Stability Ball Total Body Strength Workout for Women Over 40

Stability Ball Total Body Strength Workout for Women Over 40

40-Min Stability Ball Total Body Strength Workout for Women Over 40

Grab your stability ball (aka fitness ball/Swiss ball) for this total-body strength workout.

Starting with a core burner Tabata 🔥 we then move into a strength workout supersetting your upper and lower body. With this type of supersetting you will hit all the major muscle groups, while also ensuring that each group gets the right amount of rest before we hit it again.

This workout is perfect to pair with my 10-Min Stability Ball Workout too!

TOOLS NEEDED

stability ball and a pair of light, moderate and heavy dumbbells

THE WORKOUT

4 x 20sec
Bear plank tuck

4 x 20sec
Stir the pot

3 x 45sec
Chest press
Hip thrusts
Reverse flys

3 x 45sec
Crush press
Hamstring curls
Lat pulldown wonder woman’s

3 x 45sec
Skullcrushers
Bicep curls
Bridges

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

GRAB MY 25 DAY FITNESS PROGRAM AND LET ME DO THE PROGRAMMING FOR YA.

 

FIT & FIERCE...
HERE WE COME.

 

PJ ox

Total Body Strength Workout with the BOSU Ball

Total Body Strength Workout with the BOSU Ball

40-Minute Total Body Strength Workout with the BOSU Ball for Women Over 40

Work your strength, balance and your core with my newest BOSU ball strength workout. If you own a BOSU ball I know that this workout will soon be one of your favourites.

The programming of the workout gives you a great variety of moves, with your core and balance challenged throughout!

We also start with an awesome mobility series using your bodyweight and the BOSU, and this is also a knee-friendly strength workout.

TOOLS NEEDED

a pair of light, moderate & heavy and a BOSU

THE WORKOUT

3 x 45sec
Staggered stance deadlift
Staggered stance deadlift
Chest press
Pullovers

3 x 45sec
Squat
Kneeling bicep curl
Bridges w/ skull crushers

3 x 30sec
Plank ups
Crunches
Kneeling side lateral raises
Crossovers

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

GRAB MY 25 DAY FITNESS PROGRAM AND LET ME DO THE PROGRAMMING FOR YA.

 

FIT & FIERCE...
HERE WE COME.

 

PJ ox

Full Body Workout with Dumbbells and TRX/BOSU Ball Optional for Women Over 40

Full Body Workout with Dumbbells and TRX/BOSU Ball Optional for Women Over 40

40-Minute Full Body Workout with Dumbbells and TRX/BOSU Ball Optional for Women Over 40

This full-body workout hits it all using dumbbells, a TRX and a BOSU ball. But if you don’t own a TRX or BOSU? No worries!

I show alternatives in the corner of the screen for every exercise that uses the TRX or BOSU.

But… if you do own both or one of these fun pieces of fitness equipment you are going to love the variety and fast-paced of this workout. It will be done before you know it! Trainer’s promise.

FYI: my triceps felt the love of this workout for a few days.

TOOLS NEEDED

a pair of light & moderate dumbbells, TRX (optional), BOSU ball (optional)

THE WORKOUT

8 x 20sec
Repeater knee

3 x 45sec
Chest press
Rear leg elevated lunge
Rear leg elevated lunge
Pull ups or 2 arm row
Tricep extensions
Squat press

8 x 20sec
Bicycle crunch
Double crunch

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

GRAB MY 25 DAY FITNESS PROGRAM AND LET ME DO THE PROGRAMMING FOR YA.

 

FIT & FIERCE...
HERE WE COME.

 

PJ ox

Metcon Workout for Home for All Levels

Metcon Workout for Home for All Levels

20-Minute Metcon Workout for Home for All Levels for Women Over 40

This metabolic conditioning (metcon) workout will torch the calories (which in turn will have you burning some fat) while building muscle and getting you in amazing shape.

We utilize 10 different full-body moves for 3 rounds incorporating both weighted and bodyweight moves to ignite your metabolism.

The only equipment necessary is 1 set of weights.

Great for all levels, because I give options no matter where you are in your fitness journey.

TOOLS NEEDED

1 pair of moderate weights

THE WORKOUT

2 x 40sec

Reverse lunge to shoulder press
Reverse lunge to shoulder
Row to straight arm presses
Hinge, swing, rack & squat
1 arm row to prone squat
1 arm row to prone squat
Chest fly to crush press
Walk outs to bear

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

GRAB MY 25 DAY FITNESS PROGRAM AND LET ME DO THE PROGRAMMING FOR YA.

 

FIT & FIERCE...
HERE WE COME.

 

PJ ox

Day 12 – Full Body Standing Strength Workout for Women Over 40

Day 12 – Full Body Standing Strength Workout for Women Over 40

30-Minute Full Body Standing Strength Workout for Women Over 40

Work out off the floor with this all-standing strength workout. You’ll build your lean muscle, and torch some calories, all while avoiding up and down exercises.

TOOLS NEEDED

a pair of light, a couple of pairs of moderate and a chair or bench

THE WORKOUT

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

Renegade row
Renegade row
Squat & press
Windmill
Windmill
Lunge & curl
Tricep kickbacks
L raises

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

GRAB MY 25 DAY FITNESS PROGRAM AND LET ME DO THE PROGRAMMING FOR YA.

 

FIT & FIERCE...
HERE WE COME.

 

PJ ox

Day 6 – Best Superset Workout with Dumbbells for Women Over 40

Day 6 – Best Superset Workout with Dumbbells for Women Over 40

35-Minute Best Superset Workout with Dumbbells for Women Over 40

Today we are powering through 8 different dumbbell supersets for a total body strength workout! This strength training circuit uses weights to target every major muscle group to get in that full-body workout.

Choose a weight that challenges you, but allows you to stay in control of your form and execute quality reps.

Let’s do this!

TOOLS NEEDED

a pair of light, moderate & heavy dumbbells

THE WORKOUT

2 x 45
Chest press
Pullover

2 x 45sec
Front squat
Straight leg bridge

2 x 45sec
Chest fly
Renegade row

2 x 45sec
Alt reverse lunges
1-leg deadlift

2 x 45sec
Bicep curls
Behind head tricep extensions

2 x 45sec
Plank with alt leg lift
Low back extensions

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

GRAB MY 25 DAY FITNESS PROGRAM AND LET ME DO THE PROGRAMMING FOR YA.

 

FIT & FIERCE...
HERE WE COME.

 

PJ ox

Sign UpTo Receive Your 21 Day Fitness Program

Start receiving your personalized fitness program by entering your name, email, and answer 2 simple questions.

Do you currently work out?
Fitness Goal

WE HAVE LIFT OFF! Now, go head to your In Box to confirm your subscription so I can send you your first workout 👊🏼