Stability Ball Total Body Strength Workout for Women Over 40

Stability Ball Total Body Strength Workout for Women Over 40

40-Min Stability Ball Total Body Strength Workout for Women Over 40

Grab your stability ball (aka fitness ball/Swiss ball) for this total-body strength workout.

Starting with a core burner Tabata 🔥 we then move into a strength workout supersetting your upper and lower body. With this type of supersetting you will hit all the major muscle groups, while also ensuring that each group gets the right amount of rest before we hit it again.

This workout is perfect to pair with my 10-Min Stability Ball Workout too!

TOOLS NEEDED

stability ball and a pair of light, moderate and heavy dumbbells

THE WORKOUT

4 x 20sec
Bear plank tuck

4 x 20sec
Stir the pot

3 x 45sec
Chest press
Hip thrusts
Reverse flys

3 x 45sec
Crush press
Hamstring curls
Lat pulldown wonder woman’s

3 x 45sec
Skullcrushers
Bicep curls
Bridges

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SHOULD BE DOING

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FIT & FIERCE...
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PJ ox

Stability Ball Ab Workout for Women Over 40

Stability Ball Ab Workout for Women Over 40

10-Min Stability Ball Ab Workout for Women Over 40

Looking for a 10-minute ab workout using only your stability ball? Well… look no further because this workout will hit the abs in under 10-minutes, using only your ball.

I will also be completely honest with you, I felt my abs for a few days after this workout 😁.

It was awesome!

TOOLS NEEDED

stability ball [also called a fitness ball and a Swiss ball]

THE WORKOUT

1 x 50sec
Crunches
Alt knee taps
1 side crossover
Torso twist
1 side crossover
Torso twist
Plank
Dead bug
Ab passes
Reverse curls

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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FIT & FIERCE...
HERE WE COME.

 

PJ ox

Total Body Strength Workout with the BOSU Ball

Total Body Strength Workout with the BOSU Ball

40-Minute Total Body Strength Workout with the BOSU Ball for Women Over 40

Work your strength, balance and your core with my newest BOSU ball strength workout. If you own a BOSU ball I know that this workout will soon be one of your favourites.

The programming of the workout gives you a great variety of moves, with your core and balance challenged throughout!

We also start with an awesome mobility series using your bodyweight and the BOSU, and this is also a knee-friendly strength workout.

TOOLS NEEDED

a pair of light, moderate & heavy and a BOSU

THE WORKOUT

3 x 45sec
Staggered stance deadlift
Staggered stance deadlift
Chest press
Pullovers

3 x 45sec
Squat
Kneeling bicep curl
Bridges w/ skull crushers

3 x 30sec
Plank ups
Crunches
Kneeling side lateral raises
Crossovers

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

BOSU Ball Fat Burning Cardio Workout for Women Over 40

BOSU Ball Fat Burning Cardio Workout for Women Over 40

25-Minute BOSU Ball Fat Burning Cardio Workout for Women Over 40

You are going to love this fun fat-burning cardio workout with the BOSU ball. We will get the heart rate up, torch calories, and hit the legs, hips, glutes and core WHILE also improving your balance.

Yup, it’s the full meal deal with this cardio workout.

PS – I’m not gonna lie, this workout kicked my butt!

TOOLS NEEDED

BOSU ball

THE WORKOUT

3 x 40sec
BOSU taps
Squat thrust
Up & over

— WATER BREAK —
3 x 40sec
Reverse lunge w/ forward press
Squat w/ side leg lift
Double crunch

— WATER BREAK —

3 x 40sec
Sumo jump out squat w/ press
Back leg up lunge & hop
Back leg up lunge & hop

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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FIT & FIERCE...
HERE WE COME.

 

PJ ox

Full Body Workout with Dumbbells and TRX/BOSU Ball Optional for Women Over 40

Full Body Workout with Dumbbells and TRX/BOSU Ball Optional for Women Over 40

40-Minute Full Body Workout with Dumbbells and TRX/BOSU Ball Optional for Women Over 40

This full-body workout hits it all using dumbbells, a TRX and a BOSU ball. But if you don’t own a TRX or BOSU? No worries!

I show alternatives in the corner of the screen for every exercise that uses the TRX or BOSU.

But… if you do own both or one of these fun pieces of fitness equipment you are going to love the variety and fast-paced of this workout. It will be done before you know it! Trainer’s promise.

FYI: my triceps felt the love of this workout for a few days.

TOOLS NEEDED

a pair of light & moderate dumbbells, TRX (optional), BOSU ball (optional)

THE WORKOUT

8 x 20sec
Repeater knee

3 x 45sec
Chest press
Rear leg elevated lunge
Rear leg elevated lunge
Pull ups or 2 arm row
Tricep extensions
Squat press

8 x 20sec
Bicycle crunch
Double crunch

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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