Inner & Outer Thigh Workout

Inner & Outer Thigh Workout

Inner & Outer Thigh Workout for Women Over 40

⁣I feel you are going to LOVE this workout. My inner thighs were sore for days after filming this workout – which means you may feel the “love” for days too!

And that is a GOOD thing, little grasshopper!

You see the inner thigh muscles (adductors), and the outer hip muscles (gluteus medius) tend to be weak, which can lead to havoc to our knees, our low back and our hips.

I have lost track of how many people I’ve trained in the last 25 years whose physiotherapist told them that they need to strengthen their inner & outer thighs.

These are important muscle groups, and in this workout we hit them hard.

There are also some activities that will really benefit from this workout too. For instance, if you run, bike, hike, walk, play soccer or hockey this workout is right in your lane.

And, for the rest of you… give it a go and let me know if you find any muscles complaining πŸ™‚ Cause if you do then that means we need to focus on those.

OK? OK!

TOOLS NEEDED

nothing

THE WORKOUT

1. Step out side lunge
2. Other side
3 x 40sec

3. Plie squat
4 x 25 reps

4. Inner thigh lifts
5. Inner thigh pulses
6. 1-leg bridges
7. Other leg inner thigh lifts
8. Other leg pulses
9. Other leg 1-leg bridges
2 x 45sec

10. Side plank with leg lift
11. Clams
12. Other side plank with leg lift
13. Clams
2 x 45sec

14. Inner thigh squeeze with bridge
15. Hold & pulse
16. Frogs
2 x 45sec

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SHOULD BE DOING

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PJ ox

Butt & Thigh Cardio Workout

Butt & Thigh Cardio Workout

Butt & Thigh Cardio Workout for Women Over 40

For this workout, we are hitting all my favourite areas to train: the quads, hamstrings, hips & glutes, with one of my favourite training protocols – HIIT (high-intensity interval training).

I’ve got low and high impact options for ya, and you don’t need any tools either!

So, this workout is perfect if you’re on vacation, or if you just don’t feel like hauling out your dumbbells, or if you just want to get your runners on and GO!

I recommend you stay until the very end too. I have a special little ladder finisher for ya, with some great stretches after.

 

Β TOOLS NEEDED

nothing

THE WORKOUT

1. Squats
2. Butt kicks
3 x 30sec

3. Alternating crossover lunge
4. Jumping jacks
3 x 30sec

5. Lunge with side leg lift
6. Speed skater
3 x 30sec

7. Alternating 1 leg deadlift
8. 3 static squats jumps to step out side lunge
3 x 30sec

Ladder:
Jump squat to tap outs 10 reps – 1 rep

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PJ ox

Leg Day Workout for Women with Dumbbells

Leg Day Workout for Women with Dumbbells

Leg Day Workout for Women with Dumbbells for Women Over 40

Join in on the leg, booty, hips, core fun!

This workout targets EVERYTHING from the waist down. We train the body in functional movement patterns (hello step-ups & lunges), which in turn will strengthen your muscles for real-life situations.

So, whether you are a walker, runner, hiker, or maybe a wanna-be walker, runner, hiker – this workout will help.

You are also going to LOVE the booty band finisher I have for us at the end!!

George & Bella, my two hound dogs, also make an appearance in this workout. And George shows off his mad skills he’s learned through 11 weeks of obedience classes (note: this sentence is typed dripping in sarcasm).

TOOLS NEEDED

a pair of heavy dumbbells, booty band, and a chair, or bench (make it sturdy cause we are stepping on top of it)

THE WORKOUT

1. Squat with booty band
30 reps / 20 reps / 10 reps

2. 1 leg squat onto chair/bench to forward lunge
3. Other leg
4. Double crunch on chair/bench
3 x 45sec

5. Side step ups
6. Other leg
3 x 30sec

7. Staggered deadlift
8. Other leg staggered
2 x 30sec

Booty Band Finisher:
1. Seated hip abduction leaning back x30
2. Seated hip abduction seated upright x30
⁣3. Seated hip abduction leaning forward x30

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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FIT & FIERCE...
HERE WE COME.

 

PJ ox

Glute Band Tabata Workout

Glute Band Tabata Workout

Glute Band Tabata Workout for Women Over 40

I am not going to lie. This workout is hard and you aren’t going to like me very much when we get to exercise #3.

It’s tough, it burns, and it kinda sucks.

BUT…. I was very proud of myself after the 8 rounds, and now I am very proud of you too πŸ™ŒπŸΌ

You see, for this Tabata workout, we do each exercise for 8 rounds before we move onto the next exercise. Typically we circuit through our Tabata moves – but not for today’s awesome little glute cardio workout.

You might be thinking, “PJ, why are you being so mean to me? I have never done anything to you??!!!”. And that’s a great question, and I agree you’ve done nothing to me. You are super-duper amazing.

However…. you come to my workouts to see results, and in order to see results I need to keep changing the training principles, the exercises and the tempo of movement so you keep kicking a** with your progress.

So, little grasshopper, this workout is with the best intentions. Even if it does suck πŸ˜‚πŸ˜‡

TOOLS NEEDED

glute band (however you can do this without one)

THE WORKOUT

1. Banded ankle jumping jacks
2. High knees
3. Plank jacks
4. 180-degree squat jump

8 x 20sec for each exercise

5. Banded bridge with 3-sec pause
3 x 30sec

6. Standing hip extension
2 x 30sec

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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HERE WE COME.

 

PJ ox

No Squat Leg Workout

No Squat Leg Workout

30-Minute No Squat Leg Workout for Women Over 40

No squats, no lunges, no impact!

Join me for a 30-minute leg workout that’s easy on the knees, but tough on the hips & glutes Β πŸ‘ŠπŸΌ

We do absolutely no squats or lunges for the 30-minutes… but I promise you it’s gonna leave your ass sore.

Trainer’s promise Β πŸ’‹

A little history on this workout:

This is the second time I did this workout on camera.

I recorded a great one, with my boy George, only to get home to find out that my mic was broken – and it was 30-minutes of white noise instead of 30-minutes of me cuing you through all these moves.

F*CK!

I swear all my past indiscretions are being taken out on me with mics and YouTube videos.

Karma… you suck!

I’ve had my FAIR share of mic incidents. Some of them are my fault… oops… you mean I have to remember to turn the button to “on” to be heard. Duly noted.

To others that are not: random people complaining about the quality of sound, to people claiming that they hate hearing me breathe, to the odd noise blow ups in the middle of videos for 1-2 minutes.

To now this… no sound.

So, off I went (a few days later) and recorded it again.

Sadly George was not with me, but the boom mic that I was using worked and here we go.

A finished product for you.

 

TOOLS NEEDED

1 moderate dumbbell (beginners – no dumbbell)

THE WORKOUT

1. Hip extension with DB behind knee
2. Same side – fire hydrants with kick
3. Same side – downward
3 legged dog to high plank
4. Other leg hip extension
5. Other leg fire hydrants with kick
6. Other side DD to high plank
7. Prone squats (don’t worry!!! It’s not really a squat)
8. 1 leg bridge
9. Other leg
10.Frog pumps

2 x 50sec

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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FIT & FIERCE...
HERE WE COME.

 

PJ ox

Resistance Band Workout for the Glutes

Resistance Band Workout for the Glutes

35-Minute Resistance Band Workout Women Over 40

Booty love is happening today!

Using the booty band we target the glutes, hips & thighs.

Now… if you do not own a booty band I can 100% guarantee this workout will still work ya!

However, I highly recommend you get yourself a band.Β They are cheap, easy to store, and a lot of fun to use.

FYI about this workout too: this resistance band workout is great for people who suffer with knee pain, or have been told by their physiotherapist to work on your glutes and glute med (outer hip) muscles.

PS – also a great workout to do while on vacation! Just saying πŸ™‚

 

TOOLS NEEDED

Booty band (optional)
1 moderate dumbbell for ind/adv

THE WORKOUT

1. Squat
2. Alternating short lunges
3. Duck walks (AKA – the stupidest looking exercise… ever)
3 x 50sec

4. Bridges
5. Frog pump
6. L hip extensions
7. R hip extensions
3 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

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