Stretching & Mobility Workout for Women Over 40

Stretching & Mobility Workout for Women Over 40

Stretching & Mobility Workout for Women Over 40

Work your mobility and flexibility with this 15-minute workout for women over 40.

TOOLS NEEDED

rolled towel and mat

THE WORKOUT

For this workout I hit all the areas which tend to be tight on those of us over 40:
– Shoulders
– T-spine (thoracic)
– Hips

Try this workout on its own, or after a cardio, HIIT or strength workout.

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Legs & Glute Cardio + Stretch for Women Over 40 DAY 12

Legs & Glute Cardio + Stretch for Women Over 40 DAY 12

Legs & Glutes Cardio for Women Over 40

Join me for this fun 30-minute cardio workout that focusses on the glutes. Perfect for women over 40.

DAY 12 14-Day Booty Love Challenge

Start with Day 1 here

This fun and sweaty workout goes by quick! I mean one minute we are warming up and the next minute I’m high-fiving you!

With the exception of the Glute Finisher at the end, this workout is all standing too. So, perfect if you don’t feel like getting on the ground today, or if up and down movements bother you.

Have fun and be sure to leave a comment below. I would love to hear from you.

TOOLS NEEDED

nothing

THE WORKOUT

1. 2 pulse alternating lunge
2. L repeater knee
3. R repeater knee
4. 2 shuffle squat
5. Skater with knee up
6. Squat, hop & twist
3 x 30sec

Glute Finisher
7. Staggered step bridges
8 x 20sec

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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FIT & FIERCE...
HERE WE COME.

 

PJ ox

Best Glute Stretches for Women Over 40 DAY 9

Best Glute Stretches for Women Over 40 DAY 9

Best Glute Stretches for Women Over 40

Stretches for the glutes to do after your workout or the day after a leg workout – if your booty is a tad sore.

DAY 9 14-Day Booty Love Challenge

Start with Day 1 here

This 15-minute stretch workout focusses on the glutes and hip rotators (hello piriformis).

Do little series after a leg workout OR the day after a leg workout if the booty is a little sore. Your glutes (and hips and low back) will love you for it.

 

TOOLS NEEDED

a chair

 

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

Yoga for the Lower Body for Women Over 40 DAY 5

Yoga for the Lower Body for Women Over 40

A yoga flow for the legs, glutes and hips for women over 40.

 DAY 4 14-Day Booty Love Challenge

Start with Day 1 here.

I’ve been a certified yoga instructor for a number of years now, however, I don’t get to practice it as much as I would like.

When I initially got certified I was teaching a variety of outdoor fitness classes to my clients (this was before I owned The Studio) and I couldn’t wait to share my new “skillset” with them.

After the first class, though, it was evident that something was not right.

So, I asked them to be honest with me and let me know their thoughts on a regular yoga class with me. They all looked at each other and then a few of the blurted out, almost at the same time, “We don’t really know what to do with “this type of PJ” “.

Meaning they did not know how to cope with “gentle” yoga PJ telling them to go at their own pace, find child’s pose if they needed it, and have a nap if that’s what they wanted.

They much preferred “Boot Camp PJ” where I regularly yelled at them, told them to suck it, and threatened to throw my water bottle at them if they stopped (true story) 😂

So… yoga-PJ only comes out every so often on YouTube, and never in person. HAHAHA.

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

Strength & Mobility Workout

Strength & Mobility Workout

Strength & Mobility Workout for Women Over 40

Get stronger and move better this strength and mobility workout for women over 40.

This workout starts out with total body strength, moves into a fun little 2:30 minute core workout, and ends with 15-minutes of mobility and flexibility drills to help you move better.

This workout is perfect for all levels and can be added with a walk or short cardio session beforehand if you want.

 TOOLS NEEDED

a pair of light & moderate dumbbells + 1 heavy

THE WORKOUT

1. Squat with shoulder presses
2. Side lateral raises
3 x 30sec

3. Arms stay up rows
4. Weight frog bridges
3 x 30sec

5. Behind head tricep extensions
6. Squat + pulse (mod: wall sit)
3 x 30sec

7. 1 DB curl
8. 1 DB Sumo deadlift
3 x 30sec

Core:
1. 1/2 Turkish get up with bridge
2. Other side
3. Single sided bicycles
4. Other side
5. V sit, thread the needle
1 x 30sec

Mobility & Flexibility Drills

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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FIT & FIERCE...
HERE WE COME.

 

PJ ox

Fix Rounded Shoulders In 3 Steps

Fix Rounded Shoulders In 3 Steps

Fix Rounded Shoulders In 3 Steps for Women Over 40

With age comes wisdom… and unfortunately, at times, bad posture and rounded shoulders.

While we can all agree that rounded shoulders is not an attractive look, it is a lot more insidious than just pure vanity.

Rounding of the shoulders can cause neck pain, shoulder pain, and even back pain. Leaving us unable to reach our potential in our workouts, and possibly making day-to-day tasks uncomfortable.

What are the causes? Usually, tight pecs (chest muscles), biceps, upper traps, levator scap and lats, and overstretched (and weak) mid/lower traps and rhomboids.

In this workout, we cover the three aspects needed to improve rounded shoulders: mobility, strength, and flexibility.

Of course, we can’t fix the shoulders completely if you don’t address your everyday posture.

Fixing these daily tasks that may contribute to rounded shoulders:

– using a smartphone or tablet
– using a computer or laptop
– sitting for long periods
– driving a vehicle
– bending over repeatedly
– carrying heavy objects all-day

I chat about this during the workout too.

Tools needed:

nothing

The Workout

Mobility:
1. 90/90 t-spine reach 30-60sec
2. T-spine opener 30-60sec
3. Open book & rainbows 30-60 sec

Strength:
4. Prone angels
5. Push up presses
6. Y & T raises 3 x 30sec

Stretches:
Neck, levator scap, lats, t-spine, pecs, pec minor

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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