DAY 21 – Dumbbell Quick MetCon for Women Over 40

DAY 21 – Dumbbell Quick MetCon for Women Over 40

25-Minute Dumbbell Quick MetCon for Women Over 40

This quick strength and cardio workout is the perfect metabolic conditioning sweat-sesh to get you even closer to your fitness goals.

Low impact options are shown – so no matter where you are on in your fitness journey you’ll get a workout that is best for you!

Day 21 of the 21-Day Fit & Fierce Challenge!

YAY! ๐ŸŽ‰๐Ÿ’ƒ๐Ÿพ๐Ÿพ I am so damn proud of you.

TOOLS NEEDED

1 moderate dumbbell

THE WORKOUT

3 x 45sec
Alt arm power snatch with squat hops
Lunge to row to knee up
Lunge to row to knee up
Squat to overhead passes
Push up to bear hop

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DAY 20 – Hips, Hammies & Glute Stretches for Women Over 40

DAY 20 – Hips, Hammies & Glute Stretches for Women Over 40

29-Minute Hips, Hammies & Glute Stretches for Women Over 40

Y.U.M.M.Y. That’s the only way to describe this lower body stretch session. Grab a mat and follow along as we unlock the hips, stretch out the glutes and lengthen the hamstrings.

This session also includes some soft relaxing music in the background, and we finish it off with an extended savasana. Enjoy!

Day 20 of the 21-Day Fit & Fierce Challenge.

TOOLS NEEDED

a mat

THE WORKOUT

Hip flexor
Deep hip opener
Other side
90/90 stretch
Other side
Pidgeon
Downward dog 1
Other side
Seated figure 4
Seated hamstring
Other side
Lying hamstring
Other side
Lying crossed leg glute stretch
Other side

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DAY 19 – Leg Day for Women Over 40

DAY 19 – Leg Day for Women Over 40

42-Minute Leg Day for Women Over 40

Target the thighs, glutes and hips with this leg day workout! We’ll cycle through 5 compound lower body exercises alternating between a squat/lunge pattern and a hinge pattern.

This type of programming will ensure we hit all the muscles in the front and back of the body (hello hamstrings and glutes!), as well as save the knees from burning out.

There’s also a far amount of balance and stability needed for some of the moves, making this a great well-rounded leg workout.

Day 19 of the 21-Day Fit & Fierce Challenge.

TOOLS NEEDED

a pair of moderate and heavy dumbbells

THE WORKOUT

1st round: 50 sec
2nd round: 45 sec
3rd round: 40sec
4th round: 35sec

Squat
Romanian deadlift
Side lunge
Side lunge
1-leg deadlift
1-leg deadlift
Quadruped hip extension
Quadruped hip extension

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FIT & FIERCE...
HERE WE COME.

 

PJ ox

DAY 18 – Quick Arms & Abs Workout for Women Over 40

DAY 18 – Quick Arms & Abs Workout for Women Over 40

23-Minute Quick Arms & Abs Workout for Women Over 40

This 20-minute arms & abs workout is the perfect little strength workout for those days you need something quick.

Focusing on the same muscle for 2-3 sets you’ll feel the burn as we hit the biceps, triceps and ab. Osteoporosis-friendly ab exercises are also demo’ed.

Day 18 of the 21-Day Fit & Fierce Challenge.

TOOLS NEEDED

a couple of moderate dumbbells

THE WORKOUT

2 x 30sec
Hammer curl to press 3

3 x 30sec
Bicycle crunches

2 x 30sec
Crush press to skullcrusher

3 x 30sec
Weighted ab lifts

2 x 30sec
Hanging curls

3 x 30sec
Windmill

2 x 30sec
Tricep kicks

3 x 30sec
Windmill

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PJ ox

DAY 17 – EMOM Cardio Workout – No Equipment – For Women Over 40

DAY 17 – EMOM Cardio Workout – No Equipment – For Women Over 40

26-Minute EMOM Cardio Workout – No Equipment – For Women Over 40

WOWSERS! That’s all I got to say about this EMOM cardio workout. Whether you hate cardio or love it, you will be favouriting this special EMOM workout.

Each minute we are changing the exercise, with rep counts shown for beginners, intermediate and advanced exercisers.

You will be challenged in this workout – no matter where you are in your fitness journey. Trainer’s promise.

Day 17 of the 21-Day Fit & Fierce Challenge.

TOOLS NEEDED

a chair if you are a beginner

THE WORKOUT

x5
Minute 1
Mountain climbers
Adv:40
Int:30
Beg: 20

Minute 2
Pulse lunges & reverse lunges
Adv:10
Int: 8
Beg: 6
Do other leg

Minute 3
Single leg drive
Adv: 10
Int: 8
Beg: 6
Do other leg

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SHOULD BE DOING?

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FIT & FIERCE...
HERE WE COME.

 

PJ ox

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