Bodyweight Home Workout

Bodyweight Home Workout

Bodyweight Home Workout for Women Over 40

This is the most unique workout you will ever do (self-prescribed๐Ÿ˜‚). You are also going to have so much fun with this workout… guaranteed.

Now, I can’t tell you why.

I just need you to trust me.

So, push play and find out for yourself why this workout is so damn unique and so much fun!

I look forward to reading your comments ๐Ÿ™Œ๐Ÿผ!

 

TOOLS NEEDED

I tell ya in the first 45 seconds

THE WORKOUT

1. Push up with shoulder tap (or wall push-ups)
2. High knees shuffle (jump or no jump)
3 x 30sec

3. L leg bridge
4. L leg single leg deadlift with jump (optional)
3 x 30sec

5. R leg bridge
6. R leg single leg deadlift with jump (optional)
3 x 30sec

7. Plank with taps (or v sit if planks are hard on the shoulders)
8. Jump up & over (or step)
3 x 30sec

9. Squat hold & touch heels
10. Skaters (with or without jump)
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

Butt & Thigh Cardio Workout

Butt & Thigh Cardio Workout

Butt & Thigh Cardio Workout for Women Over 40

For this workout, we are hitting all my favourite areas to train: the quads, hamstrings, hips & glutes, with one of my favourite training protocols – HIIT (high-intensity interval training).

I’ve got low and high impact options for ya, and you don’t need any tools either!

So, this workout is perfect if you’re on vacation, or if you just don’t feel like hauling out your dumbbells, or if you just want to get your runners on and GO!

I recommend you stay until the very end too. I have a special little ladder finisher for ya, with some great stretches after.

 

ย TOOLS NEEDED

nothing

THE WORKOUT

1. Squats
2. Butt kicks
3 x 30sec

3. Alternating crossover lunge
4. Jumping jacks
3 x 30sec

5. Lunge with side leg lift
6. Speed skater
3 x 30sec

7. Alternating 1 leg deadlift
8. 3 static squats jumps to step out side lunge
3 x 30sec

Ladder:
Jump squat to tap outs 10 reps – 1 rep

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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FIT & FIERCE...
HERE WE COME.

 

PJ ox

Glute Band Tabata Workout

Glute Band Tabata Workout

Glute Band Tabata Workout for Women Over 40

I am not going to lie. This workout is hard and you aren’t going to like me very much when we get to exercise #3.

It’s tough, it burns, and it kinda sucks.

BUT…. I was very proud of myself after the 8 rounds, and now I am very proud of you too ๐Ÿ™Œ๐Ÿผ

You see, for this Tabata workout, we do each exercise for 8 rounds before we move onto the next exercise. Typically we circuit through our Tabata moves – but not for today’s awesome little glute cardio workout.

You might be thinking, “PJ, why are you being so mean to me? I have never done anything to you??!!!”. And that’s a great question, and I agree you’ve done nothing to me. You are super-duper amazing.

However…. you come to my workouts to see results, and in order to see results I need to keep changing the training principles, the exercises and the tempo of movement so you keep kicking a** with your progress.

So, little grasshopper, this workout is with the best intentions. Even if it does suck ๐Ÿ˜‚๐Ÿ˜‡

TOOLS NEEDED

glute band (however you can do this without one)

THE WORKOUT

1. Banded ankle jumping jacks
2. High knees
3. Plank jacks
4. 180-degree squat jump

8 x 20sec for each exercise

5. Banded bridge with 3-sec pause
3 x 30sec

6. Standing hip extension
2 x 30sec

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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FIT & FIERCE...
HERE WE COME.

 

PJ ox

TRX EMOM Workout

TRX EMOM Workout

TRX EMOM for Women Over 40

This workout is AMAZING!

It will get your heart rate up, train your thighs, glutes, hips, shoulders, back muscles, arms AND your abs.

Using the training principle EMOM (every minute on the minute), we rotate through 4 different high-energy moves, five times through. For each exercise, once we’ve done the 10 reps, we rest until the next minute starts – performing all four moves like this, five times though ๐Ÿ‘Š๐Ÿผ.

While this workout is best for intermediate & advanced TRXer’s, I do show modifications for some of the more intense moves (yes, I’m talking about Mr. Burpee), as well mountain climbers out of the TRX if that’s not your bag. So, give it a spin, and then let me know what you thought ๐Ÿ˜˜

And remember, the only bad workout is the one that didn’t happen.

 

TOOLS NEEDED

A TRX

THE WORKOUT

1. Burpees x10
2. Lunge jumps x10
3. Squat & pull up x10
4. Mountain climber x10

Change move every minute on the minute.
5x

Abs
1. Plank
2. Curl up
3. Bicycles 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

EMOM Cardio Workout for Women Over 40

EMOM Cardio Workout for Women Over 40

30-Minute EMOM Cardio Workout for Women Over 40

All I’ve got to say is “Be ready”.

While this workout may be under 30-minutes, it packs a huge kick in the ass… trust me.

But… don’t leave me thinking that you won’t be able to keep up! I promise I’ve got you covered.

I show different variations FOR every move… so no matter where you in your fitness journey, or how you’re feeling today, I’ve got ya covered.

Trainer’s promise ๐Ÿ’‹

This is also new type of workout for the channel too.

It’s called an EMOM (every minute on the minute), and I’ve been doing a lot of these for my own personal workouts and thought you would love to try it too!

Check in on the YouTube page when you’re done – I would love to hear what you guys thought of it.

 

TOOLS NEEDED

Nothing

THE WORKOUT

Minute 1:ย  12 Tuck squats (or jump squats, or squat with heel lift)
Minute 2:ย  12 Burpees – chest to ground (or low impact burpee, or squat & twist)
Minute 3:ย  10 Power mountain climbers (or reg mountain climbers)
Minute 4:ย  10 Jump lunges (or reverse lunges)
Minute 5:ย  10 Plank jacks to tucks (or tap our plank jacks)

x 5

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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FIT & FIERCE...
HERE WE COME.

 

PJ ox

All Levels BOSU Ball Tabata for Women

All Levels BOSU Ball Tabata for Women

30-Minute All Levels BOSU Ball Tabata for Women Over 40

Do you own a BOSU?ย  ๐Ÿ™Œ๐Ÿผ If so, then this workout is for you!

This BOSU ball tabata is great for all levels and…

It seems everyone LOVES a good ol’ BOSU Tabata Workout (at least judging from all the views & comments on the other BOSU workouts that I’ve got on the channel), so I thought I would program another one.

And it’s a keeper!

From the power mountain climbers, to the BOSU burpees you are going to be shocked at how quickly you will finish this workout.

I mean one second we are warming up and the next we are marching it out & cooling it down.

The workout flows really well, I do my best to keep you smiling throughout, and the work time is only ย 20 seconds an exercise… making this exercise session fly by!ย 

 

TOOLS NEEDED

BOSU Ball or a STEP

THE WORKOUT

1. Plank jax
2. Power mountain climbers
8 x 20sec

3. Quick steps (lead with L)
4. Bulgarian lunge (L leg on)
8 x 20sec

5. Quick steps (lead with R)
6. Bulgarian lunge (R leg on)
8 x 20sec

7. Up & over touch downs
8. Burpees ๐Ÿ™‚
8 x 20sec โฃ

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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