Quick Gluteus Medius Exercises with No Equipment

Quick Gluteus Medius Exercises with No Equipment

Quick Gluteus Medius Exercises with No Equipment for Women Over 40

The gluteus medius muscle is an important BUT OFTEN weak muscle of the hip. This little muscle located at the sides of the hips is important for knee, hip, and back health.

Follow along with my favourite 10 glute med exercises either before a workout, after your workout, or as a regular pre-hab workout so you can keep training pain-free.

 TOOLS NEEDED

nothing

THE WORKOUT

1. Tap out glute med stabilization 50 sec
2. Other leg 50 sec
3. Leg abduction series
4. Iso hold
5. Side plank + clams
6. Leg abduction series
7. Iso hold
8. Side plank + clams x12
9. Standing hip drives
10. Other leg
1 x 45 sec

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

Low Impact Cardio Workout Safe for Sciatica or Low Back Pain

Low Impact Cardio Workout Safe for Sciatica or Low Back Pain

Cardio for Bad Knees [That’s Not Lame] for Women Over 40

Sore knees? Sore low back? Or, maybe you’re just needing a low impact workout today! Whatever the reason, I’ve got ya covered with this EPIC low impact cardio workout.

And it’s not lame!!

No marching on the spot crap here. This is a serious workout, with a serious calorie-burn without any pressure on the knees or low back.

And… I have a special finisher and an extended hip stretch at the end as well. You are gonna love it!

PS – this is my pre-birthday celebration workout. The big 51 is tomorrow 🥳

TOOLS NEEDED

nothing

THE WORKOUT

EMOM Cardio
1. Low Impact Jumping Jacks
2. Knee drive with twists
3. Skaters
4. Knee up with other arm hook
5. Other leg
6. Lateral taps (stay in squat & tap to one side)
7. Plank with knee taps
X 3
30 / 20 /16

Glute, Glute Med & Balance Training
1. Warrior 3 knee in
2. Other leg

3. Standing bent knee leg abduction
4. Other leg

5. Standing hip extension
6. Other leg
2 x 30

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

EMOM Strength Workout Women For Over 40

EMOM Strength Workout Women For Over 40

EMOM Strength Workout Women for Over 40

Improve your strength, build yourself some muscles, and increase your bone density! Yes, we hit it all with this workout!

And this is fun too!! Because EMOM workouts (every minute on the minute) are a fun way to workout!! We are doing multiple sets, but it doesn’t feel monotonous (for some reason) when it’s in an EMOM format.

In this EMOM workout too I’ve hit all the areas that those of us over 40 want to hit: hips, glutes, core, the back muscles, triceps and more!

And be sure to stay till the end for the yummy stretches.

 TOOLS NEEDED

1 moderate dumbbell

THE WORKOUT

Minute 1: Goblet squat x20
Minute 2: Hand release push-ups x12
6-min

Minute 1: Goblet crossover lunge x12 ea side
Minute 2: Clean & jerk x7 ea side
6-min

Minute 1:Side lunge x10 ea side
Minute 2: Renegade rows x12 ea side
6-min

Ab Finisher:
1. Moving hollow holds
2. Bicycle crunches
3. Plank with tap out
4. L switches with pulses
1 x 50sec

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

Cardio for Bad Knees [That’s Not Lame] For Women Over 40

Cardio for Bad Knees [That’s Not Lame] For Women Over 40

Cardio for Bad Knees [That’s Not Lame] for Women Over 40

Cardio for Bad Knees [That’s Not Lame] For Women Over 40

Sore knees? Sore low back? Or, maybe you’re just needing a low impact workout today! Whatever the reason, I’ve got ya covered with this EPIC low impact cardio workout.

And it’s not lame!!

No marching on the spot crap here. This is a serious workout, with a serious calorie-burn without any pressure on the knees or low back.

And… I have a special finisher and an extended hip stretch at the end as well. You are gonna love it!

PS – this is my pre-birthday celebration workout. The big 51 is tomorrow 🥳

TOOLS NEEDED

nothing

THE WORKOUT

EMOM Cardio
1. Low Impact Jumping Jacks
2. Knee drive with twists
3. Skaters
4. Knee up with other arm hook
5. Other leg
6. Lateral taps (stay in squat & tap to one side)
7. Plank with knee taps
X 3
30 / 20 /16

Glute, Glute Med & Balance Training
1. Warrior 3 knee in
2. Other leg

3. Standing bent knee leg abduction
4. Other leg

5. Standing hip extension
6. Other leg
2 x 30

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

Shoulders & Triceps Workout with Dumbbells for Women Over 40  [PERFECT FOR HOME!]

Shoulders & Triceps Workout with Dumbbells for Women Over 40 [PERFECT FOR HOME!]

Shoulders & Triceps Workout with Dumbbells for Women Over 40 [PERFECT FOR HOME!]

Sculpt your shoulders and triceps using only dumbbells with this strength workout specific for women over 40. This workout is awesome for all levels, with plenty of modifications given if you need them.

And don’t let the time of the workout scare you away either!

I combined cardio and core training with our shoulder and tricep work so you get the full-meal deal. You are going to LOVE this workout! And if you do need to cut it short you can by skipping the bonus round. Deal? Deal!

TOOLS NEEDED

a pair of light and moderate dumbbells
Beginners: pls have access to a chair

THE WORKOUT

1. Mountain climbers
2. Bird dog
8 x 20sec

3. 1 arm shoulder press
4. 1 arm shoulder press
5. Tricep kickback
6. Tricep kickback
2 x 20sec (no rest in-between)

7. Reverse bridge with tri dips
8. Prone squats
8 x 20sec

9. Side to front lateral raises
10. Double tricep kickbacks
11. Piston press
12. Behind head tricep extension
13. Jumping jacks
4 x 30sec

14. Skiers
15. Reverse flys
8 x 20sec

— BONUS ROUND: do everything 1 more time – 20 sec

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

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 👊🏼