Glute Workout with Dumbbells

Glute Workout with Dumbbells

 

25-Minute Glute Workout for Women Over 40

Get the ass of a 20-year old with this butt-lifting, glute intensive workout. 🙂

This quick little workout is fast and effective.

It’s also low impact, making it great for all levels of fitness, and not only do we hit the glutes we also target the outer hips, hamstrings and quads.

You’re welcome. ox

 

TOOLS NEEDED

1 pair of moderate dumbbell 

A bench or chair

THE WORKOUT 

1. Sumo pulse squats
2. Alternating curtsey lunges
2 x 30sec

3. Donkey kicks with dumbbell
4. Other leg
5. Weighted glute bridge
2 x 30sec

6. Bulgarian lunge off bench or chair
7. other leg
8. 1 leg deadlift
9. Other leg
2 x 30sec

10. Fire hydrants with dumbbell
11. Other side
12. Alternating side lunges
13. Eccentric deadlifts
14. 3 pulse squat jumps with dumbbell
2 x 30sec

 

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PJ ox

Ladder Cardio for Women

Ladder Cardio for Women

35-Minute Total Body Ladder Cardio Workout

For this workout we ladder the time for intensity. It’s a great way to ramp up the cardio and the calorie burn, while keeping you motivated and interested.

If you read the exercise list below you’ll see some really challenging ones! But, if your new to exercise, don’t freak and don’t run away 🙂

I show modifications for the more intense moves. OK? OK!

 

TOOLS NEEDED

Nothing

THE WORKOUT

1. Squat + oblique twist
2. Jumping jacks to plank jacks
3. Push up with reaches
4. 1 squat to donkey kicks
5. Side to reverse lunge (alternating)

1 x 60sec
1 x 50sec
1 x 40sec
1 x 50sec
1 x 60sec

21 DAY FITNESS PROGRAM

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Let me help you get FIT!

PJ ox

How to prevent sore muscles

How to prevent sore muscles

7 Ways to Reduce Muscle Soreness

Some tips & tricks that have helped my clients over the 2 decades of personal training:

1. Warm up! Get the blood circulating, the joints lubricated & the body ready.

2. Foam roll to break up the adhesions in the muscle.

3. BCAA’s – branched chain amino acids help fuel you during intense exercise AND help you recover faster. I swear by this stuff!

4. After a workout, stretch out the tightest areas in your body, and try using a band for a better stretch.

5. Have enough protein in your day so the amino acids can help repair the muscle tissue.

6. And… if you didn’t listen to tips 1-4 and wake up crippled 48-72 hours later, best thing to do is to move! Do a bodyweight workout, some cardio, or a yoga workout.

7. Sleep too. If you are robbing the body of sleep, then it is gonna rob you of recovery.

21 DAY FITNESS PROGRAM

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Let me help you get FIT!

PJ ox

Trainer’s Surprise

Trainer’s Surprise

 

35-Minute Weight Training Workout for Women

This is my 2019 Halloween Special! And do I have a scary workout for you.

I have written out 20 different exercises and placed them in a pot. With each beep of the timer I draw a new exericse out of the pot… never knowing what is coming up.

It’s a trainer surprise!

This was a lot of fun filming, and I think you are going to love it! But, as always, leave on the YouTube channel and tell me what you thought.

ox PJ

 

TOOLS NEEDED

A pair of light, moderate & heavy dumbbells 

THE WORKOUT 

Not sure?? But, I do know it’s 20 moves, 45 seconds a move, 15 seconds rest and one time through.

 

21 DAY FITNESS PROGRAM

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Let me help you get FIT!

PJ ox

20-Minute Cardio Crush

20-Minute Cardio Crush

 

20-Minute Cardio Crush for Women Over 40

Don’t let the first few exercises scare you! Yes this is an intense workout, but I show some great ways to “tone it down”, and in total we are only sweating for 18 minutes.

You can do this!

I had a ton of FUN while doing this workout and would hate for you to miss out on it 🙂 #FOMO

 

TOOLS NEEDED

               1 moderate dumbbell (no dumbbell for beginners)

THE WORKOUT 

1. Jump lunges OR alt reverse lunges
2. Squat jumps OR squat with heel lift
3. Burpees with a push up OR squat across body crunch
4. Plank with shoulder taps
5. Weight twists
6. Drunken mountain climbers
4 x 20sec

 

21 DAY FITNESS PROGRAM

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Let me help you get FIT!

PJ ox

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