All Standing Low Impact Cardio + Mat Abs For Women Over 40

All Standing Low Impact Cardio + Mat Abs For Women Over 40

27-Minute All Standing Low Impact Cardio + Mat Abs For Women Over 40

Day 2 of the Unstoppable Challenge.

This quick low impact cardio workout is a ton of fun. You’ll perform 6 different exercises for two circuits. All of the moves are low impact, and I show you where you can add some impact for those who want their workout a bit spicy.

After our cardio, we’ll head down to the mat for a core Tabata drill. You are going to feel those abs!

TOOLS NEEDED

chair if you’re a beginner

THE WORKOUT

2 x 50sec
Knee drives
Curtsey lunges
Step out gate swings
Walk out to shoulder taps (alt: chair walk backs)
Squat and lunge
Alt 1 leg deadlifts

8 x 20sec
Mountain climbers (alt: chair)
Iso-hold crunch to leg drop

TIRED OF TRYING TO FIGURE OUT 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

5 Minute Ab Torching Workout for Women Over 40 [OSTEO-OPTIONS GIVEN]

5 Minute Ab Torching Workout for Women Over 40 [OSTEO-OPTIONS GIVEN]

5-Min Ab Torching Workout for Women Over 40 [OSTEO-OPTIONS GIVEN]

A quick 5-minute ab workout, with no repeats. Do this after a workout, or for those days you want to train your abs a little harder. Osteoporosis-friendly options are shown.

TOOLS NEEDED

a chair or bench if you’re a beginner

THE WORKOUT

1 x 45sec
Plank
Slo mountain climber (alt: off a chair)
Dead bug
Figure 4 oblique crunch (osteo-friendly: side plank)
Figure 4 oblique crunch (osteo-friendly: side plank)

TIRED OF TRYING TO FIGURE OUT 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

Beginner Cardio Boxing-Style Workout – For Women Over 40 [INTENSE 🔥]

Beginner Cardio Boxing-Style Workout – For Women Over 40 [INTENSE 🔥]

39-Min Beginner Cardio Boxing-Style Workout – For Women Over 40 [INTENSE 🔥]

You will love this boxing cardio workout! Great for beginners to advanced (it sure got my heart rate up!) and everyone else in between.

And the best part, no coordination is required.

Learn the best boxing stance for you, as well as the 6 basic punches as you go through 5 different low-impact Tabatas to get that heart rate up, as well as work the upper body, legs and abs.

TOOLS NEEDED

light pair of dumbbells (optional)

THE WORKOUT

Learn The Punches:
Jab
Cross
Front hook
Back hook

8 x 20sec
Jab cross
Front & back hook

8 x 20sec
Squat
Squat pulse heel lift

8 x 20sec
Jab, jab cross
Front & back hook & defence

8 x 20sec
Skipping
Alternating lunges

8 x 20sec
Squat knee across
Squat hold upper cut

8 x 20sec
Plank ups
Double crunch

00:00 Introduction
00:56 Warm-up
04:41 Learn the punches
07:09 Workout
32:01 Cool-down
32:55 Stretches

TIRED OF TRYING TO FIGURE OUT 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

Quick Walking Workout with Abs for Women Over 40

Quick Walking Workout with Abs for Women Over 40

28-Min Quick Walking Workout with Abs for Women Over 40

Looking for a low-impact walking-style workout to do in your living room? This workout is broken up into two sections. The first, 16-minutes of low-impact walking followed by 5-minutes of ab-burning core work.

This workout is also osteo-friendly.

TOOLS NEEDED

weighted vest (optional)

THE WORKOUT

Low Impact Workout:
2 x 60sec
March to heel tap and toe tap
March to knee up & kickback
March to heel tap and toe tap
March to knee up & kickback
Step tap
Step tap to hamstring curl
2 step taps to knee drive
Step tap to hamstring curl

Ab Workout:
1 x 45sec
Mountain climber 18:30
Resisted dead bug 19:30
Plank 20:30
Resisted dead bug :32
Clamshell crunch

00:00 Introduction
01:36 Low impact walking starts
18:53 Ab Workout
24:08 Stretches

TIRED OF TRYING TO FIGURE OUT 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

Low or High Impact Tabata & Ab EMOM Workout for Women Over 40

Low or High Impact Tabata & Ab EMOM Workout for Women Over 40

34-Min Low or High Impact Tabata & Ab EMOM Workout for Women Over 40

Day 11 of the 12-Days of Christmas Challenge

Starting with a cardio Tabata you’ll torch some calories and work the legs. Low and high-impact options are shown so this Tabata is all-levels friendly!

Once we are nice and warm and sweaty you’ll move into an AWESOME ab EMOM (every minute-on-the-minute) for 10 rounds of ab-burning fun.

Beginner and osteo-friendly options are shown during this section with a chair.

TOOLS NEEDED

a chair if you’re a beginner

THE WORKOUT

5 x 20sec
Repeater knee
Repeater knee
Squat & squat jump (alt: squat to squat pulse)
Squat jacks (alt: low-impact squat jacks)

Ab EMOM:
10x
8 a leg mountain climbers
8 a leg plank tap outs
8 ea side bicycle crunches

Pre-hab exercise for the low back:
Bird dog

00:00 Introduction
01:19 Warm-up
05:14 Low or high impact Tabata workout
15:22 Cool-down
18:36 Ab EMOM
28:08 Bird dog & stretches

TIRED OF TRYING TO FIGURE OUT 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

Cardio Core For Every Level – For Women Over 40

Cardio Core For Every Level – For Women Over 40

30-Min Cardio Core For Every Level – For Women Over 40

Day 2 of the 12-Days of Christmas Challenge.

Starting with a series of standing cardio moves you’ll sweat and get that heart rate up with either the low-impact or high-impact option given. After we’ve got a good calorie burn with the cardio we’ll proceed to the mat for an ab-torching mat series.

You’ll love it, especially if you like to keep all your standing exercises together, and then your mat ones together.

Osteoporosis ab options are given for our ab portion too.

TOOLS NEEDED

mat, chair if you’re a beginner

THE WORKOUT

3 x 30sec
Knee drives (alt: no jump)
Knee drives (alt: no jump)
Side-to-side reaches
Lunge get-ups

3 x 30sec
Bicycles (osteo-friendly: side plank)
Scissors
Single leg pikes (osteo-friendly: other side plank)
Tic toc mountain climbers

Pre-hab exercise: low back extensions

00:00 Introduction
01:31 Warm-up
05:25 Cardio Workout
14:14 Core Workout
23:16 Low back extensions
26:20 Stretches

TIRED OF TRYING TO FIGURE OUT 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

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 👊🏼