DAY 8 – Low Impact, No Repeats HIIT for Women Over 40

DAY 8 – Low Impact, No Repeats HIIT for Women Over 40

30-Minute Low Impact, No Repeats HIIT for Women Over 40

We are picking up the intensity with this No Repeats Low Impact HIIT. No Jumping makes this a quiet, apartment-friendly HIIT workout while still maximizing intensity and effectiveness with full body, compound exercises.

Grab a light to medium set of dumbbells and let’s do this!

Day 8 of the 21-Day Fit & Fierce Challenge.

TOOLS NEEDED

nothing

THE WORKOUT

1 x 40sec
Squat reach
Dumbbell jabs w/ squat
Ankle taps
Squat & front lateral raise
Side lunge side lateral raise
Squat & front lateral raise
Side lunge to side lateral raise
Lunge with twists
Woodchop
Woodchop
Driver squat
Squat pulse & dumbbell passes
Reverse bridge
Side plank w/ rear delt raises
Side plank w/ rear delt raises
Plank w/ arm lift tap outs x4

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

GRAB MY 25 DAY FITNESS PROGRAM AND LET ME DO THE PROGRAMMING FOR YA.

 

FIT & FIERCE...
HERE WE COME.

 

PJ ox

DAY 2 – Low Impact Tabata Cardio for Women Over 40

DAY 2 – Low Impact Tabata Cardio for Women Over 40

23-Minute Low Impact Tabata Cardio for Women Over 40

Torch some calories with this low-impact Tabata workout. We will alternate between two exercises for each Tabata, placing a focus on your core and getting that heart rate up.

Options are given for beginners and osteoporosis.

Day 2 of the 21-Day Fit & Fierce Challenge.

TOOLS NEEDED

a chair if you’re a beginner and if you own a BOSU ball – grab that too (optional)

THE WORKOUT

8 x 20sec
Prone squat
Double dead bug

8 x 20sec
Crossover shuffles
Crossover lunges

8 x 20sec
Low impact burpee
Squat & pulse

8 x 20sec
Mountain climbers
Deep lunge

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

GRAB MY 25 DAY FITNESS PROGRAM AND LET ME DO THE PROGRAMMING FOR YA.

 

FIT & FIERCE...
HERE WE COME.

 

PJ ox

Beginner HIIT Cardio Workout for Women Over 40 | All Standing

Beginner HIIT Cardio Workout for Women Over 40 | All Standing

21-Minute Beginner HIIT Cardio Workout for Women Over 40 | All Standing

This beginner cardio HIIT workout is all standing, easy on the knees, and low impact.

And… in a separate screen, I show the more advanced version of the exercise if you are at an intermediate/advanced level and want a spicer workout.

Choose either screen to follow, or do a bit of both.

TOOLS NEEDED

nothing

THE WORKOUT

3 x 30sec
Seal jacks
Repeater knee
Repeater knee

3 x 30sec
Lateral squats
Pogo hops
High knees

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

GRAB MY 25 DAY FITNESS PROGRAM AND LET ME DO THE PROGRAMMING FOR YA.

 

FIT & FIERCE...
HERE WE COME.

 

PJ ox

Beginner Tabata for Women Over 40 – Vol 2

Beginner Tabata for Women Over 40 – Vol 2

22-Minute Beginner Tabata for Women Over 40 – Vol 2

This all-standing Tabata cardio workout is perfect for beginners… and advanced. That’s right, no matter where you are in your fitness journey you will SWEAT in this workout!

On the main screen, I am teaching a beginner’s Tabata workout, with an alternate screen in the corner showing you the advanced interpretation of the move, or what I call “the spicier version”.

So, if you are int/adv I challenge you to see if you can do the whole spicey version of the workout. Let me know how you do!

TOOLS NEEDED

nothing

THE WORKOUT

Try Vol 1 next workout:

8 x 20sec
Jumping jacks
V arms squat (OR Jump squats)

8 x 20sec
Side lateral travels
4 jabs to squat (OR 4 jabs to burpee)

8 x 20sec
Tap backs (OR Jump lunges)
Gate swings

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

GRAB MY 25 DAY FITNESS PROGRAM AND LET ME DO THE PROGRAMMING FOR YA.

 

FIT & FIERCE...
HERE WE COME.

 

PJ ox

BOSU Ball Cardio Workout for Women Over 40

BOSU Ball Cardio Workout for Women Over 40

39-Minute BOSU Ball Cardio Workout for Women Over 40

If you want to get in the best shape of your life, this is the workout for you! This cardio workout is also quite possibly my fun-est (and funniest) workout to date.

We use the BOSU ball for a non-stop, calorie-torching good time, getting the heart rate up, while also working on your balance, core, thighs, hips & glutes. You are going to love this workout!

TOOLS NEEDED

BOSU ball OR STEP

THE WORKOUT

2 x 30
Knee drive
Soccer kick
1-leg squat & pop
1-leg hops
Up & over

2 x 30
Knee drive
Soccer kick
1-leg squat & pop
1-leg hops
Up & over

2 x 30
Squat jumps
Alt reverse lunges
Running late
Repeater knee
Repeater knee

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

GRAB MY 25 DAY FITNESS PROGRAM AND LET ME DO THE PROGRAMMING FOR YA.

 

FIT & FIERCE...
HERE WE COME.

 

PJ ox

Tabata Abs Workout At Home – No Jumping for Women Over 40

Tabata Abs Workout At Home – No Jumping for Women Over 40

20-Minute Tabata Abs Workout At Home – No Jumping for Women Over 40

This 20-minute no jumping Tabata cardio workout is perfect for all levels! Get your sweat on with this full-follow along with Tabata. Great as a stand-alone, or do this before a strength workout (so you’re nice and warmed up for it), or add one of my ab workouts or workout finishers at the end.

TOOLS NEEDED

nothing

THE WORKOUT

4 x 20sec
Touchdowns
Total Body extensions
Reverse lunge knee up

4 x 20sec
Starburst jack
Squat step outs
Bear knee taps

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

GRAB MY 25 DAY FITNESS PROGRAM AND LET ME DO THE PROGRAMMING FOR YA.

 

FIT & FIERCE...
HERE WE COME.

 

PJ ox

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