EMOM Cardio to Target The Glutes for Women Over 40 DAY 7

EMOM Cardio to Target The Glutes for Women Over 40 DAY 7

EMOM Cardio to Target The Glutes for Women Over 40

A fun EMOM (every minute on the minute) cardio workout focussing on the glutes for women over 40.

DAY 7 14-Day Booty Love Challenge

Start with Day 1 here

I love EMOM (every minute on the minute) workouts. Yes, they are a pain in the butt because you have to count BUT I find these types of workouts always go by so frigging fast!

And fast and effective trumps my inability to count every time.

Have fun and don’t forget to let me know what you thought below.

TOOLS NEEDED

a sturdy chair (couch will work too), 1 heavy dumbbell or kettlebell

THE WORKOUT

Minute 1: Step knee up drives with reverse lunge
Adv/Int: 10 Beg: 5
Minute 2: Other leg
Adv/Int: 10 Beg: 5
Minute 3: Kettlebell/dumbbell swings
Adv/Int: 30 Beg: 15
⁣Minute 4: Hip thrusts off chair or couch
Adv/Int: 20 Beg: 10

x4

Ab Drill:
1. Mermaids
2. Same side – side plank crunch
3. Other side mermaid
4. Side plank crunch
5. Dead bug + hollow hold combo
6. Bicycle crunches
1 x 50sec

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

Standing Low Impact Cardio for Women Over 40 DAY 3

Standing Low Impact Cardio for Women Over 40 DAY 3

Standing Low Impact Cardio for Women Over 40

This workout is the bomb 💣 All standing low impact cardio workout with. Absolutely no up and down in this workout!

Start Day 1 of the Booty Challenge here.

Day 3 Booty Love Challenge

This all-standing, low impact workout is going to target the glutes, hips and thighs… in other words everything from the waist down,

While this is a low impact cardio workout I do show you how you can take it up a notch for two of the rounds.

Have fun and don’t forget to check-in below with a comment and lemme know how you did!

PS – I give lots of options for all the lunges 😘

TOOLS NEEDED

nothing

THE WORKOUT

1. Step out side squat
2. Scissor jacks
3. Rear lunge with kick
4. Same leg side kick to knee up
5. Other leg lunge with kick
6. Other side kick and knee up
7. Alternating crossover lunges
8. Squat, hold 4 pulses
9. Repeater knee
10. Other knee

3 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

Standing Workout with the Mini Band for Women Over 40

Standing Workout with the Mini Band for Women Over 40

Standing Workout with the Mini Band for Women Over 40

I had a ton of fun recording this workout for ya… as you will tell by my constant banter with you.

You see I find some days that I have “it” – and filming is fun, easy, and the flow of words happen with no issues. I come across sounding like a true pro, exciting confidence in you, the viewer.

And then other days I come across like someone who is just learning how to formulate words, with anything more than 4 letters a bit of a tongue twister. Making you, the viewer, question my ability to put together a sentence, let alone a fitness program 😂😂😂😂

Them’s the breaks I guess.

 

TOOLS NEEDED

boot band/mini band

THE WORKOUT

1. Sumo squat
2. Lat pulldowns
3. L deadlift
4. Bicep curl
5. Lunge
6. R deadlift
7. Bicep curl
8. Lunge
4 x 30sec

Finisher
9. Pop squats
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

Knee Friendly Cardio for Home

Knee Friendly Cardio for Home

Resistance Band Workout For All Levels for Women Over 40

Perfect for beginners, or for people with sensitive knees. No squats, no lunges and no up and down off the floor exercises.

 This knee-friendly cardio workout for home is perfect for beginners, or for people with sensitive knees.

There are absolutely no squats or lunges, as well as no up and down exercises off the floor.

All the cardio is done standing and then we head to the floor for two awesome moves that will help strengthen the muscles around the knees, but without aggravating the knees. After that, we finish off with a lovely little stretch.

TOOLS NEEDED

nothing

THE WORKOUT

1. Tap out jacks
2. 4 side leg lifts to 4 repeater with twist
3. Other leg
4. Kickstand 1-legged deadlift x3 to 1 kick
5. Other leg
6. Hamstring curl combo
1 x 60sec
1 x 50sec
1 x 40sec

Mat Work:
7. Straight leg quad killers
2 x 30sec ea leg

8. 1-leg bridges
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

All Standing Cardio and Abs

All Standing Cardio and Abs

All Standing Cardio and Abs Workout for Women Over 40

All standing, easy on the wrists, no equipment needed cardio and abs.

Join me for this sweaty and awesome 40-minute standing cardio and ab workout.

It’s perfect if you have sensitive wrists and shoulders, or if getting down on the ground is hard, or just not an option for you.

High and low impact options shown.

 

TOOLS NEEDED

nothing

THE WORKOUT

1. Forward lunge with twist to side lunge
2. 4 jumping jacks to sumo squat jabs
3. Other leg lunge/twist/side lunge
4. L leg knee repeater with twist
5. Lo squat travel with reach or jump
6. R knee repeater with twist
5 x 40sec

Isolated Ab Workout
1. Standing side crunch to crossover
2. Other side
3. Sumo hold with side bends
3 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

Mini Band Cardio Workout

Mini Band Cardio Workout

Mini-Band Cardio Workout for Women Over 40

Train the glutes, thighs, and hips with this mini-band cardio workout for women over 40.

⁣Grab your mini-band, glute loop, booty band, or whatever you call this evil (but awesome) little tool to help hit your glutes & hips for this special 40-minute workout.

⁣This workout is low impact cardio, with a special little thigh finisher at the end.

You ready? Awesome… let’s get going.

TOOLS NEEDED

mini-band (head here for the mini-bands I use https://www.fitnesswithpj.com/shop/) + a moderate dumbbell for int/adv ppl

THE WORKOUT

1. Squat with DB
2. Banded tap backs and side taps
3. 2 side traveling squats with a pulse
4. 2 squats + 1 squat jump (or heel lift)
5 x 50sec

Thigh Finisher
5. Wall sit with hip abduction
1 x 50sec
1 x 40sec
1 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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