Foam Rolling Series for the Upper Body for Women Over 40

Foam Rolling Series for the Upper Body for Women Over 40

Foam Rolling Series for the Upper Body for Women Over 40

A 10-minute foam rolling series for the upper body for women over 40. Let’s foam roll you to better posture.

This routine is a MUST for anyone who sits for prolonged amounts of time, throughout the day.

Whether it’s in front of a computer, commuting to and from work, or if you drive for your job you need to work on getting movement back to your upper body, your thoracic spine.

Tightness in this area can lead to shoulder and neck pain, which are pains to live with and can be workout buzzkills.

And… if you want to work your posture, or if you already have some discomfort in shoulders or neck, this little 10-minute workout is a gem for you as well.

I made this series quick, so you can easily implement it into your day, and also added two of my favourite mobility drills to warm up the upper back at the beginning.

⁣Have fun!

TOOLS NEEDED

roller

THE WORKOUT

1. 4 point spinal warm up
2. T-spine rotations
3. T-spine rolls
4. T-spine pulses
5. Bridge with T-spine compressions
6. Shoulder blade rolls
7. Other shoulder
8. Pec stretch
9. Upper back stretch

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After Workout Stretches  for Women Over 40

After Workout Stretches for Women Over 40

After Workout Stretches for Women Over 40

Join me for a quick after a workout, total body stretch routine for women over 40.

DAY 13⁣ – FIT IN 15

This great little stretch routine will hit all the muscles, no matter what workout you just did.

This is also a great mid-day “I’ve got to move my body” series, or an early morning or PM stretch.

Basically, anytime you can fit this in your body will thank you for it!

For 12 minutes we target the hips, glutes, legs, low back, as well as all of the muscles of the upper body.

Enjoy…

TOOLS NEEDED

a chair

 

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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HERE WE COME.

 

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10-Minute Total Body Stretches for Women Over 40

10-Minute Total Body Stretches for Women Over 40

10-Minute Total Body Stretches for Women Over 40

Stretch out all the tight areas with this total-body stretch for the over 40 body.

DAY 6 – FIT IN 15 CHALLENGE

I quite enjoyed filming this little workout and could have gone on for another 10 minutes, plus more!

But, I wanted to keep this quick for those times when you have very little extra time to your day, as well as keep it short so you can easily add it on after a workout.

Enjoy…

TOOLS NEEDED

a pillow or cushion, a chair

THE WORKOUT

– Cat & cow
– Child’s pose
– Hip flexor
– Quad
– Other hip flexor
– Quad
– Seated low back stretch
– Seated figure 4
– Other hip
– Seated hamstring stretch
– Other leg
– Seated chest stretch
– Seated neck stretch
– Levator scap
– Other neck stretch
– Other LS

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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FIT & FIERCE...
HERE WE COME.

 

PJ ox

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.

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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HERE WE COME.

 

PJ ox

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

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