BOSU Ball or STEP HIIT Workout for Women Over 40

BOSU Ball or STEP HIIT Workout for Women Over 40

BOSU Ball or STEP HIIT Workout for Women Over 40

Hi or low impact HIIT workout using the BOSU ball, or the STEP, for women over 40.

George is on set today, giving me his assistance and his 4-legged guidance. He’s the best!

This workout is a HIIT, meaning that we will flow through two moves, for three rounds. The first move will be a high energy move (to get the heart rate up), and the second move an ab move to allow the heart rate to come down a bit.

We have three rounds like that then move on to the next groupings of exercises.

Short, sweet and fun!

TOOLS NEEDED

BOSU ball or a STEP

THE WORKOUT

1. Behind BOSU shuffle + dome taps
2. Crunch
3 x 30sec

3. Straddle with knee up
4. Crossover crunch with L knee driving in
3 x 30sec

5. Burpee πŸ™‚
6. Crossover crunch with R knee driving in
3 x 30sec

7. Squat with BOSU in hands & presses
8. Wide mountain climbers
3 x 30sec

9. Up & over the dome
10. Plank with tap outs
3 x 30sec

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SHOULD BE DOING

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PJ ox

Mini Ball, Tubing & Dumbbell Workout For Women Over 40

Mini Ball, Tubing & Dumbbell Workout For Women Over 40

Mini Ball, Tubing & Dumbbell Workout for Women Over 40

Grab your mini-ball (Pilates ball), resistance tubing and a dumbbell for this total body strength workout – with options shown if you don’t own a ball or band.

Wow. I did not mean for this workout to be almost an hour. But… the great news is that the last 12 minutes of the workout is an optional ab workout.

I also have a totally optional tricep finisher for 10-minutes too. So, get rid of those, if you’re short on time, and you have a more time-manageable 40-minute workout.

But, if you have the time join me for the full meal deal baby!

TOOLS NEEDED

1 heavy dumbbell, resistance tubing with handles (optional), mini-ball (optional)

THE WORKOUT

1. Squat with ball + pulses
2. Push up with tubing to high plank
4 x 40sec

3. Seated row with tube (or alt row with DB)
4. Bridges with ball & DB
4 x 40sec

5. Hip extension 40 sec
6. Leg extended up & over back calf x20
7. Other leg hip extension 40 sec
8. Leg extended up & over x20
x2

9. Woodchop
10. Stationary lunge
2 x 40sec

11. Other side woodchop
12. Other leg lunge
2 x 40sec

Tricep Finisher

13. Tri press in front of body with tube
14. Behind head 1 arm tri extension
15. Other arm tri press in front
16. Other arm behind head tri extension
17. Both hands with DB tri extensions
18. Skullcrushers with DB
x15 reps

Ab Finisher

19. Crunches
20. Crunches with L knee march
21. Crunch with R knee march
22. Russian twists
23. Plank
24. Side crunch
25. Other side
1 x 40sec

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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FIT & FIERCE...
HERE WE COME.

 

PJ ox

Standing Workout with the Mini Band for Women Over 40

Standing Workout with the Mini Band for Women Over 40

Standing Workout with the Mini Band for Women Over 40

I had a ton of fun recording this workout for ya… as you will tell by my constant banter with you.

You see I find some days that I have “it” – and filming is fun, easy, and the flow of words happen with no issues. I come across sounding like a true pro, exciting confidence in you, the viewer.

And then other days I come across like someone who is just learning how to formulate words, with anything more than 4 letters a bit of a tongue twister. Making you, the viewer, question my ability to put together a sentence, let alone a fitness program πŸ˜‚πŸ˜‚πŸ˜‚πŸ˜‚

Them’s the breaks I guess.

 

TOOLS NEEDED

boot band/mini band

THE WORKOUT

1. Sumo squat
2. Lat pulldowns
3. L deadlift
4. Bicep curl
5. Lunge
6. R deadlift
7. Bicep curl
8. Lunge
4 x 30sec

Finisher
9. Pop squats
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

Full Body Workout for Home with Dumbbells

Full Body Workout for Home with Dumbbells

Full Body Workout at Home with Dumbbells for Women Over 40

Great for home! Full body strength workout using only 1 dumbbell for women over 40.

⁣One of my favourite workouts is my Gladiator Workout. It’s a cult fave with my classes, and my Patreon community too.

And… this is why I wanted to re-vamp it and freshen it up a bit (since the original was recorded 5 years ago).

This newly re-vamped version only uses 1 dumbbell and chair.

As with the original, we have 10 exercises that will hit every muscle in the body, done in a circuit format so we max the calorie burn.

Have fun!!

TOOLS NEEDED

1 heavy dumbbell (I’m using a 15lb), and a sturdy chair

THE WORKOUT

1. Goblet squat
2. Prine squat to toe touches
3. Woodchops
4. T push-ups
5. Alternating reverse lunges (sub bridges if lunges hurt your knees)
6. Alternating bent-over row
7. Alternating side to side lunges (sub step-out-side to side squats if lunges bother the knees)
8. Alternating renegade row (sub alt bent-over wide row)
9. Alternating steps ups on a chair (sub wall sit)

3 x 50sec

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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FIT & FIERCE...
HERE WE COME.

 

PJ ox

BOSU Ball Workout for the Legs

BOSU Ball Workout for the Legs

BOSU Ball Workout for the Legs for Women Over 40

Never been done before on this channel! My EMOM BOSU Ball Cardio Workout which is gonna kill the legs (in a good way), and torch a ton of calories.

This EMOM workout was a lot of fun to program and film.

Using the BOSU ball we challenge the thighs, glutes, hips, balance as well as the heart (hello there target heart rate).

Each minute we have a new exercise, a new rep count, and the faster you get through that minute the more rest you get before the next minute and exercise.

And… if you want more try this 15-minute total body strength workout afterward: https://youtu.be/3r3ielld0Hc

TOOLS NEEDED

BOSU Ball

THE WORKOUT

MINUTE 1: Straddle knee up (hop optional) x 12 ea leg (beginners x10)

MINUTE 2: Bulgarian lunges x 12 ea leg (beginners x8-10)

MINUTE 3: Straddle jumps x30 (beginners x10-15)
*can also sub this out with standing on the
BOSU & 15 side leg lifts ea side

MINUTE 4: Jump squat onto BOSU, step off x 12 (beginners x8-10)
*can also sub this out with on BOSU squats x 12

MINUTE 5: Bridges x30 (beginners x15-20)

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

GRAB MY 21 DAY FITNESS PROGRAM AND LET ME DO THE PROGRAMMING FOR YA.

 

FIT & FIERCE...
HERE WE COME.

 

PJ ox

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