Intense Dumbbell Met-Con Workout for Women Over 40 | All Levels

Intense Dumbbell Met-Con Workout for Women Over 40 | All Levels

40-Intense Dumbbell Met-Con Workout for Women Over 40 | All Levels

35-minute intense dumbbell (for all levels!) workout for women over 40. This is the BEST circuit and met-con workout to strengthen, tone and burn a ton of calories.

And, the best part, you only need one pair of dumbbells!

If you’re a beginner join us. I have modified a few of the moves and, as always, I coach through all the moves.

FYI: you also got out of one round of push presses and front squats. That was my bad, which I think you’ll thank me for. 😂

TOOLS NEEDED

a pair of mod dumbbells

THE WORKOUT

6 x 30sec

Dumbbell Clean
Push press
Front squat
Crush press
Renegade tricep kickbacks
1 arm dumbbell snatch
Alternating piston rows
Other arm DB snatch

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PJ ox

15-Min Low Impact Cardio Workout | Knee & Low Back Friendly | For Women Over 40

15-Min Low Impact Cardio Workout | Knee & Low Back Friendly | For Women Over 40

15-Min Low Impact Cardio Workout | Knee & Low Back Friendly | For Women Over 40

15-Min low impact cardio workout, knee & low back-friendly, programmed for women over 40.

If you’ve only got 15-min this low-impact workout will deliver! Or add on a strength workout afterwards to hit it all in one workout.

I’ve made this knee & low back-friendly by limiting the squats and getting rid of the impact. But, this workout will deliver!
A low-impact workout with high-impact results.

Trainer’s promise.

TOOLS NEEDED

nothing

THE WORKOUT

2 x 50sec
Step tap with arms coming across
Wide squat tap & reach
¼ squat with knee tap

2 x 50sec
Hook & knee up
Tap back & reach
Side shuffle

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All Standing Tabata Workout for Women Over 40

All Standing Tabata Workout for Women Over 40

25-Minute All Standing Tabata Workout for Women Over 40

Perfect for all levels, this all-standing Tabata will get your heart rate up while burning some serious calories.

Low and high impact options are shown, with a fun ab finisher at the end.

Day 24 of the 25-in-25 Challenge!

TOOLS NEEDED

nothing

THE WORKOUT

8 x 20sec
Side to side shuffles

8 x 20sec
45 to side lunge with hop

8 x 20sec
Punchy jacks

Abs:
1 x 25 sec
Crunch
Tabletop crunch
Leg up crunch
Other leg up crunch
Rope climbs
Leg crossed crossover
Leg crossed double crunch
Leg crossed crossover
Leg crossed double crunch
Double crunches
Knees to side crunch
Knees to side crunch
Bicycles

Add some extra stretches afterwards with this 14-minute routine

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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FIT & FIERCE...
HERE WE COME.

 

PJ ox

Low Impact Ladder HIIT Cardio Workout  with No Jumping for Women Over 40

Low Impact Ladder HIIT Cardio Workout with No Jumping for Women Over 40

20-Minute Low Impact Ladder HIIT Cardio Workout with No Jumping for Women Over 40

This 20-minute low impact HIIT cardio workout has no jumping, is programmed for women over 40 and will get the heart rate up, without bothering the knees or low back.

No equipment is required, so lace up those runners and let’s go HIIT it!

🙌🏽 Day 20 of our 25 in 25 Challenge 🙌🏽

TOOLS NEEDED

nothing

THE WORKOUT

60sec/45/30/20
Side lunge to squat
Star jax
Repeater knee
Repeater knee

Got some extra time? Do this 15-Min Awesome Abs Workout.

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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FIT & FIERCE...
HERE WE COME.

 

PJ ox

Every Minute on the Minute [EMOM] Bodyweight Workout for Women Over 40

Every Minute on the Minute [EMOM] Bodyweight Workout for Women Over 40

25-Minute Every Minute on the Minute [EMOM] Bodyweight Workout for Women Over 40

Start sweating in this 15-minute every minute on the minute (EMOM) bodyweight workout.

Full follow-along workout and designed for women over 40, with high and low impact options shown.

After the [EMOM] workout is done we will move into a great ab workout and finish off with a lovely stretch.

Get your runners on and let’s go!

Day 17 of the 25 in 25 Challenge 😀 YAY!

TOOLS NEEDED

chair or bench if you are a beginner

THE WORKOUT

1:00 min x 10
6 burpees
6 lunges
6 moving frog jumps

1 x 40sec
Moving hollow holds
Alt V ups
1 side bicycle
1 side bicycle
Plank

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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FIT & FIERCE...
HERE WE COME.

 

PJ ox

HIIT Cardio Workout for Home, No Equipment for Women Over 40

HIIT Cardio Workout for Home, No Equipment for Women Over 40

30-HIIT Cardio Workout for Home, No Equipment for Women Over 40

Let’s do this! This HIIT cardio workout for home use no equipment and is perfect for all levels and designed for women over 40.

Using a circuit of 5 cardio exercises you will cycle through them, with no rests or breaks.

Once you’ve done two rounds, you’ll get a quick water break before heading into your next HIIT.

This is also Day 10 of the 25 in 25 Challenge!! 🥳

TOOLS NEEDED

a chair if you are a beginner

THE WORKOUT

2 x 30sec
Left side star jack
Right side star jack
Star jacks
Squat
High knees

2 x 30sec
Walkouts to push-ups
Fast feet
Lunge jumps
Hamstring curls
Skaters

2 x 30sec
Double-tap to reach
Pendulum lunge
Pendulum lunge
Side plank w/ leg lift
Side plank w/ leg lift

Got some more gas in the tank? Try this 10-min ab finisher

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

GRAB MY 21 DAY FITNESS PROGRAM AND LET ME DO THE PROGRAMMING FOR YA.

 

FIT & FIERCE...
HERE WE COME.

 

PJ ox

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