Kettlebell Cardio for Women Over 40

Kettlebell Cardio for Women Over 40

Kettlebell Cardio for Women Over 40

Grab your kettlebell, or one dumbbell, for this all-levels cardio workout.

Here’s another EMOM workout for ya (every minute on the minute), and this time we use a kettlebell or one heavy dumbbell.

As always I show modifications, as well as give rep numbers, for each minute, dependant on where you are in your fitness journey.

And… you want to stay to the end too! We finish this baby off with a fun little ab series.

 TOOLS NEEDED

kettlebell or 1 heavy dumbbell

THE WORKOUT

Minute 1: Clean to lunge
5-7 reps each side

Minute 2: KB swings
20-30 reps

Minute 3: Squat to press
8-10 reps

Minute 4: Plank jacks with KB taps (or modification)
20-30 reps

Abs:
1. Russian twists
2. Crunch & press
3. Reverse curl to legs lowering
2 x 30sec

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Mini Ball, Tubing & Dumbbell Workout For Women Over 40

Mini Ball, Tubing & Dumbbell Workout For Women Over 40

Mini Ball, Tubing & Dumbbell Workout for Women Over 40

Grab your mini-ball (Pilates ball), resistance tubing and a dumbbell for this total body strength workout – with options shown if you don’t own a ball or band.

Wow. I did not mean for this workout to be almost an hour. But… the great news is that the last 12 minutes of the workout is an optional ab workout.

I also have a totally optional tricep finisher for 10-minutes too. So, get rid of those, if you’re short on time, and you have a more time-manageable 40-minute workout.

But, if you have the time join me for the full meal deal baby!

TOOLS NEEDED

1 heavy dumbbell, resistance tubing with handles (optional), mini-ball (optional)

THE WORKOUT

1. Squat with ball + pulses
2. Push up with tubing to high plank
4 x 40sec

3. Seated row with tube (or alt row with DB)
4. Bridges with ball & DB
4 x 40sec

5. Hip extension 40 sec
6. Leg extended up & over back calf x20
7. Other leg hip extension 40 sec
8. Leg extended up & over x20
x2

9. Woodchop
10. Stationary lunge
2 x 40sec

11. Other side woodchop
12. Other leg lunge
2 x 40sec

Tricep Finisher

13. Tri press in front of body with tube
14. Behind head 1 arm tri extension
15. Other arm tri press in front
16. Other arm behind head tri extension
17. Both hands with DB tri extensions
18. Skullcrushers with DB
x15 reps

Ab Finisher

19. Crunches
20. Crunches with L knee march
21. Crunch with R knee march
22. Russian twists
23. Plank
24. Side crunch
25. Other side
1 x 40sec

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
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PJ ox

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Full Body Workout for Home with Dumbbells

Full Body Workout for Home with Dumbbells

Full Body Workout at Home with Dumbbells for Women Over 40

Great for home! Full body strength workout using only 1 dumbbell for women over 40.

⁣One of my favourite workouts is my Gladiator Workout. It’s a cult fave with my classes, and my Patreon community too.

And… this is why I wanted to re-vamp it and freshen it up a bit (since the original was recorded 5 years ago).

This newly re-vamped version only uses 1 dumbbell and chair.

As with the original, we have 10 exercises that will hit every muscle in the body, done in a circuit format so we max the calorie burn.

Have fun!!

TOOLS NEEDED

1 heavy dumbbell (I’m using a 15lb), and a sturdy chair

THE WORKOUT

1. Goblet squat
2. Prine squat to toe touches
3. Woodchops
4. T push-ups
5. Alternating reverse lunges (sub bridges if lunges hurt your knees)
6. Alternating bent-over row
7. Alternating side to side lunges (sub step-out-side to side squats if lunges bother the knees)
8. Alternating renegade row (sub alt bent-over wide row)
9. Alternating steps ups on a chair (sub wall sit)

3 x 50sec

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20-Min No Repeat Workout with Weights

20-Min No Repeat Workout with Weights

20-Min No Repeat Workout with Weights for Women Over 40

No repeat, total body workout using dumbbells for home and for women over 40.

⁣This slightly over 😂 20 minute workout works all the muscles in the body, with only one set of each move.

No repeats, just one big circuit workout killing calories, and torching muscles.

TOOLS NEEDED

a chair, a pair of moderate and light dumbbells

THE WORKOUT

1. 1 arm hang, clean & press
2. Stationary lunge (or 1-leg bridge)
3. Other arm hang, clean & press
4. Other leg forward lunge (or 1-leg bridge)
5. Walk out to push up to spiderman mountain climber (or chest press x4 with 4 crunches)
6. Row to press
7. Other arm
8. Heels up sumo squat
9. Tricep dips x4 + toe taps x2
10. Curl to press
11. Glute presses with fire hydrant
12. Other leg
13. Weighted bridges
14. DB together presses to skullcrushers
15. DB pullovers – optional legs lowering

1 x 50seconds

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
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PJ ox

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Tabata Non Weight Bearing Exercises

Tabata Non Weight Bearing Exercises

Tabata Non Weight Bearing Exercises for Women Over 40

Chair workout for women with foot, ankle, knee, and or hip injuries.

This fun little Tabata workout is for the woman who has injuries to either her foot, ankle, knee, or hip.

There are no weight-bearing exercises! In fact, all the exercises are done seated in a chair followed with an ab series on the ground. You are gonna love it.

So, keep your fitness up girlfriend, and let’s do this.

TOOLS NEEDED

a chair

THE WORKOUT

1. Knee tucks
2. Tricep dips
3. Star jacks
4. Jabs
8 x 20sec

Abs
1. Side plank with clam
2. Other side
3. V sit
4. Reverse curls
2 x 30sec

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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PJ ox

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Strength for Sciatica

Strength for Sciatica

Strength for Sciatica for Women Over 40

A 40-minute workout for women over who have low back pain, or sciatica.

⁣I developed this workout for anyone who has low back pain or sciatica, but yet still wants to work out.

This workout will give you a great mix of standard strength training exercises that won’t aggravate the low back, accompanied by exercises and stretches specific for low back health.

 

TOOLS NEEDED

a pair of light & moderate dumbbells, a chair, a yoga tie (OR an old necktie, or a bathrobe tie), access to a wall

THE WORKOUT

1. Wall sit
2 x 40sec

2. Chest press
3. Pelvic tilts ab tightening
2 x 40sec

4. Wall slides
5. Seated bicep curls
2 x 40sec

6. Nerve flossing
7. Tricep dips
2 x 40sec

8. Figure 4 seated
9. Side to front lateral raises
2 x 40sec

10. Bridges
2 x 40sec

11. Clams
2 x 40sec – each side

12. Dynamic hamstring stretch with tie
13. Hamstring stretch
14. Same leg figure 4 stretch
15. Same leg glute stretch
— Do with other leg

16. Mini cobra
*if lying on your stomach bothers your low back please grab a pillow, or two, and place under the hips.

⁣
⁣1 x 45sec

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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