Barre Workout No Equipment

Barre Workout No Equipment

40-Minute Barre Workout for Women Over 40

This is a Fitness with PJ first! My first of many barre workouts I will be releasing on the channel.

I got certified last year and love the low impact nature of this type of workout. 

This is also Workout 1 in my Living Room Series. Workouts designed for home, with little to no equipment, for all levels.

 

TOOLS NEEDED

The back of a chair, your couch or a wall for balance

THE WORKOUT

1. Straight leg lifts with micro bends
2. Kicks
3. Leg lifts
4. Step out plies
5. Pulse
6. Inner thigh pull to side bend
7. Side leg lift
8. Pulse
9. Hold
— Do series with other leg x 2

10. Hip extension
11. Bent knee extensions
— Do series with other leg

12. PLank
13. Feet flexed crunch
14. Scissor legs

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FIT & FIERCE...
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PJ ox

TRX EMOM Workout

TRX EMOM Workout

TRX EMOM for Women Over 40

This workout is AMAZING!

It will get your heart rate up, train your thighs, glutes, hips, shoulders, back muscles, arms AND your abs.

Using the training principle EMOM (every minute on the minute), we rotate through 4 different high-energy moves, five times through. For each exercise, once we’ve done the 10 reps, we rest until the next minute starts – performing all four moves like this, five times though 👊🏼.

While this workout is best for intermediate & advanced TRXer’s, I do show modifications for some of the more intense moves (yes, I’m talking about Mr. Burpee), as well mountain climbers out of the TRX if that’s not your bag. So, give it a spin, and then let me know what you thought 😘

And remember, the only bad workout is the one that didn’t happen.

 

TOOLS NEEDED

A TRX

THE WORKOUT

1. Burpees x10
2. Lunge jumps x10
3. Squat & pull up x10
4. Mountain climber x10

Change move every minute on the minute.
5x

Abs
1. Plank
2. Curl up
3. Bicycles 3 x 30sec

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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FIT & FIERCE...
HERE WE COME.

 

PJ ox

Quick No Jump Cardio

Quick No Jump Cardio

25-Minute No Jump Cardio Workout for Women Over 40

Don’t feel like jumping…. then this is the workout for you.

Don’t have a lot of time… then this is the workout for you.

Don’t have any equipment… then you guessed it, this is the workout for you.

This workout is quick, great for all levels, and it will leave you with a smile on your face. Trainer’s promise.

 

TOOLS NEEDED

None

THE WORKOUT

1. Low impact jax
2. Walk out to tap out
3. Repeater knee
4. Other knee
5. Squat unders
6. Hamstring curls with arms
7. Crossover lunge to leg abduction
8. Other leg
9. Breakdancer
10. 3 pulse squat to kick

1 x 50sec
1x 40sec
1 x 30sec

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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FIT & FIERCE...
HERE WE COME.

 

PJ ox

Protein Packed Cereal

Protein Packed Cereal

 

Protein Packed Breakfast 

This recipe is the easiest and best breakfast prep for a Sunday!

Make a batch and have yourself covered for 4 mornings.

 

Protein-Packed Energy-Boosting Breakfast Cereal

Makes: 4 servings

1C rinsed quinoa

2C unsweetened vanilla almond milk (or any milk, or milk sub)

1 Tbsp cinnamon (or less, or more… depends on you and your taste buds)

1 Tbsp vanilla extract

Sweetner to taste 

Directions:

Combine everything in a pot, bring to boil & then simmer for 18 minutes.

TIP: In AM, when ready to eat, scoop 3/4 C quinoa in a bowl, microwave for 1:25 and at the last 30 second mark pull from the microwave and add some more unsweetened vanilla almond milk. You want it wet. Put back in microwave for 30 sec.

Before eating mix in 1/2 C (or more) blueberries and sprinkle with chopped pecans or walnuts.

Enjoy…. ox PJ

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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PJ ox

Upper Body & Abs for Women Over 40

Upper Body & Abs for Women Over 40

45-Minute Upper Body & Abs Workout for Women Over 40

Give the legs a rest and train the upper body and core with this workout.

Using only dumbbells I will break down every move for you, and show you modifications.

It’s a fun workout that is totally worth the 45-minutes! Trainer’s promise. 

 

TOOLS NEEDED

A pair of moderate + heavy dumbbells

THE WORKOUT

1. Chest press
2. Alternating plank ups
3 x 30sec

3. L arm row
4. L arm windmill
3 x 30sec

5. R arm row
6. R arm up windmill
3 x 30sec

7. Reverse flys
8. Tricep extensions
3 x 30sec

9. Double crunches
10. Seated tricep dips
3 x 30sec

11. Chest flys
12. Kneeling hammer curl to shoulder press
3 x 30sec

Abs:
13. Bicycle crunches
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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