Mobility Workout for Beginners

18-Minute Mobility Workout for Beginners for Women Over 40| No Planks| No Wrists

This is the perfect mobility series to do if you’re tight, inflexible and are over the age of 40.

I hit all the major joints and muscles, with extra emphasis on the hips and thoracic spine (t-spine).

When’s the best time to do this series?
✅ Before or after a workout
✅ Before bed
✅ In the morning
✅ As a recovery or active rest workout

In other words, fit it whenever you can 👊🏼.

TOOLS NEEDED

a mat if you’re on a hard surface

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

grab yours

HIIT Workout Using the STEP and Dumbbells for Women Over 40

40-Min HIIT Workout Using the STEP and Dumbbells for Women Over 40

WHOA!! Spice up your workout with a STEP (or BOSU ball) and a pair of dumbbells.

We hit everything!! Starting with a heart-pumping Tabata, followed by a circuit of strength moves supersetting the upper and lower and finishing off with another Tabata.

THIS WORKOUT KICKED MY ASS. 😜

But… don’t fret if you’re a beginner.

There are alternatives given for some of the moves, and for the others simply choose a weight that will challenge you.

Deal?

I also go into detail, near the end, my tips on what you should be eating before and after a workout. And my advice might surprise you.

TOOLS NEEDED

STEP (or BOSU), pair of moderate dumbbells

THE WORKOUT

8 x 20sec
Squat to push up
Side to side taps

3 x 45sec
Bulgarian lunge
Bulgarian lunge
Chest fly to skullcrusher
Renegade row
Renegade row
Squat & up over

8 x 20sec
Squat jacks
Plank jacks

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

grab yours

Lower & Upper Back Strengthening and Stretching Exercises for Women Over 40

30-Minute Lower & Upper Back Strengthening and Stretching Exercises for Women Over 40

Strengthen, release and relax with this bodyweight-only upper and lower back routine.

Performing some of my favourite back strengthening exercises you will work your low spine, as well as your posture.

This is a great recovery workout, as well as perfect for your active rest days.

TOOLS NEEDED

a mat if you’re on a hard surface

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

grab yours

Kettlebell Total Body EMOM Workout for Women Over 40

30-Min Kettlebell Total Body EMOM Workout for Women Over 40

Grab your kettlebell (or 1 heavy dumbbell) for this KILLER total body strength workout.

Whether you are a beginner or advanced I promise you this workout will soon become one of your favourites!

Using the training principle EMOM (every minute on the minute) we will flow through a series of moves that will really challenge your legs and core. In fact, I could not believe how much I felt this workout the next day. This is now one of my go-to’s for my clients!

And you have to stay till the very end. I have a special knee-friendly though finisher for you. It’s the best! Don’t miss it!

TOOLS NEEDED

kettlebell or 1 heavy dumbbell

THE WORKOUT

X 3
Minute 1
10 Stationary lunges
10 Hip extensions
5 Lunge pulse + hip extension

Minute 2
10 Stationary lunges
10 Hip extensions
5 Lunge pulse + hip extension

Minute 3
15 American swings

Minute 4
12 Kickstand Deadlift w/ row

Minute 5
12 Kickstand Deadlift w/ row

Minute 6
5 ea arm squat, clean & press

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

grab yours

Partner Stretches for the Inflexible for the Over 40 Body

20-Minute Partner Stretches for the Inflexible for the Over 40 Body

Allow me to take you and a partner through a series of stretches that will release every muscle in the body.

Starting with traditional partner stretches, where you both will get the stretch at the same time, followed by partner-assisted stretches.

These are some of the same types of stretches I do with my personal training clients. Step-by-step I will show you how to best stretch your partner, and then you can playback the video so he or she can stretch you out.

Enjoy!

TOOLS NEEDED

mat and a partner

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

grab yours

Mobility Workout for Beginners

18-Minute Mobility Workout for Beginners for Women Over 40| No Planks| No Wrists

TOOLS NEEDED

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

PJ ox

HIIT Workout Using the STEP and Dumbbells for Women Over 40

40-Min HIIT Workout Using the STEP and Dumbbells for Women Over 40

TOOLS NEEDED

THE WORKOUT

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

PJ ox

Lower & Upper Back Strengthening and Stretching Exercises for Women Over 40

30-Minute Lower & Upper Back Strengthening and Stretching Exercises for Women Over 40

TOOLS NEEDED

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

PJ ox

Kettlebell Total Body EMOM Workout for Women Over 40

30-Min Kettlebell Total Body EMOM Workout for Women Over 40

TOOLS NEEDED

THE WORKOUT

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

PJ ox

Partner Stretches for the Inflexible for the Over 40 Body

20-Minute Partner Stretches for the Inflexible for the Over 40 Body

TOOLS NEEDED

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

PJ ox

Sign UpTo Receive Your 21 Day Fitness Program

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

Mobility Workout for Beginners

18-Minute Mobility Workout for Beginners for Women Over 40| No Planks| No Wrists

TOOLS NEEDED

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOUSHOULD BE DOING

PJ ox

HIIT Workout Using the STEP and Dumbbells for Women Over 40

40-Min HIIT Workout Using the STEP and Dumbbells for Women Over 40

TOOLS NEEDED

THE WORKOUT

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOUSHOULD BE DOING

PJ ox

Lower & Upper Back Strengthening and Stretching Exercises for Women Over 40

30-Minute Lower & Upper Back Strengthening and Stretching Exercises for Women Over 40

TOOLS NEEDED

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOUSHOULD BE DOING

PJ ox

Kettlebell Total Body EMOM Workout for Women Over 40

30-Min Kettlebell Total Body EMOM Workout for Women Over 40

TOOLS NEEDED

THE WORKOUT

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOUSHOULD BE DOING

PJ ox

Partner Stretches for the Inflexible for the Over 40 Body

20-Minute Partner Stretches for the Inflexible for the Over 40 Body

TOOLS NEEDED

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOUSHOULD BE DOING

PJ ox

Sign UpTo Receive Your 21 Day Fitness Program

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

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING