Total Body 1 Dumbbell Metcon Workout for Women Over 40

Total Body 1 Dumbbell Metcon Workout for Women Over 40

29-Min Total Body 1 Dumbbell Metcon Workout for Women Over 40

Day 12 of the 12-Days of Christmas Challenge

Challenge the muscles and test your metal using only 1 dumbbell in this Metcon (metabolic conditioning) workout. We’ll be powering through compound exercises with minimal rest in between to help burn calories and increase our metabolic rate both during and after our workout.

TOOLS NEEDED

1 moderate weight

THE WORKOUT

2 x 45sec
Reverse lunge dumbbell press
Reverse lunge dumbbell press
Bear hold taps
Bridge w/ skull crusher
Pullover w/ leg drop
Squat to chest press
Side lunge to high row
Side lunge to high row

Pre-hab exercise:
Ankle mobility drill
Soleus stretch

00:00 Introduction
01:04 Warm-up
05:02 Metcon workout
21:06 Cool-down
23:08 Ankle mobility drills
28:20 Stretches

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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

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HERE WE COME.

 

PJ ox

Love Your Legs HIIT Workout for Women Over 40

Love Your Legs HIIT Workout for Women Over 40

31-Min Love Your Legs HIIT Workout for Women Over 40

Day 8 of the 12-Days of Christmas Challenge.

Challenge your leg muscles in this leg HIIT workout. In this workout, we’ll alternate between a lower-body strengthening exercise and a cardio exercise.

This workout will take your fitness (and legs) to the next level! Special treat: stick around for the end of my special hip finisher that is programmed to help keep your hips and knees strong.

TOOLS NEEDED

chair or bench, 1 heavy & moderate dumbbell, booty band

THE WORKOUT

3 x 30sec
Bulgarian lunge
Bulgarian lunge
Step backs

3 x 30sec
Leg up deadlift
Leg up deadlift
Side to side lunges

3 x 30sec
Goblet squat
Gate swings

Hip Finisher:
1 x 30sec
Side to side banded walks 3:16
Banded knee drive 3:56
Banded knee drive 4:36
Banded hip extension 5:16
Banded hip extension

00:00 Introduction
01:19 Warm-up
05:21 Leg HIIT Workout
24:01 Hip Finisher
28:40 Cool-down & stretch

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FIT & FIERCE...
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PJ ox

Bone Building Exercises to Prevent Osteoporosis for Women Over 40

Bone Building Exercises to Prevent Osteoporosis for Women Over 40

35-Minute Bone Building Exercises to Prevent Osteoporosis for Women Over 40

Do you have osteoporosis or osteopenia? Are you looking for a workout that will help build the bone? Using all standing exercises you will challenge your muscles and balance, while also building the bone.

This is the perfect bone-building workout for any woman!

And make sure you stick around until the end for my awesome bone-building, all-level Tabata.

TOOLS NEEDED

access to a wall, a pair of moderate dumbbells & 1 heavy, chair or bench, exercise tubing

THE WORKOUT

4 x 30 sec
Plyo push ups
Squat
Alt pulldowns

4 x 30sec
Resistance band flys
Alt reverse lunge
Tripod row

8 x 20sec
Football shuffles
Low impact gate swing reaches

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SHOULD BE DOING?

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FIT & FIERCE...
HERE WE COME.

 

PJ ox

20-Minute EMOM Cardio + Abs for Women Over 40

20-Minute EMOM Cardio + Abs for Women Over 40

20-Minute EMOM Cardio + Abs for Women Over 40

Get your heart rate up, and hit those abs with this FUN EMOM cardio and abs workout. Using one moderate dumbbell, or kettlebell, you’ll rotate through 4 different compound exercises, with a heavy emphasis on the abs and deep core muscles.

Osteo & low back-friendly ab options are shown, as well as low-impact options.

TOOLS NEEDED

1 moderate dumbbell or kettlebell

THE WORKOUT

4 x
Minute 1:
20 American swigs
Minute 2:
20 Lunge passes
Minute 3:
20 Starfish crunches
Minute 4:
30 Skaters

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FIT & FIERCE...
HERE WE COME.

 

PJ ox

Strength HIIT Workout with Dumbbells & TRX & BOSU [OPTIONAL] for Women Over 40

Strength HIIT Workout with Dumbbells & TRX & BOSU [OPTIONAL] for Women Over 40

37-Minute Strength HIIT Workout with Dumbbells & TRX & BOSU [OPTIONAL] for Women Over 40

Train like a pro with this strength HIIT workout. Using dumbbells, and optional a TRX and BOSU, you will hit every muscle, with two different circuits, and then finish off with a circuit for the arms & shoulders.

Alternative exercises will be shown for the TRX and BOSU exercises using dumbbells or bodyweight only, and you’ll also learn the reasoning behind the programming of this workout – and why training like this is one of the best ways to get fit.

TOOLS NEEDED

pair of moderate & heavy dumbbells, TRX & BOSU optional, chair for beginners

THE WORKOUT

3 x 40sec
Face pulls (alt: wide row)
Squats
Alt plank ups (alt: crush press)
Up & over (alt: side to side) 7

3 x 40sec
Palms up row (alt: palms away row)
Hamstring curls (alt: deadlifts)
Chest press
Burpee presses (alt: elevate ground)

1 x 40sec
Tricep extension
Bicep curl
Shoulder press

TIRED OF TRYING TO FIGURE OUT WHAT WORKOUTS YOU
SHOULD BE DOING?

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FIT & FIERCE...
HERE WE COME.

 

PJ ox

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