Cardio Kickboxing and Abs for Women Over 40

Cardio Kickboxing and Abs for Women Over 40

Cardio Kickboxing and Abs for Women Over 40

DAY 5 – 10 DAY ARMS & ABS CHALLENGE

Cardio kickboxing and abs workout for women over 40. I made sure that this cardio kickboxing workout is easy-to-follow and fun!

No tools are needed while we work on your cardio and your abs.

…unless you’re a beginner, or if you have sensitive wrists. Then please have a chair, coffee table or couch nearby for a modification that I will show for one of the moves.

Now, I know there is a love/hate relationship with cardio kickboxing workouts because I have released one on the channel and women either LOVED it, or they HATED it 😂

There was no in-between.

I think, for a lot of people, the dislike comes because some workouts use really complex moves. In this workout, I did not.

It’s very easy to follow, and I break each exercise down, teach it to ya slow and then recommend when you can speed it up.

So, let know below what you thought – I would love to hear from you 😘

TOOLS NEEDED

nothing (beginners have a chair nearby)

THE WORKOUT

1. Hook
2. Squat pulse/jump
Ladder 1-10 reps

3. 4 front kicks/4 side taps to with cross jabs
4. Elbow strike to squat
5. Fast feet to drop to the floor (or use chair)
6. Power mountain climber (floor, or mod: chair)
7. Seated bicycles
8. 2 squats/chamber/roundhouse
9. Other leg
10. Static squat/uppercut x4 to under the ropes x4
2 x 50sec

11. Side V-ups
12. Other side
13. Russian twists
14. Plank rocks
2 x 30sec

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Tricep & Ab Workout with Dumbbells

Tricep & Ab Workout with Dumbbells

Tricep & Ab Workout with Dumbbells for Women Over 40

DAY 4 – 10 DAY ARMS & AB CHALLENGE

A 30-minute tricep torcher and killer ab workout using dumbbells. Perfect for home, for all levels of fitness, and made for women over 40.

In my 25 years of training, there is one truth that I know. No one likes the arm jiggle.

And, the good news is we can strengthen our arms (at any age), and see the tone of the muscle with the right exercises and the right intensity (and, of course, complemented with a healthy diet 😇)

For this workout, I recommend a couple of pairs of moderate dumbbells so you can switch out quickly and get the right intensity for each move.

Deal? Deal 👊🏼

TOOLS NEEDED

2 pairs of moderate dumbbells

THE WORKOUT

1. Narrow tricep presses
2. Scissors
3 x 40sec

3. Tricep kickbacks – L
4. Windmill – L
2 x 40sec

5. Tricep kickbacks – R
6. Windmill – R
2 x 40sec

7. Kickbacks – both arms x 25 reps

8. Plank ups (OR sub given)
9. Plank (OR sub given)
2 x 40sec

Tricep Finisher
10. On floor tricep dips x10 reps
11. Behind the head tricep extensions x20 reps
12. Skullcurshers x30 reps

Ab Finisher
13. 1-sided bicycles
8 x 20sec

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30-Minute NO REPEAT All Standing Cardio & Abs

30-Minute NO REPEAT All Standing Cardio & Abs

30-Minute NO REPEAT All Standing Cardio & Abs Workout for Women Over 40

DAY 3 – 10 DAY ARMS & ABS CHALLENGE

This no-repeat HIIT workout is perfect for all levels! An all standing cardio and ab workout for women over 40.

You will get a bit of everything in this workout too.

While the focus is on hitting the abs, we do so with some creative dumbbell work, which also hits the legs.

And I also approve this no-repeat for a regular workout, if you want to do it again.

Most no-repeat workouts I recommend you only do once in a while because to see a change in your fitness you need multiple sets.

BUT… because this a cardio-based workout single set training is fine and you’ll keep seeing changes by adding heavier weights next time, or performing more reps in the 50 sec, as well as slowing, or speeding, your movements.

OK? OK!

TOOLS NEEDED

different sizes of moderate dumbbells (just 1 of each needed), a heavy kettlebell – if you own one

THE WORKOUT

1. Cursey lunge with side leg lift & side crunch
2. Other side
3. Squat with kick and toe touch
4. Centre woodchop
5. Reverse woodchop
6. Other side
7. Jumping jacks with dumbbell press
8. Standing overhead dumbbell side crunch
9. Squat, press with a twist
10. Other side
11. Chair pose with twist
12. Lunge with dumbbell chop
13. Other side
14. Jump out sumo squat
15. Windmill
16. Other side
17. Repeater knee with dumbbell
18. Other side
19. Dumbbell squat & clean
20. Other side

1 x 50sec

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Get Rid of Love Handles Workout for Women Over 40

Get Rid of Love Handles Workout for Women Over 40

Get Rid of Love Handles Workout for Women Over 40

Myth busted! How to really target the love handles (aka muffin top) for women over 40.

I know! This title and the thumbnail of the video, are total click-bait techniques.

I admit it, and I used them because I want you to click on it, do the workout, and learn what really works for losing the ol’ love handles after 40.

Because it isn’t hundreds of side crunches.

Join me for the whole workout, and then I recommend that you favourite this one for the future – because it can easily be divided into two workouts.

The first 27-minutes is a good-time sweat fest with my specially designed metabolic workout (to help you blast the fat), and then at 27:10 mark, we head down to the mat for 12-minutes of concentrated ab workout (to help you strengthen the abs & obliques).

I would love to know what you think… leave a comment below when you’re done.

THE WORKOUT

1. Tri-pod 1 arm rows
2. Other arm
3. 1 arm squat, clean & press
4. Other arm
5. Alt reverse lunges with torso twists
5 x 30sec

27:10 mark – Ab Workout
6. Mermaid (soon to be re-named)
7. Side plank
8. Other side mermaid
9. Other side plank
10. Single leg lowering with crossover
11. Other leg, other side twist
12. Reverse crunches
2 x 30sec

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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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

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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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
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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