Full Body Strength Workout Using the BOSU

Full Body Strength Workout Using the BOSU

Full Body Strength Workout Using the BOSU for Women Over 40

This workout is very simple in its programming. I took four compound, multi-joint exercises that train as many muscles as possible, and I lead you through those moves for three sets.

We do not dick around in this workout 😂 We are in, we lift and then we’re out.

This is the perfect strength training workout to do when you are short on time.

And, if you do not have a BOSU ball I show how you can do each move without one.

So, no worries babycakes I always got your back 😘But, the BOSU does add an element of fun that the ol’ ground just does not provide.

TOOLS NEEDED

BOSU (optional though), and a pair of light & heavy dumbbells

THE WORKOUT

1. Bulgarian lunge
2. Other leg
3. Chest press
4. Reverse flys
5. Alternating ab crossovers

3 x 40sec

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Intense Dumbbell Workout for Women Over 40

Intense Dumbbell Workout for Women Over 40

40-Minute Total Body Dumbbell Workout

This dumbbell workout is INTENSE! But, it’s awesome and it’s also the BEST circuit workout to strengthen, tone and burn a ton of calories.

And we only use one paid of dumbbells!

I was sore for days after this workout 😇😂 – you’re gonna love it!!

TOOLS NEEDED

A pair of moderate dumbbells 

THE WORKOUT

1. Dumbbell Clean
2. Push press
3. Front squat
4. Crush press
5. Renegade tricep kickbacks
6. 1 arm dumbbell snatch
7. Alternating piston rows
8. Other arm DB snatch

6 x 30sec

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Strength Workout to Prevent Osteoporosis

Strength Workout to Prevent Osteoporosis

 

30-Minute Strength Workout to Prevent Osteoporosis for Women Over 40

Osteoporosis, which literally means porous bone, is a disease in which the density and quality of bone are reduced. As bones become more porous and fragile, the risk of fracture is greatly increased.

And, this loss of bone occurs silently and progressively. Often there are no symptoms until the first fracture occurs.

The leading cause of osteoporosis is a lack of certain hormones, particularly estrogen in women and androgen in men.

Women, especially those older than 60 years of age, are frequently diagnosed with the disease.

However, those of us in menopause (or through it) also have lower estrogen levels – making our risk factors go up for osteoporosis.

The best way to build our bone? Strength training exercises and higher impact moves.

So… I married the two for this workout, giving you the perfect workout to prevent osteoporosis, while also toning our muscles.

 

TOOLS NEEDED

A pair of light & moderate dumbbells

THE WORKOUT 

1. Alternating lunges with bicep curls
2. Side hops over the dumbbell (low & high impact options shown)
3 x 30sec

3. Squat & shoulder press
4. Jumping jacks (low & high impact options shown)
3 x 30sec

5. Kneeling straight arm press backs
6. Sumo jump out with dumbbell pick-ups (low & high impact options shown)
3 x 30sec

7. Wide rows
8. Skaters (low & high impact options shown)
3 x 30sec

 

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SHOULD BE DOING

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PJ ox

Holiday Total Body Workout

Holiday Total Body Workout

30-Minute Total Body Christmas Workout

Join me for a some holiday fun with this 30-minute, total body workout.

For this workout we have 15 exercises in the Santa hat, and every minute I draw a new exercise. So no one (including me), knows what we will be doing.

It’s gonna be awesome!

We perform all 15 exercises, once through, stretch out the muscles for a few minutes afterwards and then you’re done and ready to take on the holidays… stronger and fitter.

 

TOOLS NEEDED

A pair of light & moderate dumbbells 

THE WORKOUT

1 x 60sec – 15 moves

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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PJ ox

One Dumbbell Total Body Home Workout

One Dumbbell Total Body Home Workout

One Dumbbell Total Body Workout for Women Over 40

This workout takes all the excuses away… cause it only uses only one dumbbell! I mean, everyone owns at least one dumbbell!

And if you don’t own a dumbbell, you can pick up one up at any fitness store for under $15 – depending on the size.

Making this a low cost, smart investment. Deal? Deal!

 

TOOLS NEEDED

1 moderate dumbbell

THE WORKOUT

1. Single arm snatch
2. Stationary lunge (or bridges if lunges don’t work for your knees)
3. Other arm snatch
4. Other leg forward lunge
3 x 40sec

5. 1 arm CHEK press
6. Other arm
7. Sumo deadlift to squat
3 x 40sec

8. Arm up reverse lunge
9. Other arm/other leg steps back reverse lunge
10. Squat with alternating side leg lifts
3 x 40sec

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
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PJ ox

Kettlebell Workout for Beginners

Kettlebell Workout for Beginners

25-Minute Total Body Kettlebell OR Dumbbell Workout

Tone the muscles with this 25-minute total body kettlebell workout.

And… if you don’t have a kettlebell no worries!

My buddy Ana is on set with me doing the whole workout with 1 moderate dumbbell.

 

TOOLS NEEDED

A kettlebell (2 differnt sizes is ideal) OR a moderate dumbbell

THE WORKOUT

1. Goblet squat
2. Alternating lunge with passes
3. Around the world
4. Squat & press
5. Other arm
6. 1 arm row
7. other arm
8. Kettlebell swings

3 x 30sec

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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