Barre Mat Workout

Barre Mat Workout

Barre Mat Workout – Knee-Friendly for Women Over 40

Train the tush and core, without hurting the knees, with this barre mat workout for women over 40.

⁣If you have been told to work your glutes or hips by a physiotherapist, or another health professional then you are gonna flip for this workout!

We target the inner and outer glutes pretty hard, while also working on the core muscles for a stronger posture.

I can’t wait to hear what you think of the workout! Please leave a comment below 👍🏽

FYI: there is a lot of kneeling, or on the knees, in this workout. So, if that aggravates your knees please grab some extra cushioning for under your knees before you push play.

 TOOLS NEEDED

nothing

THE WORKOUT

1. Plank with arm circles
2. Side plank with reach unders
3. Side reaches
4. Plank with knee to chest
5. Other side plank with reach unders
6. Side reaches
7. 3 legged dog to knee in
8. Starfish
9. Other leg – 3 legged dog
10. opposite arm & leg lifts
11. Side leg lifts
12. Clams
13. Feet elevated clams
14. Other leg – side leg lift
15. Other leg – clams
16. Other leg – feet elevated clams

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PJ ox

Abs and Booty Workout for Women Over 40

Abs and Booty Workout for Women Over 40

30-Minute Abs & Booty Cardio Workout for Women Over 40

This 30-minute abs and booty cardio workout is the perfect home workout.

No tools required, no jumping, and now… no excuses.

Be sure to leave a comment on the YouTube page after you’re done ❤️

 

TOOLS NEEDED

Nothing

THE WORKOUT

1. Low squat with 2 side steps
2. Opposite arm & leg lift pulses
3. Glute presses
4. Other leg/arm lift pulses
5. Other leg glute presses
6. Prone squats
7. Legs up ab burners
8. Oblique crunch
9. Other side
10. R leg bridge
11. L leg bridge
12. Bridge with pulses

2 x 40sec

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SHOULD BE DOING

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PJ ox

Barre Workout No Equipment

Barre Workout No Equipment

40-Minute Barre Workout for Women Over 40

This is a Fitness with PJ first! My first of many barre workouts I will be releasing on the channel.

I got certified last year and love the low impact nature of this type of workout. 

This is also Workout 1 in my Living Room Series. Workouts designed for home, with little to no equipment, for all levels.

 

TOOLS NEEDED

The back of a chair, your couch or a wall for balance

THE WORKOUT

1. Straight leg lifts with micro bends
2. Kicks
3. Leg lifts
4. Step out plies
5. Pulse
6. Inner thigh pull to side bend
7. Side leg lift
8. Pulse
9. Hold
— Do series with other leg x 2

10. Hip extension
11. Bent knee extensions
— Do series with other leg

12. PLank
13. Feet flexed crunch
14. Scissor legs

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SHOULD BE DOING

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PJ ox

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 🙂 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

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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FIT & FIERCE...
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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.

 

 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

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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FIT & FIERCE...
HERE WE COME.

 

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

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