Mobility Workout for Beginners

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

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SHOULD BE DOING

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HIIT Workout Using the STEP and Dumbbells for Women Over 40

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

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FIT & FIERCE...
HERE WE COME.

 

PJ ox

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

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

Kettlebell Total Body EMOM Workout for Women Over 40

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

Partner Stretches for the Inflexible for the Over 40 Body

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

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