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

TIRED OF TRYING TO FIGURE OUT 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

DAY 15 – Yummy Leg Stretches

DAY 15 – Yummy Leg Stretches

15-Minute Yummy Leg Stretches Women Over 40

Stretch and release your legs with this relaxing 15-minute stretch session. We will focus on your calves, hamstrings, quadriceps and hip flexors.

This is the perfect stretch session for after a workout, run or bike ride – and it’s a great active recovery workout too.

Day 15 of the 21-Day Fit & Fierce Challenge.

TOOLS NEEDED

a chair with a high backing, or a wall

THE WORKOUT

Assisted standing hamstring stretch
Toe up
Calf stretch
Bent knee calf stretch
Quadricep stretch
— other leg

Hip flexor
Hip flexor quad
Downward dog
— other side

Seated hamstring stretch
— other leg

Legs up on wall

TIRED OF TRYING TO FIGURE OUT 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

DAY 10 – Upper Body Stretch – Release Tight Neck, Shoulders, Chest & Back

DAY 10 – Upper Body Stretch – Release Tight Neck, Shoulders, Chest & Back

15-Minute Upper Body Stretch – Release Tight Neck, Shoulders, Chest & Back

Release your tight neck, shoulders, pecs (chest) and back with this 15-minute upper body stretch routine. If you suffer from neck, shoulder or back pain, you will love these stretches!

Day 10 of the 21 Day Fit & Fierce Challenge.

TOOLS NEEDED

mat

THE WORKOUT

Spine & shoulder stretch
Scorpion
Cobra to neck nods
Cobra to neck rolls
Child’s pose to lat stretch
Kneeling posterior neck stretch
Kneeling side neck stretch
Levator scapulae
Pec stretch
Seated side body/back
Modified wild thing pose
Spinal twist w/ pec stretch
Total body stretch
Savasana

TIRED OF TRYING TO FIGURE OUT 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

DAY 5 – Easy Stretches for All Levels

DAY 5 – Easy Stretches for All Levels

22-Minute Easy Stretches for All Levels

This total body stretch routine is perfect for beginners! Add it on after a workout, run, hike or bike ride to work out the tight areas of your legs, hips, spine and shoulders.

Day 5 of the 21-Day Fit & Fierce Challenge.

TOOLS NEEDED

2 yoga blocks & a mat

THE WORKOUT

Cat & cow
T-spine rotation
Child’s pose w/lat stretch
Hip flexor 4:40
On side quad stretch
Spinal twist
Hamstring stretch
Glute stretch
Glute & hip stretch

TIRED OF TRYING TO FIGURE OUT 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

Flexibility Stretches for Beginners Over 40

Flexibility Stretches for Beginners Over 40

19-Minute Flexibility Stretches for Beginners Over 40

Using a wall and a chair you will be guided through a full-body series to help increase your flexibility.

This session is perfect for beginners and the inflexible to the inflexible looking for a gentler stretch session – and everyone else in between.

TOOLS NEEDED

a chair with a back & access to a wall.

TIRED OF TRYING TO FIGURE OUT 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

Lower Body Stretch & Release for Women Over 40

Lower Body Stretch & Release for Women Over 40

20-Minute Lower Body Stretch & Release for Women Over 40

Stretch and release your lower body with this stretch and flow session. Focussing on the hips, adductors and hamstrings this is the perfect stretch to do after a workout, or if you have tight hips or hamstrings.

TOOLS NEEDED

yoga block and strap

THE WORKOUT

Calf, hip flexor & t-spine
Hip flexor
Hip flexor & hamstring flow
Adductor stretch & hope opener
Straight leg adductor stretch
Other leg
Butterfly stretch
Glute & low back stretch
Dynamic hamstring stretch
Static hamstring stretch
Other leg
Supine double leg adductor stretch

TIRED OF TRYING TO FIGURE OUT 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

Sign UpTo Receive Your 21 Day Fitness Program

Start receiving your personalized fitness program by entering your name, email, and answer 2 simple questions.

Do you currently work out?
Fitness Goal

WE HAVE LIFT OFF! Now, go head to your In Box to confirm your subscription so I can send you your first workout 👊🏼