is for you!

This BOSU ball tabata is great for all levels and…

It seems everyone LOVES a good ol’ BOSU Tabata Workout (at least judging from all the views & comments on the other BOSU workouts that I’ve got on the channel), so I thought I would program another one.

And it’s a keeper!

From the power mountain climbers, to the BOSU burpees you are going to be shocked at how quickly you will finish this workout.

I mean one second we are warming up and the next we are marching it out & cooling it down.

The workout flows really well, I do my best to keep you smiling throughout, and the work time is only Β 20 seconds an exercise… making this exercise session fly by!Β 

 

TOOLS NEEDED

BOSU Ball or a STEP

THE WORKOUT

1. Plank jax
2. Power mountain climbers
8 x 20sec

3. Quick steps (lead with L)
4. Bulgarian lunge (L leg on)
8 x 20sec

5. Quick steps (lead with R)
6. Bulgarian lunge (R leg on)
8 x 20sec

7. Up & over touch downs
8. Burpees πŸ™‚
8 x 20sec ⁣

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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