20-Minute Cardio Crush

20-Minute Cardio Crush

 

20-Minute Cardio Crush for Women Over 40

Don’t let the first few exercises scare you! Yes this is an intense workout, but I show some great ways to “tone it down”, and in total we are only sweating for 18 minutes.

You can do this!

I had a ton of FUN while doing this workout and would hate for you to miss out on it 🙂 #FOMO

 

TOOLS NEEDED

               1 moderate dumbbell (no dumbbell for beginners)

THE WORKOUT 

1. Jump lunges OR alt reverse lunges
2. Squat jumps OR squat with heel lift
3. Burpees with a push up OR squat across body crunch
4. Plank with shoulder taps
5. Weight twists
6. Drunken mountain climbers
4 x 20sec

 

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PJ ox

Dumbbell Cardio for Home

Dumbbell Cardio for Home

40-Minute Dumbbell Cardio Workout

This workout kicked my ass.

I loved it! Haha… and I think you will too.

Now, if you are just starting out with fitness I still totally recommend this workout. I show how to modify each move, as well as how to keep the moves low impact.

So, no worries! I got your back.

 

TOOLS NEEDED

A pair light dumbbells

THE WORKOUT

1. Front raise squat to burpee (or squat to front raise)
2. Rotational side to side taps
3. Left arm woodchop
4. Right arm woodchop
2 x 40sec

5. Press to split squat
6. Rotational swing
7. Other leg forward press to split squat
8. Side lunge with around the world dumbbell pass
9. Skiers
10. Other leg side lunge to around the world DB pass
2 x 40sec

And then do the whole thing again 1x as a complete circuit 🙂 

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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PJ ox

At Home Cardio Workout

At Home Cardio Workout

30-Minute At Home Cardio Workout

This fun cardio workout for home uses all the muscles in the body to get that heart rate up and burn some major calories.

This is also the perfect workout when you’re on vacation, or if you want to workout outside, or while away from home or the gym.

TOOLS NEEDED

Nothing

THE WORKOUT

1. Knee up with a pop
2. Gate swings
3. Jumping jax
4. 180 degree jump squats
5. Plank jax
6. Breakdancer
3 x 30sec

7. Burpee
8. Knee up to lunge
9. Other leg
10. Power mountain climber
3 x 30sec

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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PJ ox

Bootcamp Workout for Women

Bootcamp Workout for Women

30-Minute Bootcamp Workout for Women

This 30-minute bootcamp circuit workout is perfect for all levels. Using only one pair of dumbbells this is a great workout for home too.

As well, there are no burpees in this workout! Which is very rare for a bootcamp, so you’re welcome. ox PJ

TOOLS NEEDED

A pair of moderate dumbbells

THE WORKOUT

1. Goblet squat
2. 1 leg offset deadlift
3. Other leg
4. Sumo jump out squats
2 x 45sec

5. Bent over row to reverse flys
6. Shoulder press to tricep extension
7. Jumping jax
2 x 45sec

8. Side to front shoulder raises
9. Tricep kickbacks
10. Squat thrusts
2 x 45sec

11. Russian twists
12. Plank
13. Dumbbell pass ab drill
14. Reverse curls
1 x 40sec

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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FIT & FIERCE...
HERE WE COME.

 

PJ ox

BOSU Ball Full Body Cardio

BOSU Ball Full Body Cardio

20-Minute BOSU Ball Full Body Workout

This total body workout uses the BOSU ball to get train the muscles, and get the heart rate up.

So, go grab your BOSU ball for a full body, fat burning cardio workout.

*TIP: this can be done without a BOSU, or you can also sub a STEP in

 

TOOLS NEEDED

BOSU Ball (optional)

THE WORKOUT

1. Squat up & over
2. Knee up side to back
3. Other leg
4. Frogger push up
5. Knee jump to back lunge
6. Other leg
7. Sit to stand (with jump)
8. Tap & squat thrust

2 x 45sec

 

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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HERE WE COME.

 

PJ ox

Cardio & Strength #12

Cardio & Strength #12

CARDIO & STRENGTH #12 FOR WOMEN OVER 40

Another strength & cardio combo workout. It’s the full meal deal! You’ll get an awesom workout for both the muscles, and the heart and lungs, while also burning a TON of calories.

A great cardio and strength workout for women, for home or at the gym.

 

TOOLS NEEDED:

Tools: a pair of moderate and heavy dumbbells

I also recommend these foam wedges for our mountain climbers and plank drills.
 

THE WORKOUT

1. Fast squats
2. Squat jumps
3. Mountain climbers
4 x 20sec

4. Weight squat
5. Staggered deadlift
6. Other leg
3 x 45sec

7. Reverse flys
8 Should presses
9. Tricep extensions
3 x 30sec

10. Long jump + shuffle
11. Skater to crossover lunge
4 x 30sec

12. Hi pull (left)
13. Hi pull (right)
14. Bicep curls
15. Lunge (left)
16. Lunge with back taps
17. Lunge (right)
18. Lunge with back taps
2 x 40sec

19. Plank
20. Toe touch crunch
21 Bicycle crunches
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

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