Easy to Follow Cardio Workout for Women Over 40

Easy to Follow Cardio Workout for Women Over 40

Easy to Follow Cardio for Women Over 40

Fun, sweaty, effective and easy to follow cardio workout for women over 40.

DAY 4 – FIT IN 15 CHALLENGE

I did the beginning of this workout three effing times and I still could have re-done it.

Sigh.

Because we ladder our time with each set I pulled out my new GymBoss timer that can take more than 2 different interval times.

Which is a totally awesome tool, if you are smart.

I guess I am not because I miscalculated the times for all the sets and about 10-minutes in I realized that we weren’t laddering down in time. So, I erased that footage and re-did the warm-up and workout again… only to screw that up again.

I re-filmed the warm-up and first circuit AGAIN and then AGAIN I realized that the timed intervals weren’t what they should be.

But by then I was so over re-doing the warm-up that I said “screw it”, paused the camera, switched out the timers, and continued on.

Other than that the workout rocks.

TOOLS NEEDED

nothing

THE WORKOUT

1. Mini skaters
2. Squat
3. Mountain climbers
1 x 40sec
1 x 30sec
1 x 20sec

4. Star jacks
5. Alt reverse lunges with twist
6. Squat jacks
7. Football side shuffles
1 x 40sec
1 x 30sec
1 x 20sec

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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FIT & FIERCE...
HERE WE COME.

 

PJ ox

Kettlebell Cardio for Women Over 40

Kettlebell Cardio for Women Over 40

Kettlebell Cardio for Women Over 40

Grab your kettlebell, or one dumbbell, for this all-levels cardio workout.

Here’s another EMOM workout for ya (every minute on the minute), and this time we use a kettlebell or one heavy dumbbell.

As always I show modifications, as well as give rep numbers, for each minute, dependant on where you are in your fitness journey.

And… you want to stay to the end too! We finish this baby off with a fun little ab series.

 TOOLS NEEDED

kettlebell or 1 heavy dumbbell

THE WORKOUT

Minute 1: Clean to lunge
5-7 reps each side

Minute 2: KB swings
20-30 reps

Minute 3: Squat to press
8-10 reps

Minute 4: Plank jacks with KB taps (or modification)
20-30 reps

Abs:
1. Russian twists
2. Crunch & press
3. Reverse curl to legs lowering
2 x 30sec

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

Beginner Low Impact Cardio for Women Over 40

Beginner Low Impact Cardio for Women Over 40

Beginner Low Impact Cardio for Women Over 40

No jumping, no up and down moves, and all exercises perfect for the beginner exreciser.

This little workout is perfect for beginners to help build your cardio and stamina, as well as all others who don’t feel like pushing themselves too hard and would like a light workout.

I could also see this workout as a go-to program for when you’re feeling under weather… because remember, if you ain’t feeling good you need to keep your butt out of the gym and stay at home 🙂

 TOOLS NEEDED

nothing

THE WORKOUT

1. Tap & jack
2. Squat & side steps
3. Squat & row
4. Alternating reverse lunges
5. Alternating knee lifts
6. Jab, squat & jab
Ladder-style
40sec

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

Upper Body & Cardio Intervals Using 1 Dumbbell for Home for Women Over 40

Upper Body & Cardio Intervals Using 1 Dumbbell for Home for Women Over 40

Upper Body & Cardio Intervals Using 1 Dumbbell for Home for Women Over 40

Grab a dumbbell or kettlebell for this upper body & cardio workout.

Ok, I am going to tell ya right now… I was a mess filming this workout.

Hahahaha 😂 I don’t know if it’s because I hadn’t eaten in a while at time of filming and it was the lack of carbs, or if it was the heat, or if this is just me now at 50???

But by the middle of the workout, I kinda lose my ability to speak English and count.

Don’t worry, the workout rocks, it’s the fitness instructor who needs some help.

If anything I think I will keep you entertained and if you ever thought I must do some mad editing and re-takes of my videos, this workout will set those myths aside.

One take, one chance. That’s how I roll.

TOOLS NEEDED

1 moderate dumbbell (or kettlebell), and a chair

THE WORKOUT

1. Burpee over the dumbbell
8 x 20sec

2. 1 arm chest press
3. Other arm
4. Pullover crunch
3 x 40sec

5. Chair renegade row
6. Other arm
7. Tricep extensions
3 x 40sec

8. Squat swings & woodchops
8 x 20sec

9. Curl to press
10. Windmill (alt sides with each set)
4 x 40sec

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

Low Impact Booty Band Cardio for Women Over 40 DAY 14

Low Impact Booty Band Cardio for Women Over 40 DAY 14

Low Impact Booty Band Cardio for Women Over 40

Grab your booty band for this low impact booty band cardio workout for women over 40.

DAY 14 – 14-Day Booty Love Challenge

Start with Day 1 here

⁣This workout is going to sneak up on you! In fact, it snuck up on me. When I designed I thought maybe it was a tad tame for you… and then I started recording it and realized, “Nah, it’s just right”.

While we use a booty band in this workout, you can definitely get a good burn in without one… but if you do own one this may quickly become your favourite booty band workout 🙂

PS – the tree trimmers did finish as soon as I stopped recording… just like I predicted.

TOOLS NEEDED

booty band (optional), chair if you are a beginner or have sensitive wrists or shoulders with high planks

THE WORKOUT

1. Squat with glute kickback
2. Plank tap outs
3. Squat with leg abduction
4. Plank with leg raise
5. Shuffles
6 x 20sec

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

Legs & Glute Cardio + Stretch for Women Over 40 DAY 12

Legs & Glute Cardio + Stretch for Women Over 40 DAY 12

Legs & Glutes Cardio for Women Over 40

Join me for this fun 30-minute cardio workout that focusses on the glutes. Perfect for women over 40.

DAY 12 14-Day Booty Love Challenge

Start with Day 1 here

This fun and sweaty workout goes by quick! I mean one minute we are warming up and the next minute I’m high-fiving you!

With the exception of the Glute Finisher at the end, this workout is all standing too. So, perfect if you don’t feel like getting on the ground today, or if up and down movements bother you.

Have fun and be sure to leave a comment below. I would love to hear from you.

TOOLS NEEDED

nothing

THE WORKOUT

1. 2 pulse alternating lunge
2. L repeater knee
3. R repeater knee
4. 2 shuffle squat
5. Skater with knee up
6. Squat, hop & twist
3 x 30sec

Glute Finisher
7. Staggered step bridges
8 x 20sec

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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