BOSU (Optional) Strength Workout with Dumbbells for Women Over 40

BOSU (Optional) Strength Workout with Dumbbells for Women Over 40

34-Min BOSU (Optional) Strength Workout with Dumbbells for Women Over 40

Grab your BOSU ball (or not!) for this super setting, same muscle group strength workout. While your BOSU ball is optional, your dumbbells aren’t!

Using a couple of pairs of dumbbells we will tri-set the SAME muscle group for two sets, working all the major muscles in your body.

This will torch your muscles and help break through any plateaus you might be experiencing.

And be sure to stick around for the awesome little ab finisher I have programmed for you!

TOOLS NEEDED

pair of moderate and light dumbbells, BOSU (optional)

THE WORKOUT

2 x 45sec
Chest fly & bridge
Skullcrusher & bridge hold
Plank ups

2 x 45sec
Depth squat
Hesitation lunge
Hesitation lunge

2 x 45sec
Bird dog row
Bird dog row
Pullovers

Ab Finisher:
1 x 30sec
Russian twists
Dead bug
Side crunch lift
On side leg lift (alt: side plank)
Side crunch lift
On side leg lift (alt: side plank)

00:00 Introduction
01:07 Warm-up
04:11 Workout
23:00 Ab Finisher
28:07 Cool-down & stretches

TIRED OF TRYING TO FIGURE OUT WHAT WORKOUTS YOU
SHOULD BE DOING?

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FIT & FIERCE...
HERE WE COME.

 

PJ ox

Total Body 1 Dumbbell Metcon Workout for Women Over 40

Total Body 1 Dumbbell Metcon Workout for Women Over 40

29-Min Total Body 1 Dumbbell Metcon Workout for Women Over 40

Day 12 of the 12-Days of Christmas Challenge

Challenge the muscles and test your metal using only 1 dumbbell in this Metcon (metabolic conditioning) workout. We’ll be powering through compound exercises with minimal rest in between to help burn calories and increase our metabolic rate both during and after our workout.

TOOLS NEEDED

1 moderate weight

THE WORKOUT

2 x 45sec
Reverse lunge dumbbell press
Reverse lunge dumbbell press
Bear hold taps
Bridge w/ skull crusher
Pullover w/ leg drop
Squat to chest press
Side lunge to high row
Side lunge to high row

Pre-hab exercise:
Ankle mobility drill
Soleus stretch

00:00 Introduction
01:04 Warm-up
05:02 Metcon workout
21:06 Cool-down
23:08 Ankle mobility drills
28:20 Stretches

TIRED OF TRYING TO FIGURE OUT WHAT WORKOUTS YOU
SHOULD BE DOING?

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FIT & FIERCE...
HERE WE COME.

 

PJ ox

Low or High Impact Tabata & Ab EMOM Workout for Women Over 40

Low or High Impact Tabata & Ab EMOM Workout for Women Over 40

34-Min Low or High Impact Tabata & Ab EMOM Workout for Women Over 40

Day 11 of the 12-Days of Christmas Challenge

Starting with a cardio Tabata you’ll torch some calories and work the legs. Low and high-impact options are shown so this Tabata is all-levels friendly!

Once we are nice and warm and sweaty you’ll move into an AWESOME ab EMOM (every minute-on-the-minute) for 10 rounds of ab-burning fun.

Beginner and osteo-friendly options are shown during this section with a chair.

TOOLS NEEDED

a chair if you’re a beginner

THE WORKOUT

5 x 20sec
Repeater knee
Repeater knee
Squat & squat jump (alt: squat to squat pulse)
Squat jacks (alt: low-impact squat jacks)

Ab EMOM:
10x
8 a leg mountain climbers
8 a leg plank tap outs
8 ea side bicycle crunches

Pre-hab exercise for the low back:
Bird dog

00:00 Introduction
01:19 Warm-up
05:14 Low or high impact Tabata workout
15:22 Cool-down
18:36 Ab EMOM
28:08 Bird dog & stretches

TIRED OF TRYING TO FIGURE OUT WHAT WORKOUTS YOU
SHOULD BE DOING?

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FIT & FIERCE...
HERE WE COME.

 

PJ ox

20-Minute Total Body Strength for Women Over 40

20-Minute Total Body Strength for Women Over 40

20-Minute Total Body Strength for Women Over 40

Day 6 of the 12-Days of Christmas Challenge.

Hit all the muscles with this multi-joint workout. The strength portion is 21-minutes long (with your warm-up), leaving us 10-minutes for auxiliary work and stretches – if you have the time.

Options are given for people with sensitive knees, and if you have shoulder or neck issues you’ll want to stick around until the very end! I’ll show you one of my favourite mobility exercises to improve your range of motion as well as strengthen your posture muscles.

TOOLS NEEDED

a pair of light, moderate & heavy dumbbells, access to a wall

THE WORKOUT

2 x 45sec
Spit squat (alt: standing fire hydrant)
Spit squat (alt: standing fire hydrant)
Deadlift to high row
Push up to pull thrus
Plie squat
Y & T flys
Bicep combo
Bridges w/ narrow chest presses
Alternating get-ups w/ shoulder presses (alt: squat & press)

Pre-hab Exercise:
Wall Slides

00:00 Introduction
01:21 Warm-Up
04:50 Strength Workout
22:47 Cool-down
24:36 Wall slides
26:58 Stretches

TIRED OF TRYING TO FIGURE OUT WHAT WORKOUTS YOU
SHOULD BE DOING?

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FIT & FIERCE...
HERE WE COME.

 

PJ ox

Total Body Strength & Conditioning Workout for Women Over 40

Total Body Strength & Conditioning Workout for Women Over 40

30-Min Total Body Strength & Conditioning Workout for Women Over 40

Day 1 of our 12 Days of Christmas Challenge.

This strength and conditioning workout will work both your muscles and your cardio. Using compound moves (multi-joint) we’ll hit all the major muscle groups, while also challenging our cardio. Perfect for any level and be sure to stick around until the end – especially if you’ve ever struggled with tennis elbow.

TOOLS NEEDED

a pair of heavy dumbbells and (1) moderate and light

THE WORKOUT

4 x 40sec
Weighted squat & pulse
Row hold
Chest press hold
Squat jump to clean & press
Suitcase deadlift to calf raise

Pre-hab exercise – Wrist Extensions 2 x 12 reps

00:00 Introduction
01:31 Warm-up
05:29 Workout
24:24 Cool down
25:56 Forearm extensions
28:51 Stretches

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

Quick TRX Workout for Women Over 40

Quick TRX Workout for Women Over 40

23-Min Quick TRX Workout for Women Over 40

Hit those muscles with this 20-minute total body TRX workout. Using the straps we’ll flow through a five TRX exercise, circuit-style, and using compound exercises so you get the most bang for your workout.

HOT TIP: You’ll also learn how to lengthen and shorten your straps like a pro.

TOOLS NEEDED

TRX

THE WORKOUT

3 x 45sec
1 leg squat to balance
Wide to narrow pull-ups
1 leg squat to balance
Front squat to tricep press
I, Y, T

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

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