DAY 20 – Hips, Hammies & Glute Stretches for Women Over 40

DAY 20 – Hips, Hammies & Glute Stretches for Women Over 40

29-Minute Hips, Hammies & Glute Stretches for Women Over 40

Y.U.M.M.Y. That’s the only way to describe this lower body stretch session. Grab a mat and follow along as we unlock the hips, stretch out the glutes and lengthen the hamstrings.

This session also includes some soft relaxing music in the background, and we finish it off with an extended savasana. Enjoy!

Day 20 of the 21-Day Fit & Fierce Challenge.

TOOLS NEEDED

a mat

THE WORKOUT

Hip flexor
Deep hip opener
Other side
90/90 stretch
Other side
Pidgeon
Downward dog 1
Other side
Seated figure 4
Seated hamstring
Other side
Lying hamstring
Other side
Lying crossed leg glute stretch
Other side

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DAY 19 – Leg Day for Women Over 40

DAY 19 – Leg Day for Women Over 40

42-Minute Leg Day for Women Over 40

Target the thighs, glutes and hips with this leg day workout! We’ll cycle through 5 compound lower body exercises alternating between a squat/lunge pattern and a hinge pattern.

This type of programming will ensure we hit all the muscles in the front and back of the body (hello hamstrings and glutes!), as well as save the knees from burning out.

There’s also a far amount of balance and stability needed for some of the moves, making this a great well-rounded leg workout.

Day 19 of the 21-Day Fit & Fierce Challenge.

TOOLS NEEDED

a pair of moderate and heavy dumbbells

THE WORKOUT

1st round: 50 sec
2nd round: 45 sec
3rd round: 40sec
4th round: 35sec

Squat
Romanian deadlift
Side lunge
Side lunge
1-leg deadlift
1-leg deadlift
Quadruped hip extension
Quadruped hip extension

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DAY 11 – No Squat Leg Workout for Women Over 40

DAY 11 – No Squat Leg Workout for Women Over 40

39-Minute No Squat Leg Workout for Women Over 40

Train the legs with this no squat, no lunge leg workout. Working in groupings of three exercises, for two sets, you’ll target the hamstrings, glutes, hips and your core – with absolutely no squats!

This workout is perfect if you have sensitive knees or low back.

And stick around till the end – I have a special little hip finisher for you.

Day 11 of the 21-Day Fit & Fierce Challenge.

TOOLS NEEDED

1 moderate & heavy dumbbell, booty band (optional), chair or bench

THE WORKOUT

2 x 45sec
1-leg assisted deadlift
1-leg assisted deadlift
Straight leg bridge

2 x 45sec
Standing fire hydrant
Standing fire hydrant
Skaters

2 x 45sec
Weighted glute bridge
Weighted glute bridge
Reverse hyper 1

Finisher
1 x 40sec
Side plank with leg lift
Knee in to leg lift
Elevated clams
Butterfly bridge
Side plank with leg lift
Knee in to leg lift
Elevated clams
Butterfly bridge

TIRED OF TRYING TO FIGURE OUT WHAT WORKOUTS YOU
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FIT & FIERCE...
HERE WE COME.

 

PJ ox

DAY 4 – Lower Body & Core Strength for Women Over 40 – Get Strong!

DAY 4 – Lower Body & Core Strength for Women Over 40 – Get Strong!

37-Minute Lower Body & Core Strength for Women Over 40 – Get Strong!

It’s leg day and this Lower Body Strength Workout is gonna get you STRONG!!! We have 5 different lower body exercises that include dumbbell exercises to build strength and power in the legs while hitting the abs with two of my favourite ab exercises.

Options are given for those with sensitive knees & osteoporosis.

Day 4 of the 21-Day Fit & Fierce Challenge.

TOOLS NEEDED

1 heavy dumbbell

THE WORKOUT

4 x 40sec
Goblet squat
Kickstand deadlift
Stationary lunge
Kickstand deadlift
Stationary lunge
Weighted crunch to leg drop
Running woman crunch

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FIT & FIERCE...
HERE WE COME.

 

PJ ox

Legs and Abs Superset Workout for Women Over 40

Legs and Abs Superset Workout for Women Over 40

34-Minute Legs and Abs Superset Workout for Women Over 40

Hit the legs and the abs with this special superset workout for women. You’ll feel the fire in the legs and core as we strengthen and tone your legs and abs.

TOOLS NEEDED

a pair of moderate dumbbells

THE WORKOUT

3 x 40sec
Alt lunge chop & lift
Sumo deadlift
Plank with dumbbell pull-thru

3 x 30sec
Front squat
Plank elbow to knee

3 x 40sec
Leg elevated deadlift
Leg elevated deadlift
Weighted crunches

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FIT & FIERCE...
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Legs, Shoulders & Abs for Women Over 40

Legs, Shoulders & Abs for Women Over 40

39-Minute Legs, Shoulders & Abs for Women Over 40

I picked the best exercises to strengthen your legs, shoulders and abs. We are also performing 4 sets of each series so you can really focus on your form and push through any plateaus you might be experiencing.

TOOLS NEEDED

a pair of moderate and heavy dumbbells and if you’re a beginner a chair

THE WORKOUT

4 x 45sec
Alternating reverse lunge
Shoulder presses
Plank to pike

4 x 45sec
Weighted glute tap outs
Arnold press
Tic toc mountain climbers

TIRED OF TRYING TO FIGURE OUT WHAT WORKOUTS YOU
SHOULD BE DOING?

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FIT & FIERCE...
HERE WE COME.

 

PJ ox

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