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

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SHOULD BE DOING

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FIT & FIERCE...
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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

Full Body Beginner Tabata

Full Body Beginner Tabata

20-Minute Full Body Tabata for Beginners

This workout is perfect if you’re just starting out, or if your knees are craving something low impact and easy, or if you just aren’t feeling 100% – but are able to pull up your big girl panties and get a workout in.

When you’ve finished the workout be sure to leave a comment on the YouTube channel, and a thumbs up… if you liked it.

ox PJ

 

TOOLS NEEDED

Nothing

THE WORKOUT

1. Sumo squat step outs
2. Low squat travel
8 x 20sec

3. Alternating lunges with pulse
4. Knee up twists
8 x 20sec

5. Plank with tap outs
6. Bridges
8 x 20sec

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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FIT & FIERCE...
HERE WE COME.

 

PJ ox

Weight Loss HIIT Workout

Weight Loss HIIT Workout

30-Minute Weight Loss Workout HIIT Style for Women Over 40

Two of the BEST ways to burn fat is through interval training and working with dumbbells. Now, marry the two and you have the ultimate fat burning workout!

Join me for a 30-minute HIIT workout, alternating between a high intensity drill and a strength move with each exercise designed with one goal in mind… kill calories!

Perfect for all levels and, as always, great for home or the gym.

 

TOOLS NEEDED

A pair ofย  moderate dumbbells

THE WORKOUT

1. 4 pulse squat thrust
2. Chest press
3 x 30sec

3. Double lunge jump switch
4. Alt rows
3 x 30sec

5. Stay lo jax
6. Crush press
3 x 30sec

7. Woodchop
8. Shoulder press
3 x 30sec

9. Alt single arm dumbbell snatch
10. Tricep extensions
3 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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