Buns & Guns Fun – Workout for Women Over 40

Buns & Guns Fun – Workout for Women Over 40

46-Min Buns & Guns Fun for Women Over 40

If you are looking to hit the glutes & hips AND the biceps & triceps, this will soon be your favourite workout!

We begin with a brutal but much-needed glute activation series, followed by a strength workout alternating between the upper and lower body.

The glute activation series is something I recommend everyone add to the weekly routine if you suffer from sore knees and or low back pain. In addition, the muscles we hit with this series may help strengthen some areas of the hips and glutes that can trigger knee and back pain.

TOOLS NEEDED

booty band, 1 heavy & a pair of moderate

THE WORKOUT

Squat travels
Hip extension
Hip extension
Hip abduction
Hip abduction
2 squats knee up
2 squats knee up
Skater 1 leg
Skater 1 leg
Bridges

2 x 40sec
Wide to narrow curl
Sumo squat

2 x 40sec
Tricep extension
Deadlifts

2 x 40sec
Across body curls
Crossover lunge

2 x 40sec
Skullcrushers
Frog pump

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FIT & FIERCE...
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PJ ox

Beginner All Standing HIIT for Women over 40

Beginner All Standing HIIT for Women over 40

28-Min Beginner All Standing HIIT for Women Over 40

This beginner HIIT is perfect for anyone just starting or getting back into a regular fitness routine OR if aren’t feeling the workout vibes and want something that won’t tax you.

It’s all standing during the cardio portion, with no equipment needed.

Once we cool down we head down to the mat for a quick little core workout followed by a great cool-down stretch.

TOOLS NEEDED

nothing

THE WORKOUT

2 x 30sec
Squat & side leg lift
Knees up with twist
Squat & side leg lift
Travelling jack jabs
Squat under
Hamstring curl
2 side travels with heel lift

2 x 30sec
Heel taps

1 x 30sec
Plank alt knee off
Crossover crunch
Bear hover
Opposite arm & leg lift

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FIT & FIERCE...
HERE WE COME.

 

PJ ox

Shoulder Friendly Total Body Strength Workout For Women Over 40

Shoulder Friendly Total Body Strength Workout For Women Over 40

40-Min Shoulder Friendly Total Body Strength Workout for Women Over 40

If regular workouts are starting to bother your shoulders, you will love this shoulder-friendly workout I have programmed.

This is a total body strength workout, using movements that won’t aggravate your shoulders.

So no push-ups, planks, mountain climbers, wide rows or other shoulder-aggravating exercises.

Great for all levels, and all you need are a couple pairs of dumbbells and some tubing.

TOOLS NEEDED

a pair of heavy, light & tubing

THE WORKOUT

3 x 45sec
Narrow chest press
Seated rows
Ab crossovers
Goblet squat
Tricep kickbacks
Band pull apart
Crossover lunge
Crossover lunge

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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FIT & FIERCE...
HERE WE COME.

 

PJ ox

36-Min Cardio Boxing for Women Over 40

36-Min Cardio Boxing for Women Over 40

36-Min Cardio Boxing for Women Over 40

If boxing workouts make you cringe you are going to love this one! This easy-to-follow cardio boxing workout for women over 40 is just that… easy to follow!

High and low impact options shown with a killer arm and core finisher at the end.

FYI: I’ve added osteoporosis-friendly core options too. So, come one! Push play and let’s start sweating together.

And stick around to the very end! I have a great arm & abs finisher programmed for ya.

TOOLS NEEDED

nothing

THE WORKOUT

4 x 30sec
Jumping jax
Jump lunge & jab
Power repeater knee
Sumo jump squat w/ uppercuts
Power repeater knee
Moving jump cross

8 x 20sec
Diamond push ups OR chest press
Bicycle crunches OR dead bug

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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FIT & FIERCE...
HERE WE COME.

 

PJ ox

Quick Leg Workout for Women Over 40

Quick Leg Workout for Women Over 40

25-Min Quick Leg Workout for Women Over 40

Grab your dumbbells and booty band for this quick leg workout for women over 40. Using all my favourite exercises, we will hit the thighs, hips, glutes and core.

This is a functional leg workout, working each leg one at a time throughout the entire program.

You are going to LOVE this workout!

PS: options are given if lunges bother your knees.

TOOLS NEEDED

a pair of heavy, booty band, and a weight bench/plyo box/or sturdy chair

THE WORKOUT

2 x 45sec
Single leg side step ups
Single leg side step ups

2 x 45sec
Single leg hip thrust
Single leg hip thrust

2 x 45sec
Bulgarian lunge
Bulgarian lunge

2 x 45sec
Single leg assisted deadlift
Single leg assisted deadlift

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

GRAB MY 25 DAY FITNESS PROGRAM AND LET ME DO THE PROGRAMMING FOR YA.

 

FIT & FIERCE...
HERE WE COME.

 

PJ ox

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