Full Body Resistance Band

Full Body Resistance Band

 

25-Minute Full Body Resistace Band Workout

OMG! This Full Body Resistance Band Workout to Tone Women Over 40 is the bomb.

Using a booty band we hit all the muscles in the upper body, the lower body and the core.

You are gonna love it ❤️

 

TOOLS NEEDED

Booty Band (try these bands – that’s what I’m using in the video)

THE WORKOUT 

1. Static bicycles
2. Bridge with knee pulls
3. Push up + superwoman combo
4. Squat pulse combo
5. Kneeling pulldowns
6. Sit up & row
7. Stagger stance deadlift
8. Other leg deadlift
3 x 30sec

 

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TRX Cardio Circuit

TRX Cardio Circuit

35-Minute TRX Cardio Workout

This 35-minute TRX cardio workout is perfect for beginners to experienced. I break down all the TRX moves, showing low and high impact options, with even a quick tutorial on how to length the straps quickly.

Through the whole workout I cue you on form, and how to ramp it up, or tone it down. It’s the perfect all levels workout.

TOOLS NEEDED

TRX

THE WORKOUT

1. Palms up low row
2. Skaters
3. V lifts
4. Jumping jacks
5. Chest press
6. Knee drive – L
7. Tricep extensions
8. Knee drive – R

1 x 50sec
1 x 40sec
1 x 30sec
1 x 20sec

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Trainer’s Surprise

Trainer’s Surprise

 

35-Minute Weight Training Workout for Women

This is my 2019 Halloween Special! And do I have a scary workout for you.

I have written out 20 different exercises and placed them in a pot. With each beep of the timer I draw a new exericse out of the pot… never knowing what is coming up.

It’s a trainer surprise!

This was a lot of fun filming, and I think you are going to love it! But, as always, leave on the YouTube channel and tell me what you thought.

ox PJ

 

TOOLS NEEDED

A pair of light, moderate & heavy dumbbells 

THE WORKOUT 

Not sure?? But, I do know it’s 20 moves, 45 seconds a move, 15 seconds rest and one time through.

 

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15-Minute Total Body Dumbbell Workout

15-Minute Total Body Dumbbell Workout

15-Minute Total Body Dumbbell Workout

This quick little dumbbell workout will hit every muscle in your body.

Great workout for when you are short on time, or if you like A LOT of variety in your workout.

TOOLS NEEDED

A pair of moderate dumbbells + 1 light

THE WORKOUT

1. Walk out push up
2. Squat with side leg lift
3. Alternating bent over rows
4. Dumbbell together chest presses
5. Frog pumps
6. Low back extension with lat pulldown
7. Squat press
8. Staggered stance deadlift
9. Other leg
10.Alternating bicep curls
11. Side plank with rear delt lifts
12. Other side
13. Dumbbell plank pull with downward dog
14. Tricep kickbacks + pump

1 x 50sec

21 DAY FITNESS PROGRAM

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PJ ox

Bootcamp Workout for Women

Bootcamp Workout for Women

30-Minute Bootcamp Workout for Women

This 30-minute bootcamp circuit workout is perfect for all levels. Using only one pair of dumbbells this is a great workout for home too.

As well, there are no burpees in this workout! Which is very rare for a bootcamp, so you’re welcome. ox PJ

TOOLS NEEDED

A pair of moderate dumbbells

THE WORKOUT

1. Goblet squat
2. 1 leg offset deadlift
3. Other leg
4. Sumo jump out squats
2 x 45sec

5. Bent over row to reverse flys
6. Shoulder press to tricep extension
7. Jumping jax
2 x 45sec

8. Side to front shoulder raises
9. Tricep kickbacks
10. Squat thrusts
2 x 45sec

11. Russian twists
12. Plank
13. Dumbbell pass ab drill
14. Reverse curls
1 x 40sec

21 DAY FITNESS PROGRAM

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PJ ox

BOSU Ball Full Body Cardio

BOSU Ball Full Body Cardio

20-Minute BOSU Ball Full Body Workout

This total body workout uses the BOSU ball to get train the muscles, and get the heart rate up.

So, go grab your BOSU ball for a full body, fat burning cardio workout.

*TIP: this can be done without a BOSU, or you can also sub a STEP in

 

TOOLS NEEDED

BOSU Ball (optional)

THE WORKOUT

1. Squat up & over
2. Knee up side to back
3. Other leg
4. Frogger push up
5. Knee jump to back lunge
6. Other leg
7. Sit to stand (with jump)
8. Tap & squat thrust

2 x 45sec

 

21 DAY FITNESS PROGRAM

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PJ ox

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