DAY 18 – Quick Arms & Abs Workout for Women Over 40

DAY 18 – Quick Arms & Abs Workout for Women Over 40

23-Minute Quick Arms & Abs Workout for Women Over 40

This 20-minute arms & abs workout is the perfect little strength workout for those days you need something quick.

Focusing on the same muscle for 2-3 sets you’ll feel the burn as we hit the biceps, triceps and ab. Osteoporosis-friendly ab exercises are also demo’ed.

Day 18 of the 21-Day Fit & Fierce Challenge.

TOOLS NEEDED

a couple of moderate dumbbells

THE WORKOUT

2 x 30sec
Hammer curl to press 3

3 x 30sec
Bicycle crunches

2 x 30sec
Crush press to skullcrusher

3 x 30sec
Weighted ab lifts

2 x 30sec
Hanging curls

3 x 30sec
Windmill

2 x 30sec
Tricep kicks

3 x 30sec
Windmill

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DAY 4 – Lower Body & Core Strength for Women Over 40 – Get Strong!

DAY 4 – Lower Body & Core Strength for Women Over 40 – Get Strong!

37-Minute Lower Body & Core Strength for Women Over 40 – Get Strong!

It’s leg day and this Lower Body Strength Workout is gonna get you STRONG!!! We have 5 different lower body exercises that include dumbbell exercises to build strength and power in the legs while hitting the abs with two of my favourite ab exercises.

Options are given for those with sensitive knees & osteoporosis.

Day 4 of the 21-Day Fit & Fierce Challenge.

TOOLS NEEDED

1 heavy dumbbell

THE WORKOUT

4 x 40sec
Goblet squat
Kickstand deadlift
Stationary lunge
Kickstand deadlift
Stationary lunge
Weighted crunch to leg drop
Running woman crunch

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Lower Back Strengthening Workout for Women Over 40

Lower Back Strengthening Workout for Women Over 40

16-Minute Lower Back Strengthening Workout for Women Over 40

I choose 8 of my favourite low back strengthening exercises for this 15-minute workout. It’s the perfect lower back workout for anyone who needs to strengthen the deep core muscles and large muscles at the base of the spine.

I also recommend it if you are coming back from a herniated or slipped disc. Osteoporosis friendly and the only equipment you need is a pillow.

TOOLS NEEDED

pillow, stability ball – optional

THE WORKOUT

Cat & cow
Bear Holds
Low back extensions
Bird dog
Bird dog wipers
Bird dog wiper combo
Stability ball extensions
Stir the pot

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10-Minute Ab Workout for Women Over 40 | Osteoporosis & Diastasis Recti Options

10-Minute Ab Workout for Women Over 40 | Osteoporosis & Diastasis Recti Options

10-Minute Ab Workout for Women Over 40 | Osteoporosis & Diastasis Recti Options

Hit the deep core muscles and your six pack with this equipment-free 10-minute ab workout. Great to do after a workout – when you really want to target your abs.

I also provide safe alternative exercises for anyone with osteoporosis, diastasis recti or any other condition where you should not be performing traditional crunches , or twisting the spine.

And… in this video I also introduce a new feature to the Fitness with PJ workouts – a blooper reel. So, be sure to stay till the very end 😆.

TOOLS NEEDED

a chair if you are a beginner

THE WORKOUT

2 x 30sec
Russian twist w/ alt leg lift
V sit roll ups
Figure 4 crossover
Figure 4 crossover
Side crunch
Side crunch
Cross & spider climber
Cross & spider climber
Butterfly crunches
Reverse curl
Legs lowering
Knees side to side
3 way crunch
Flutter kicks
Double dead bug

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Legs and Abs Superset Workout for Women Over 40

Legs and Abs Superset Workout for Women Over 40

34-Minute Legs and Abs Superset Workout for Women Over 40

Hit the legs and the abs with this special superset workout for women. You’ll feel the fire in the legs and core as we strengthen and tone your legs and abs.

TOOLS NEEDED

a pair of moderate dumbbells

THE WORKOUT

3 x 40sec
Alt lunge chop & lift
Sumo deadlift
Plank with dumbbell pull-thru

3 x 30sec
Front squat
Plank elbow to knee

3 x 40sec
Leg elevated deadlift
Leg elevated deadlift
Weighted crunches

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Legs, Shoulders & Abs for Women Over 40

Legs, Shoulders & Abs for Women Over 40

39-Minute Legs, Shoulders & Abs for Women Over 40

I picked the best exercises to strengthen your legs, shoulders and abs. We are also performing 4 sets of each series so you can really focus on your form and push through any plateaus you might be experiencing.

TOOLS NEEDED

a pair of moderate and heavy dumbbells and if you’re a beginner a chair

THE WORKOUT

4 x 45sec
Alternating reverse lunge
Shoulder presses
Plank to pike

4 x 45sec
Weighted glute tap outs
Arnold press
Tic toc mountain climbers

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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