Total Body Strength with the Stability Ball for Women Over 40

Total Body Strength with the Stability Ball for Women Over 40

Total Body Strength with the Stability Ball for Women Over 40

Grab your stability ball and some dumbbells for this total body (but with an emphasis on the upper body & core) workout.

FYI: there is no cardio, it’s all strength training – making this the perfect muscle building and bone-building workout for women over 40.

TOOLS NEEDED

stability ball, a pair of light, moderate and heavy dumbbells

THE WORKOUT

1. Wall squats
2. Hamstring curls
3 x 50sec

3. Chest press
4. Pull overs
3 x 50sec

5. Reverse hypers
6. Stir the pot
2 x 40sec

7. Seated presses
8. Seated curls
9. Seated triceps
10. Weighted crunch (osteo: do a plank)
3 x 30sec

Core Work
11. Crossovers (osteo: v-sit)
12. Twists (osteo: plank)
13. Side crunch (osteo: side plank)
14. Other side (osteo: side plank)
2 x 40sec

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

BOSU Ball Workout with Weights for Women Over 40

BOSU Ball Workout with Weights for Women Over 40

BOSU Ball Workout with Weights for Women Over 40

Grab your BOSU ball and weights for this total-body strength workout. Perfect for women over 40 because we are hitting strength, balance and core.

Oh, yay baby! You are gonna love this one.

PS – verbally, for this workout, I was more on fire than I normally am πŸ™‚

TOOLS NEEDED

BOSU ball, pair of light, moderate and heavy dumbbells

THE WORKOUT

1. Chest press to tricep press 1
2. Crunch to stand OR crunch & knee up
2 x 50

3. 1 arm row
4. 1 leg squat (knee to dome)
2 x 40sec

5. 1 arm row
6. 1 leg squat (knee to dome)
2 x 40sec

7. Flying supermans
8. Kneeling shoulder presses
3 x 30 sec

9. Bulgarian lunge
10. Leg up RDL
11. Bulgarian lunge
12. Leg up RDL
2 x 50sec

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

Small Ball Ab Workout for Women Over 40

Small Ball Ab Workout for Women Over 40

Small Ball Ab Workout for Women Over 40

A small ball ab workout for women over 40.

Train your core using the small ball (aka Bender Ball, Pilates Ball, Barre Ball) with this quick ab routine made specifically for women over 40.

Either add it after your workout as a finisher or add it into your day just because you’re awesome like that 😘

TOOLS NEEDED

small ball

THE WORKOUT

1. Leg lowering & inner thigh squeezes
2. Butterfly crunches
3. Russian twists
4. Bear with inner thigh squeezes
5. Ball passes
6. Side crunch
7. Other side
2 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

Quick Cardio Workout with the BOSU Ball

Quick Cardio Workout with the BOSU Ball

Quick Cardio Workout with the BOSU Ball for Women Over 40

A quick cardio workout with the BOSU ball for women over 40. Burn some calories and have some fun using one of my favourite pieces of equipment, the BOSU ball.

Hands down the BOSU ball is my go-to for cardio.

Why you might be wondering?

Because it’s so much fun!!

I’m not watching the clock like I do when I’m on my treadmill, and I’m not wondering “when the hell does this end???”. I am simply moving, sweating, smiling and generally enjoying myself the whole time.

And that’s what exercise should be all about!

If our workouts are fun and give us a sense of accomplishment and satisfaction when we are done, we will stick with them.

This is called intrinsic motivation. It’s something that we do because it’s personally rewarding to us.

Unfortunately, when it comes to fitness I see more people depend on the cousin of intrinsic motivation, extrinsic motivation.

And this type of motivation is hard to keep the fire lit within.

Extrinsic motivation involves doing something because you want to earn a reward (like weight loss) or avoid a punishment (like going on medication). These are hard ways to motivate ourselves on a regular, day-to-day basis.

Moral of the story: find a fitness plan that you enjoy and you’re bound to be consistent with it. Let go of the reward and punish aspect of what motivates you to exercise, and funny enough, once you do you’ll see those rewards come ❀️

TOOLS NEEDED

BOSU, however a STEP would work with the last couple of moves done on the ground

THE WORKOUT

1. Plank tucks to jacks
2. Switch taps
3. Knee drive to lunge
4. Other leg
5. Double squat to 180-degree turn
4 x 30sec

AMRAP (as many rounds as possible)
Bulgarian lunge hops x8 a leg
Mountain climbers x8 ea knee
Ab crossovers x8
Do 1:00, march on the spot and wait for minute 2 & do again.
= 5 minutes total

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

Dumbbell & Stability Ball Workout

Dumbbell & Stability Ball Workout

Dumbbell & Stability Ball Workout for Women Over 40

Grab your dumbbells and stability ball for this strength-based workout for women over 40… and the best part… no squats or lunges.

This is a great workout if you are looking for one that is purely strength-based.

There’s no cardio, no fancy combo moves, just pure strength exercises to continue building those beautiful, bad-ass muscles you have.

For 30-minutes we will lift weights, while super-setting our strength moves with an ab/core drill.

You are going to love it! πŸ₯³

And… the best part… no squats or lunges πŸ™ŒπŸ½!

But, you are still going to feel those hips and glutes tomorrow, trust me. Trainer’s promise πŸ’‹

TOOLS NEEDED

a stability ball, a pair of heavy & moderate dumbbells

THE WORKOUT

1. Push-ups x12
2. Suspended crunches x12

3. 1 arm row
4. Other arm
2 x 45sec

5. Chest press
6. Crossover crunch
2 x 45sec

7. Seated shoulder presses
8. Incline bicep curls
2 x 40sec

9. Tricep extensions
10. Stir the pot
2 x 40sec

11. Bridges
12. Ball passes
13. Hamstring curls
14. Reverse curls
3 x 40sec

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

Stability Ball Exercises For Every Workout

Stability Ball Exercises For Every Workout

Stability Ball Exercises For Every Workout for Women Over 40

How to add the stability ball, Swiss ball, in any workout on YouTube. 6 great moves to utilize your ball.

If you own a stability ball, allow me to show you 6 easy moves that you can add to any workout on YouTube.

Whether it’s one of my workouts, or if you’re cheating on me and doing someone else’s workout πŸ˜‚

These 6 moves will add more to your workout, fire up more muscles, and you’ll get to utilize that piece of equipment that is otherwise sitting in the corner of your exercise area.

It’s a win-win πŸ™ŒπŸ½ πŸ™ŒπŸ½

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

Sign UpTo Receive Your 21 Day Fitness Program

Start receiving your personalized fitness program by entering your name, email, and answer 2 simple questions.

Do you currently work out?
Fitness Goal

WE HAVE LIFT OFF! Now, go head to your In Box to confirm your subscription so I can send you your first workout πŸ‘ŠπŸΌ