No Repeat Cardio, Core & Booty Burner for Women Over 40

No Repeat Cardio, Core & Booty Burner for Women Over 40

50-Minute No Repeat Cardio, Core & Booty Burner for Women Over 40

While repeating sets of exercises is the answer to seeing results, sometimes you just do a no-repeat workout to keep things interesting and keep you excited about your workouts.

This NO REPEATS workout is no joke. We start off with a sweaty cardio circuit (low and high impact options shown), then move into one of my toughest glute workouts to date, and then finish things off with a core circuit.

Yes, it is a long one, but you will be so proud when you’re done!

TOOLS NEEDED

none

THE WORKOUT

1 x 40sec
Sprint on the spot
Squat twisters
Side shuffles to dunk
Knee repeater
Step out side lunge twists 7
Knee repeater
Step out side lunge twists
Get-ups to jump
Pop squats
Heel tap squats
Shuffle lunge
Skater to jack
Bent knee hip extension (L)
Up & over calf (L)
Pulse (L)
Hamstring curls (L)
Straight leg hip extension (L)
Fire hydrants (L)
Fire hydrant kicks (L)
Pulse (L)
Straight arm side plank w/ leg lifts (L)
Side plank clams (L)
Bridges
Bridge & pulse
Bent knee hip extension (R)
Up & over calf (R)
Pulse (R)
Hamstring curls (R)
Straight leg hip extension (R)
Fire hydrants (R)
Fire hydrant kicks (R)
Pulse (R)
Straight arm side plank w/ leg lifts (R)
Side plank clams (R)
Bridge marches
Frog pumps
Prone starfish
Supine starfish
Reverse crunch
Reverse crunch & kick out
Crunch
Figure 4 reverse curl
Figure 4 reverse curl
High plank to foot tap
Leg flutters
V sit reaches
1-sided bicycles
1-sided bicycles

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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FIT & FIERCE...
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PJ ox

20 Minute Full-Body Cardio For Women Over 40

20 Minute Full-Body Cardio For Women Over 40

20 Minute Full-Body Cardio for Women Over 40

Energize, not burn out with this full-body, all levels welcomed cardio workout. No equipment is required and FYI your core, pecs, shoulders and triceps will also get a nice little burn one of our tri-set.

TOOLS NEEDED

none

THE WORKOUT

3 x 30sec
Side lunge pumps w/ hand to ground
Jumping jack
Skaters w/ tap

3 x 30sec
Plank ups
Jackknives
Get-ups

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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FIT & FIERCE...
HERE WE COME.

 

PJ ox

2,500ish Step Low Impact Cardio Workout [2KM WALK]

2,500ish Step Low Impact Cardio Workout [2KM WALK]

27-Minute 2,500ish Step Low Impact Cardio Workout [2KM WALK]

Get your step count in your own living room with this fun, low-impact walking workout. Step the equivalent of 2,500 steps or 2km.

And if you’re feeling extra spicy put on a weighted vest for extra calorie-burn and added bone-building.

Head here to check out the one I’m using in this workout.

No equipment is required.

TOOLS NEEDED

nothing

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

Quick EMOM Cardio Workout with Extended Lower Body Stretches

Quick EMOM Cardio Workout with Extended Lower Body Stretches

26-Minute Quick EMOM Cardio Workout with Extended Lower Body Stretches

Day 8 of the 10 Day Legs & Booty Challenge.

Get your heart rate up with this quick EMOM workout. Low and high impact options are shown, and no equipment is required.

After the EMOM cardio, we will move through a gentle yoga flow to help stretch the legs as well as work on your balance.

TOOLS NEEDED

mat

THE WORKOUT

10 Jump squats
10 Jumping jacks
10 Toe taps
x10

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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FIT & FIERCE...
HERE WE COME.

 

PJ ox

No Repeat, Low Impact Mini Band Cardio Workout for the Butt & Thighs for Women Over 40

No Repeat, Low Impact Mini Band Cardio Workout for the Butt & Thighs for Women Over 40

25-Min No Repeat, Low Impact Mini Band Cardio Workout for the Butt & Thighs for Women Over 40

Day 9 of the 10 Day Legs & Booty Challenge

Train your hips and glutes with this no-repeat mini-band workout. Designed to get the heart rate up, as well as train the legs and booty you’ll love this fast-paced, yet low-impact and one-round only workout for the home.

TOOLS NEEDED

mat & booty band (optional)

THE WORKOUT

1 x 45sec
Bridge
1 leg bridge
1 leg bridge
Glute presses
Glute presses
Prone frogs
Prone squat
Squat
Lunge with knee drive
Lunge with knee drive
Duck walks
Squat pulse
Side to side shuffles
Squat leg lift
Squat lift

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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FIT & FIERCE...
HERE WE COME.

 

PJ ox

30ish-Minute Cardio and Core Workout with Dumbbells for Women Over 40

30ish-Minute Cardio and Core Workout with Dumbbells for Women Over 40

30-Minute Cardio and Core Workout with Dumbbells for Women Over 40

Day 6 of the 10 Day Legs & Booty Challenge.

This workout is so much fun! You have a full 30-minutes of low-impact cardio and core work all wrapped up into one sweaty workout. We start out with a cardio circuit, with the focus on your arms & shoulders, follow that with a core-intensive series, then back to more cardio (with a focus on the glutes and hips now), and finish off with another round of your core moves.

And… you will also have a lot of fun watching me have issues with my own coordination.

TOOLS NEEDED

a pair of light dumbbells (optional)

THE WORKOUT

3 x 40sec
Double cross jab to shoulder press
Knee up side lateral raises
Crossover lunge with twist
Crossover lunge with twist

1 x 40sec
Legs up weighted crunch w/ legs lowering
Plank dumbbell passes
Weighted double dead bug
Side plank reach
Side plank reach

3 x 40sec
Iso-hold lunge to heel lift
Side shuffle to knee up
Squat heel taps
Jumping jax to squat

1 x 40sec
Legs up weighted crunch w/ legs lowering
Plank dumbbell passes
Weighted double dead bug
Side plank reach
Side plank reach

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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