Ab HIIT Workout With No Equipment for Women Over 40

Ab HIIT Workout With No Equipment for Women Over 40

Ab HIIT Workout With No Equipment for Women Over 40

Get the heart rate up and train those abs with this 30-minute Ab HIIT for women over 40.

DAY 14 – FIT IN 15 CHALLENGE 

I honestly tried to get this workout done in 20-minutes.

But… I just had too many cool moves that I wanted to do with you and, as always, I wanted to give you a workout that will give you the best possible results.

So, we went a little long.

However, it’s not that bad. Just another 10-minutes of heart pumping, core crushing fun. That’s all 😁😇⁣

Have a sweaty good time and sorry ahead of time for my dogs. They were NOT on their best behaviour.

TOOLS NEEDED

nothing

THE WORKOUT

1. 4 jumping jacks / 4 frog jacks – 60sec
2. Bicycle crunches – 30 sec
3. Russian twists – 30sec
4. 2 twists & a squat – 60sec
5. Butterfly crunch – 30 sec
6. Plank with toe taps – 30 sec
7. Typewriters – 60sec
8. Side crunch – 30 sec
9. Other side – 30 sec

x3


⁣1 x 45sec

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Quads and Abs Workout with Dumbbells for Women Over 40

Quads and Abs Workout with Dumbbells for Women Over 40

Quads and Abs Workout with Dumbbells for Women Over 40

Train your quads using dumbbells, a chair and your body weight so you keep your knees strong! Perfect for women over 40.

 DAY 9 – FIT IN 15 CHALLENGE

This workout was a challenge for me to program because the bulk of training the quads require our knees to flex.

Exercises like squats, step-ups and lunges are the kings and queens to strengthening the quads.

But, these are also movements that can aggravate women’s knees because let’s face it, once we hit 40 and older our knees can’t take a ton of loaded squats day in, day out.

We have to be kinder to our joints in order to keep on training.

For this workout, I believe I got the right mix of exercises though. Exercises that will strengthen those quads of yours while keeping your knees happy.

However, as always, please listen to your body and sub any move with a bridge pattern if the squats are getting too much for ya.

Deal? Deal!

PS – the timed intervals are also short for today’s workout because I want you to lift heavy. You will get fewer reps in, but let’s see if you can lift heavier than normal for those reps.

TOOLS NEEDED

a pair of moderate, one heavy and sturdy chair

THE WORKOUT

1. Constant tension squats
3 x 30sec

2. Quad focussed single leg step up (or alternative)
3. Other leg
3 x 30sec

4. Depth squats
3 x 30

5. Straight leg lifts over DB or your water bottle
3 x 30sec

6. Other leg
3 x 30sec

7. Wall sit series
2 minutes

8. Pop squats
8 x 20sec

9. Weight straight leg crunches
10. Russian twists
11. Plank DB pull thrus
12. Side crunch
13. Other side
2 x 30sec

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
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Cardio Kickboxing Workout for Women Over 40

Cardio Kickboxing Workout for Women Over 40

Cardio Kickboxing Workout for Women Over 40

Lace up those runners and join me for this fun and sweaty 40-minute cardio kickboxing workout for women over 40.

DAY 7 – FIT IN 15 CHALLENGE

I had so much fun teaching this.

I used to teach a TON of cardio kickboxing, back in the day. ⁣So, it was great to pull out some of my favourite moves, as well as work on a few new ones.

I would love to know what you thought below! Please, leave a comment below when you’re done.

And remember, when someone says “You punch like a girl”, smile proudly and tell then that’s because you are a girl.

TOOLS NEEDED

nothing

THE WORKOUT

1. Jab, jab pause – twist for abs
2. 2 hooks with 2 jumping jacks
3. Skipping
4. Roundhouse to front x2 to kick
5. Same leg knee up to standing oblique crunch
6. Other leg roundhouse x2 to kick
7. Other leg knee up
8. Jab, cross, hook to squat jump
9. Side to side kicks
10. Alternating lunges with front kick
2 x 50sec

Abs
1. Double crunch
2. V sit punches
3. Reverse curls kicks
4. Bicycle crunches
2 x 30sec

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
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PJ ox

TRX Upper Body Tabata-Type Workout Women Over 40

TRX Upper Body Tabata-Type Workout Women Over 40

TRX Upper Body Tabata-Type Workout for Women Over 40

Train the chest, arms, back, shoulders and core with this TTX upper body workout, Tabata-style.

Not sure I will do another TRX workout.

Sorry. It’s just really hard filming where my TRX is now.

I did my best though, with the space that I have. But, on some moves it’s hard to see me and on others I almost disappear off-camera (haha).

I also have to film this with my garage door fully opened (for lighting). Which was a tad awkward with people were walking by.

Hello there neighbourhood! I promise I’m not a crazy person talking to myself while I work out. Honest.

But…. you will get a great shoulder & tricep burn with this workout. Guaranteed!

And I also hope I toast your back, chest, and core as well.

As always leave a comment down below and let me know what you thought.

TOOLS NEEDED

TRX

THE WORKOUT

1. Atomic push-up
2. Plank
8 x 20sec

3. Under the TRX pull ups
4. Twisted toe touch crunches
8 x 20sec

5. Chest press
6. Tricep extensions
8 x 20sec

7. Reverse flys
8. Bicep curls
8 x 20sec

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Standing Ab Workout for Women Over 40

Standing Ab Workout for Women Over 40

Standing Ab Workout for Women Over 40

Standing abs workout – no planks, or crunches! Great for diastasis recti.

This standing only ab workout is great if you have diastasis recti, or if planks and traditional ab work bother your wrists, shoulders or low back, or if you just don’t feel like getting down on the ground.

I recommend this workout before a cardio or strength workout, and I also could see this as a great little “quick” workout for those days you don’t have the oomph or the time.

…And I hope you like my assistant who appears halfway through.

TIP: Standing ab exercises are not going to give the “burn” that you would feel with traditional mat ab exercises… but that does not mean that your abs are not firing up.

If you can feel them stabilizing your spine, and your waist muscles engaged with the twisting movements then you are golden. If you don’t feel them, then I recommend that you slow the movement down, put your mind in your muscle, and focus on the abs. OK? OK!

TOOLS NEEDED

nothing

THE WORKOUT

1. Alternating windmills
2. Knee up with twist
3. Cross jabs
4. Sumo squat hold with side bend
5. Left knee side crunch to crossover
6. Right knee series

⁣2 x 45sec

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Mini Ball Workout For Thighs, Buns & Abs

Mini Ball Workout For Thighs, Buns & Abs

Mini Ball Workout For Thighs, Buns & Abs for Women Over 40

Grab your mini-ball, Pilates ball, for this 40-minute lower body and abs workout for women over 40.

⁣This is a great workout for all levels, and fantastic for anyone with sensitive knees.

I really target the glutes, side of the hip, and hamstrings with this workout, which will help you if you experience knee pain when you exercise.

We also burn the abs in a variety of core movements, with not a plank insight. So, if you have sensitive wrists and shoulders you’ll appreciate these ab drills.

TOOLS NEEDED

small ball, Pilates ball
Don’t have one? Grab one here on Amazon – https://amzn.to/3gXooil

THE WORKOUT

1. Squat
2. Crunch
2 x 40sec

3. 1-leg squat
4. Static sumo squat with T-spine opener
5. Other leg
6. Other arm
2 x 40sec

7. Static bridge with inner thigh squeezes
8. Crunch with legs in table top
2 x 40sec

9. Hamstring grip with 1 leg bridge
10. Static hold + crunch
11. Static hold bridge
12. Other leg
13. Static hold + crunch
14. Static hold bridge
1 x 40sec

13. Inner thigh squeezes
14. Alt leg down
2 x 40sec

15. Hip extension (4 point) – 40sec
16. Ham squeeze x8
17. Glute pulses x8
18. Fire hydrant – 40 sec
19. Ham squeezes x8
20. Pulses x8
21 – 26 Other leg same series
x1

27. Side crunches
28. Other side
2 x 40sec

TIRED OF TRYING TO FIGURE 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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