DAY 17 – EMOM Cardio Workout – No Equipment – For Women Over 40

DAY 17 – EMOM Cardio Workout – No Equipment – For Women Over 40

26-Minute EMOM Cardio Workout – No Equipment – For Women Over 40

WOWSERS! That’s all I got to say about this EMOM cardio workout. Whether you hate cardio or love it, you will be favouriting this special EMOM workout.

Each minute we are changing the exercise, with rep counts shown for beginners, intermediate and advanced exercisers.

You will be challenged in this workout – no matter where you are in your fitness journey. Trainer’s promise.

Day 17 of the 21-Day Fit & Fierce Challenge.

TOOLS NEEDED

a chair if you are a beginner

THE WORKOUT

x5
Minute 1
Mountain climbers
Adv:40
Int:30
Beg: 20

Minute 2
Pulse lunges & reverse lunges
Adv:10
Int: 8
Beg: 6
Do other leg

Minute 3
Single leg drive
Adv: 10
Int: 8
Beg: 6
Do other leg

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SHOULD BE DOING

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FIT & FIERCE...
HERE WE COME.

 

PJ ox

DAY 14 – Cardio Strong for Women Over 40

DAY 14 – Cardio Strong for Women Over 40

27-Minute Cardio Strong for Women Over 40

Wow! If you’re looking to burn a ton of calories, in the shortest amount of time, this is the workout for you! We sweat it out by alternating 3 of my favourite strength moves, with one of my favourite plyo moves.

Your cardio and muscles will be challenged.

Day 14 of the 21-Day Fit & Fierce Challenge.

TOOLS NEEDED

a pair of moderate dumbbells

THE WORKOUT

4 x
45sec Curl & press
30sec Squat jumps
45sec Alt reverse lunges
30sec Squat jumps
45sec Deadlift
30sec Squat jumps

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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FIT & FIERCE...
HERE WE COME.

 

PJ ox

Day 12 – Amped Up AMRAP – All Levels Cardio Workout for Women Over Over 40

Day 12 – Amped Up AMRAP – All Levels Cardio Workout for Women Over Over 40

27-Minute Amped Up AMRAP – All Levels Cardio Workout for Women  Over 40

This all-levels cardio workout is so much fun! Using the training technique, AMRAP, you’ll perform 4 moves, circuit-style, for as many rounds as possible.

Low and high-impact options are shown, as well as osteoporosis-friendly ab exercises. You are going to love this workout!

Day 12 of the 21-Day Fit & Fierce Challenge.

TOOLS NEEDED

nothing (chair if you are a beginne

THE WORKOUT

5 minutes
10 jumping jacks
10 gate swings
10 repeater knee
10 other repeater knee

—- REST

5 minutes
8 crab dance
8 bicycles
8 dead bugs
8 plank jacks

— REST

5 minutes
6 burpees
6 skater to crossover lunge
6 side to reverse lunge
6 side to reverse lunge

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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FIT & FIERCE...
HERE WE COME.

 

PJ ox

DAY 6 – Cardio & Core Workout with No Equipment for Women Over 40

DAY 6 – Cardio & Core Workout with No Equipment for Women Over 40

30-Minute Cardio & Core Workout with No Equipment for Women Over 40

Get your heart rate up, as well as train your abs and balance in this fun cardio and core workout. No equipment is required, and I offer low-impact versions of each move, as well as osteo-friendly ab drills.

Day 6 of the 21-Day Fit & Fierce Challenge.

TOOLS NEEDED

nothing

THE WORKOUT

3 x 45
Jump squat to RDL
Power mountain climbers to rotation
Side jumps to high knees
Knee in banana x 8
2 switches to lunge
Bear step ins

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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FIT & FIERCE...
HERE WE COME.

 

PJ ox

DAY 2 – Low Impact Tabata Cardio for Women Over 40

DAY 2 – Low Impact Tabata Cardio for Women Over 40

23-Minute Low Impact Tabata Cardio for Women Over 40

Torch some calories with this low-impact Tabata workout. We will alternate between two exercises for each Tabata, placing a focus on your core and getting that heart rate up.

Options are given for beginners and osteoporosis.

Day 2 of the 21-Day Fit & Fierce Challenge.

TOOLS NEEDED

a chair if you’re a beginner and if you own a BOSU ball – grab that too (optional)

THE WORKOUT

8 x 20sec
Prone squat
Double dead bug

8 x 20sec
Crossover shuffles
Crossover lunges

8 x 20sec
Low impact burpee
Squat & pulse

8 x 20sec
Mountain climbers
Deep lunge

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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FIT & FIERCE...
HERE WE COME.

 

PJ ox

15 Minute At-Home Cardio for Women Over 40

15 Minute At-Home Cardio for Women Over 40

15-Minute At-Home Cardio for Women Over 40

This cardio workout is tons of fun! Only 15-minutes long, it’s the perfect workout to squeeze in when you’re short on time or add it before a strength workout to get some fat-blasting cardio in.

TOOLS NEEDED

No equipment is required and low impact options are shown.

THE WORKOUT

2 x 30sec
Squat knee up
Lateral squat walks
Marching knee-ups

2 x 30sec
4 jacks + 2 squats
Crossover lunge
Push up & plank jack

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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