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

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FIT & FIERCE...
HERE WE COME.

PJ ox

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CARDIO & STRENGTH #11 FOR WOMEN OVER 40

I love doing these cardio & strength combo workouts! You will get a great 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 climber and high planks drills.

THE WORKOUT

1. Mountain climbers 8 x 20sec

2. Lunge
3. Other leg
4. High plank shoulder taps
5. Chest press
3 x 45sec

6. Jumping jacks burpees 8 x 20sec

7. Sumo squat
8. 2 arm row
9. Dumbbell together chest presses
10. Bicycle crunches
3 x 45sec

11. 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

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50-Minute Low Impact Ladder Cardio Workout

Wow, don’t let the words “low impact” lull you into thinking that this workout is gonna be a walk in the park. But, if you can commit to 50-minutes, and are looking to really torch some calories, then join me little grasshopper.

Because you won’t be disappointed.

TOOLS NEEDED

None

The Workout

1. Prone squat to push up
2. Lunge with cross body crunch
3. Other leg
4. Walk outs
5. Squats

1 x 60sec
1x 50sec
1 x 40sec
1 x 30sec
1 x 40sec
1x 50sec
1 x 60sec

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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FIT & FIERCE...
HERE WE COME.

PJ ox

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15-Minute Thigh Burner

15-Minute Thigh Burner Low Impact Cardio Workout

I recently celebrated my 49th birthday. We had a nice weekend away to Secret Cove on Sunshine Coast.

Now, it probably would have been a lot nicer if we were able to stay in one of their fancy tents that Rockwater Secret Cove Resort is known for.

Instead, we stayed in a small little cabin that was probably last updated in the early ’90’s, with floors as cold as ice and questionable cleaning practices.

But, it was worth it because because we wanted Bella (our four-legged buddy) with us.

You see Rockwater does not allow animals (or kids) in their fancy tents.

15-Minute Thigh Burner Low Impact Cardio Workout

TOOLS NEEDED

None!

The Workout

Thigh-Burner-Low-Impact-Cardio-workout-for-women-Fitness-with-PJ

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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Chisel Club Cardio

30-Minute Home Cardio Workout

Join me for a 30-minute cardio workout for all levels. No tools required! Low and high impact exercises shown.

TOOLS NEEDED

A towel to wipe the sweat

The Workout

1. Plank walks (or hold a plank)
2. 2 squats + 1 jump squat (or squat only)
3. Sumo squat + pulse
4. Walk to 1 leg mountain climber (or walk outs only)
5. Shuffle, shuffle, lunge (or alt reverse lunges)
2 x 45sec

6. Mountain climber crossovers
7. Alternating side lunges
8. Bicycle crunches
9. Bridges with jump outs (or no jump)
2 x 45sec

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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Beginners Cardio Workout

20-Minute Beginners Cardio Workout

A 20-minute low impact cardio for beginners, or anyone else who is craving a low impact, sweaty workout. 😅 Seriously, this workout is awesome and I think beginners to intermediate exercisers will LOVE it.

But… the proof is in the pudding. So, press play and give it a try for yourself.

TOOLS NEEDED

None

The Workout

1. Squat side to side tap
2. Alternating knee up with arm press
3. Star jax
4. Repeater knee
5. Other leg
6. Sumo squat with knee up
7. Crab walks
8. Alt crossover lunge with shoulder blade squeeze

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

grab yours