Cardio & Strength Workout All Levels

Cardio & Strength Workout All Levels

Cardio & Strength Workout All Levels for Women Over 40

A total body strength workout with cardio for women over 40. It’s the full meal deal!

⁣This workout is great for whatever level of fitness you are at.

I offer low and high impact options for the cardio moves, and the strength moves will help to build the muscles that are weak in a lot of us (ie. glutes, hips, posture muscles, triceps, low back).

After the workout is complete there is a great little low back routine and then a full trainer-led stretch. So, you will want to stay till the very end!

Leave a comment below too!

I would love to know what you thought, and if you are digging the background music. Thanks!

TOOLS NEEDED

a pair of moderate and heavy dumbbells + a sturdy chair

THE WORKOUT

1. Pop-out squats to lunge
2. Across body mountain climbers
8 x 20sec

3. Stagger deadlifts
4. Other leg
3 x 40sec

5. Squat to jump & knee up with a twist
6. Plank jacks
8 x 20sec

7. Single-arm, supported reverse flys
8. Other arm
2 x 40sec and the final set double arm row

9. Breakdancers
10. Jumping jacks
8 x 20sec

11. Single-arm & 1 leg bridge chest press
12. Other arm
2 x 40sec and the final set double tricep presses

Low Back Love
13. Scorpians
14. Moving airplanes
15. Opposite arm & leg lifts
1 x 40sec

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

Bodyweight Workout Low Impact

Bodyweight Workout Low Impact

Bodyweight Workout Low Impact for Women Over 40

Workout at home, in under 30-minutes, with my low impact bodyweight cardio for women over 40.

⁣I loved filming this little workout. The sun was shining, the moves were flowing and there was no jumping to be had.

Using compound exercises, to keep the heart rate up, we move through six exercises with a special little glute finisher at the end.

I, also, break each move down and show further modifications for people with sensitive knees.

Leave a comment below and lemme know what you thought!

 TOOLS NEEDED

none

THE WORKOUT

1. Squat forward & back
2. Stationary lunge
3. Prisoners to low squat
4. Low impact hand release burpee
5. 2 pulse lunge to curtsey lunge
6. Single leg deadlift to knee crunch
— lead with the same leg for the entire round & then switch lead legs for the next round.
4 x 30sec

Glute Finisher:
1. Repeated knee – L leg 4 x 20sec
2. Repeater knee – R leg 4 x 20sec

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

Full Body Dumbbell No Repeat Workout

Full Body Dumbbell No Repeat Workout

Full Body Dumbbell No Repeat Workout for Women Over 40

Don’t like to repeat an exercise? Join me in the full-body dumbbell workout, with no repeats, for women over 40.

⁣26 exercises!

That’s a lot of different moves for one workout, but I wanted to give you the full-meal deal, without repeating an exercise. I hope you like it!

We work EVERY muscle in the body, using a couple of pairs of dumbbells and make sure you stay to the end for my special little ab finisher.

TOOLS NEEDED

a pair of light + moderate dumbbells

THE WORKOUT

1. Step out side to side squats
2. Supinate & pronate rows
3. Chest press with bridge
4. Arms up reverse curls
5. Side to side lunges
6. Chest fly to tricep presses
7. Alternating Turkish half get-ups
8. Kneeling reverse flys
9. Sprinters
10. Sprinters – other leg
11. Blast off push-ups
12. Renegade rows
13. Alternating lunges with bicep curls
14. DB touching shoulder presses to tricep extensions
15. Alternating 1 leg deadlifts
16. Alternating snatches
17. Full cans to side lateral raises
18. Tricep kickbacks
19. Arms up alt reverse lunges
20. Across body alt bicep curls
1 x 50sec

Ab Finisher
1. Double crunch
2. Reverse curl to legs lower
3. Oblique crossover
4. Other side
5. Plank jacks
6. Mountain climbers
1 x 20sec

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

No Crunch Ab Workout and Stretch

No Crunch Ab Workout and Stretch

No Crunch Ab Workout and Stretch for Women Over 40

Forget crunches and do these ab exercises instead. 15-minutes to a stronger core for women over 40.

⁣This little workout is a gem of a core workout that you can do as a stand-alone workout, or after a cardio or strength workout.

It’s also a great little workout for those days when you just don’t feel like doing anything… yet also you know that you should be doing something.

All the movements are done on the ground, and we perform no crunches. No crunches for the core means no strain on the neck and low back.

 TOOLS NEEDED

nothing

THE WORKOUT

1. Bear crawls
2. Alternating leg down
3. Tic toc mountain climber
4. Flutter kicks
5. Step out planks
6. 4 point X’s
7. Windshield wipers
8. Knee plank with arm circles
9. Double knee tap planks

1 x 45sec

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

Barre Mat Workout

Barre Mat Workout

Barre Mat Workout – Knee-Friendly for Women Over 40

Train the tush and core, without hurting the knees, with this barre mat workout for women over 40.

⁣If you have been told to work your glutes or hips by a physiotherapist, or another health professional then you are gonna flip for this workout!

We target the inner and outer glutes pretty hard, while also working on the core muscles for a stronger posture.

I can’t wait to hear what you think of the workout! Please leave a comment below 👍🏽

FYI: there is a lot of kneeling, or on the knees, in this workout. So, if that aggravates your knees please grab some extra cushioning for under your knees before you push play.

 TOOLS NEEDED

nothing

THE WORKOUT

1. Plank with arm circles
2. Side plank with reach unders
3. Side reaches
4. Plank with knee to chest
5. Other side plank with reach unders
6. Side reaches
7. 3 legged dog to knee in
8. Starfish
9. Other leg – 3 legged dog
10. opposite arm & leg lifts
11. Side leg lifts
12. Clams
13. Feet elevated clams
14. Other leg – side leg lift
15. Other leg – clams
16. Other leg – feet elevated clams

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

Sign UpTo Receive Your 21 Day Fitness Program

Start receiving your personalized fitness program by entering your name, email, and answer 2 simple questions.

Do you currently work out?
Fitness Goal

WE HAVE LIFT OFF! Now, go head to your In Box to confirm your subscription so I can send you your first workout 👊🏼