At Home Lower Body Workout | No Equipment

At Home Lower Body Workout | No Equipment

25-Minute At Home Lower Body Workout | No Equipment for Women Over 40

Train your thighs, hips and glutes with this at-home lower body workout. No equipment is required, and suitable for all levels, as well as programed for women over 40.

Tell your hips to get ready to feel the burn!

Day 23 of the 25 in 25 Challenge!

TOOLS NEEDED

a chair or wall for balance

THE WORKOUT

3x 45sec
Curtsey lunge
Side leg lifts
1 leg deadlift

3 x 45sec
Curtsey lunge
Side leg lifts
1 leg deadlift

3 x 45sec
Bridge
Bridge hold
Frog pumps

Try this No Planks Ab Finisher afterwards

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SHOULD BE DOING

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Inner & Outer Thigh Workout with 1 Dumbbell for Women Over 40

Inner & Outer Thigh Workout with 1 Dumbbell for Women Over 40

30-Minute Inner & Outer Thigh Workout with 1 Dumbbell for Women Over 40

A quick inner and outer thigh workout with 1 dumbbell.

Suitable for all levels, we will strengthen the inner and outer thighs using some of my favourite exercises.

Programmed for women over 40, but really any age will love this strength workout.

Day 18 of the 25 in 25 Challenge!!

TOOLS NEEDED

1 heavy dumbbell and for beginners a chair

THE WORKOUT

2 x 40sec
Cossack lunge
Cossack lunge
Side to side jump lunge

2 x 40sec
Standing fire hydrant
Standing fire hydrate
Gate swings

2 x 40sec
Inner thigh toe touches
Inner thigh toe touches
Supine leg flutters

Fire hydrant x15
Pulses x 8
Hold x 8

Fire hydrant x15
Pulses x 8
Hold

Inner thigh lifts x15
Pulses x8
Hold

Inner thigh lifts x15
Pulses x8
Hold

Improve your squats with this! Check out this fit tip.

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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Quick Legs & Abs with Dumbbells for Women Over 40

Quick Legs & Abs with Dumbbells for Women Over 40

20-Quick Legs & Abs with Dumbbells for Women Over 40

A 20-minute quick legs & abs strength workout with dumbbells. Great for all levels, modifications shown throughout, and designed for women over 40.

I also show you how you can add a stability ball, or BOSU ball to get more out of the abs training.

Now, grab your dumbbells and let’s do this!

🙌🏽 Day 11 of the 25 in 25 Challenge!!

TOOLS NEEDED

a pair of mod dumbbells & a BOSU or stability ball if you own one

THE WORKOUT

3 x 40sec
Reverse lunge pulses
Ab crunches

3 x 40sec
Reverse lunge pulses
Bicycles

3 x 40sec
3 sumo squat + 3 jump squats
Plank with hip extension & abduction

Got more gas in the tank? Try this 10-min cardio finisher

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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FIT & FIERCE...
HERE WE COME.

 

PJ ox

Lower Body Burn for Women Over 40 | Leg Workout for Home

Lower Body Burn for Women Over 40 | Leg Workout for Home

20-Minute Lower Body Burn for Women Over 40 | Leg Workout for Home

Using only 1 dumbbell, you will cycle through 5 of my favourite lower body strength exercises that will hit all the muscles in the legs. And… by only using one dumbbell, you will also fire up your core and your balance!

As an added bonus, I also teach you one of my favourite hip mobility drills as a warm-up to help loosen up the hips and low spine.

💥 This is also Day 4 of the 25 in 25 Challenge! 💥

TOOLS NEEDED

1 heavy dumbbell & access to something to put your feet up on (I am using a stability ball, but a bench, chair or side of your couch will work just as well!)

THE WORKOUT

EA SIDE: 2 x 45sec
Hip mobility squat
Reverse lunge
Alternating squat & lunge

2 x 45sec
Alternating 1 leg deadlift
Elevated bridges

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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FIT & FIERCE...
HERE WE COME.

 

PJ ox

Buns & Guns Fun – Workout for Women Over 40

Buns & Guns Fun – Workout for Women Over 40

46-Min Buns & Guns Fun for Women Over 40

If you are looking to hit the glutes & hips AND the biceps & triceps, this will soon be your favourite workout!

We begin with a brutal but much-needed glute activation series, followed by a strength workout alternating between the upper and lower body.

The glute activation series is something I recommend everyone add to the weekly routine if you suffer from sore knees and or low back pain. In addition, the muscles we hit with this series may help strengthen some areas of the hips and glutes that can trigger knee and back pain.

TOOLS NEEDED

booty band, 1 heavy & a pair of moderate

THE WORKOUT

Squat travels
Hip extension
Hip extension
Hip abduction
Hip abduction
2 squats knee up
2 squats knee up
Skater 1 leg
Skater 1 leg
Bridges

2 x 40sec
Wide to narrow curl
Sumo squat

2 x 40sec
Tricep extension
Deadlifts

2 x 40sec
Across body curls
Crossover lunge

2 x 40sec
Skullcrushers
Frog pump

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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FIT & FIERCE...
HERE WE COME.

 

PJ ox

Quick Leg Workout for Women Over 40

Quick Leg Workout for Women Over 40

25-Min Quick Leg Workout for Women Over 40

Grab your dumbbells and booty band for this quick leg workout for women over 40. Using all my favourite exercises, we will hit the thighs, hips, glutes and core.

This is a functional leg workout, working each leg one at a time throughout the entire program.

You are going to LOVE this workout!

PS: options are given if lunges bother your knees.

TOOLS NEEDED

a pair of heavy, booty band, and a weight bench/plyo box/or sturdy chair

THE WORKOUT

2 x 45sec
Single leg side step ups
Single leg side step ups

2 x 45sec
Single leg hip thrust
Single leg hip thrust

2 x 45sec
Bulgarian lunge
Bulgarian lunge

2 x 45sec
Single leg assisted deadlift
Single leg assisted deadlift

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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