Ab HIIT for Home for Women

Ab HIIT for Home for Women

AB HIIT FOR HOME FOR WOMEN

This ab HIIT workout will train the core, while also burning a ton of calories.

The perfect workout for home!

 

TOOLS NEEDED:

I recommend these foam wedges for our mountain climber and high planks drills.
 

THE WORKOUT

1. Jumping jacks
2. Tap with leg sweep mountain climber
3 x 30sec

2. Squat jumps
3. Plank with shoulder taps
3 x 30sec

4. Pop squats
5. Star crunch
3 x 30sec

6. Plank jacks
8. Bicycle crunches
3 x 30sec

 

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SHOULD BE DOING

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PJ ox

Ab Workout for Women

Ab Workout for Women

15-Minute Ab Workout for Home

Want to work the abs? Then you’ll love this 15-minute ab workout.

And for added burn add this workout with of my HIIT workouts 👊 Make sure you drop a comment under the video & let me know what you thought.

TOOLS NEEDED

None

THE WORKOUT

1. 3 legged dog
2. Butterfly crunches
3. Other leg – 3 legged dog
4. Bicycles
5. Side plank with oblique crunch
6. Other side
7. Scissor downs
3 x 30sec

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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FIT & FIERCE...
HERE WE COME.

 

PJ ox

Ab Circuit for Home

Ab Circuit for Home

AB CIRCUIT – FOR ALL LEVELS

This little workout will get that core fired up! I use some of my favourite ab moves to hit every muscle in the core area. Try it after a cardio workout, or as a stand-alone quick little workout.

 

TOOLS NEEDED:

None
 

WORKOUT DEETS

  • 15-minutes
  • All levels
  • Best after a workout, or for your day off

 

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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FIT & FIERCE...
HERE WE COME.

 

PJ ox

Beginner Legs & Abs

Beginner Legs & Abs

45-Minute Beginner Legs & Abs Workout

A 45-minute beginner workout focussing on the legs and abs. This is also a great workout to do if you have knee pain, or sensitive knees. We do a really great series of moves targeting the glutes and outer hips – which can contribute to knee pain if weak.

 

TOOLS NEEDED

 A light pair of dumbbells

The Workout

1. Prone squats
2. Ab crunches
3 x 45sec

3. Sumo squat
4. Plank with alternating knee lifts
3 x 45sec

5. Alternating reverse lunges
6. Plank on hands with shoulder taps
3 x 45sec

7. 1-legged bridges
8. Side leg lifts
9. Clams
3 x 45sec & then same set/reps with other leg

 

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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FIT & FIERCE...
HERE WE COME.

 

PJ ox

Total Body Strength & Abs

Total Body Strength & Abs

30-Minute Total Body Strength & Abs Workout

This total body workout targets the abs by performing a lot of 1-sided moves. This, in turn, fires up the deep ab muscles and the obliques. 

 

TOOLS NEEDED

A pair of light & moderate dumbbells

The Workout

1. Renegade row
2. Squat with twists shoulder press
3. Other arm
4. Off set stationary lunge
5. Other side
6. 1 arm/leg chest press
7. Other side
8. Side plank with reverse fly
9. Other side

3 x 40sec

 

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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FIT & FIERCE...
HERE WE COME.

 

PJ ox

Ab Workout for Women

Cardio and Abs Toning Workout

40-Minute Cardio & Abs Workout

Join me for a 40-minute fun cardio workout that will truly hit the abs as well. Great for all levels, and perfect for home. 

TOOLS NEEDED

1 light dumbbells

The Workout

1) 1 arm burpee drill
2) Get up, squat jump
3) Push-up, mountain climber drill
4) Squat with alternate side kicks
5) Alternating ab leg grabs
6) Squat & twist
7) Two knee mountain climber with lateral walk
8) Squat & side bend
9) Pendulum lunge with farmer’s walk
10) Other leg & arm

45 sec work/ 10 sec rest x3

 

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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