DAY 20 – Hips, Hammies & Glute Stretches for Women Over 40

DAY 20 – Hips, Hammies & Glute Stretches for Women Over 40

29-Minute Hips, Hammies & Glute Stretches for Women Over 40

Y.U.M.M.Y. That’s the only way to describe this lower body stretch session. Grab a mat and follow along as we unlock the hips, stretch out the glutes and lengthen the hamstrings.

This session also includes some soft relaxing music in the background, and we finish it off with an extended savasana. Enjoy!

Day 20 of the 21-Day Fit & Fierce Challenge.

TOOLS NEEDED

a mat

THE WORKOUT

Hip flexor
Deep hip opener
Other side
90/90 stretch
Other side
Pidgeon
Downward dog 1
Other side
Seated figure 4
Seated hamstring
Other side
Lying hamstring
Other side
Lying crossed leg glute stretch
Other side

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DAY 15 – Yummy Leg Stretches

DAY 15 – Yummy Leg Stretches

15-Minute Yummy Leg Stretches Women Over 40

Stretch and release your legs with this relaxing 15-minute stretch session. We will focus on your calves, hamstrings, quadriceps and hip flexors.

This is the perfect stretch session for after a workout, run or bike ride – and it’s a great active recovery workout too.

Day 15 of the 21-Day Fit & Fierce Challenge.

TOOLS NEEDED

a chair with a high backing, or a wall

THE WORKOUT

Assisted standing hamstring stretch
Toe up
Calf stretch
Bent knee calf stretch
Quadricep stretch
— other leg

Hip flexor
Hip flexor quad
Downward dog
— other side

Seated hamstring stretch
— other leg

Legs up on wall

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DAY 10 – Upper Body Stretch – Release Tight Neck, Shoulders, Chest & Back

DAY 10 – Upper Body Stretch – Release Tight Neck, Shoulders, Chest & Back

15-Minute Upper Body Stretch – Release Tight Neck, Shoulders, Chest & Back

Release your tight neck, shoulders, pecs (chest) and back with this 15-minute upper body stretch routine. If you suffer from neck, shoulder or back pain, you will love these stretches!

Day 10 of the 21 Day Fit & Fierce Challenge.

TOOLS NEEDED

mat

THE WORKOUT

Spine & shoulder stretch
Scorpion
Cobra to neck nods
Cobra to neck rolls
Child’s pose to lat stretch
Kneeling posterior neck stretch
Kneeling side neck stretch
Levator scapulae
Pec stretch
Seated side body/back
Modified wild thing pose
Spinal twist w/ pec stretch
Total body stretch
Savasana

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PJ ox

DAY 5 – Easy Stretches for All Levels

DAY 5 – Easy Stretches for All Levels

22-Minute Easy Stretches for All Levels

This total body stretch routine is perfect for beginners! Add it on after a workout, run, hike or bike ride to work out the tight areas of your legs, hips, spine and shoulders.

Day 5 of the 21-Day Fit & Fierce Challenge.

TOOLS NEEDED

2 yoga blocks & a mat

THE WORKOUT

Cat & cow
T-spine rotation
Child’s pose w/lat stretch
Hip flexor 4:40
On side quad stretch
Spinal twist
Hamstring stretch
Glute stretch
Glute & hip stretch

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Lower Back Strengthening Workout for Women Over 40

Lower Back Strengthening Workout for Women Over 40

16-Minute Lower Back Strengthening Workout for Women Over 40

I choose 8 of my favourite low back strengthening exercises for this 15-minute workout. It’s the perfect lower back workout for anyone who needs to strengthen the deep core muscles and large muscles at the base of the spine.

I also recommend it if you are coming back from a herniated or slipped disc. Osteoporosis friendly and the only equipment you need is a pillow.

TOOLS NEEDED

pillow, stability ball – optional

THE WORKOUT

Cat & cow
Bear Holds
Low back extensions
Bird dog
Bird dog wipers
Bird dog wiper combo
Stability ball extensions
Stir the pot

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Dumbbell Total Body Finisher for Women Over 40

Dumbbell Total Body Finisher for Women Over 40

11-Minute Dumbbell Total Body Finisher for Women Over 40

WOW! If you have 6-minutes and some gas left in the tank after your workout – join me! This total-body dumbbell finisher is presented as an EMOM (every minute on the minute) using 3 intense total-body exercises. But, if you’re a beginner don’t fret! I’ve got ya covered. Beginner level explained throughout.

TOOLS NEEDED

a pair of moderate dumbbells and a chair if you’re a beginner

THE WORKOUT

6 x 1:00
4-6 Push press
4-6 Goblet squat
4-6 Burpees

TIRED OF TRYING TO FIGURE OUT WHAT WORKOUTS YOU
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PJ ox

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