All Standing Warm Up Exercises Before a Workout for Women Over 40

All Standing Warm Up Exercises Before a Workout for Women Over 40

All Standing Warm Up Exercises Before a Workout for Women Over 40

Need some warm-up exercises before your workout? Or, maybe you’re looking for an easier type of workout to get you moving. Using all standing exercises, we’ll warm up all the muscles and the joints, leaving you feeling refreshed and ready to go!

TOOLS NEEDED

nothing

THE WORKOUT

Arm circles
Good mornings
T-spine rotations
Standing cat & cow
Hamstring walks
Hip extension
Clock toe taps
Squat
Step out side lunge
Plie squat
Step out side lunge

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10-Min BOSU Ball (Optional) Ab Torcher Workout

10-Min BOSU Ball (Optional) Ab Torcher Workout

10-Min BOSU Ball (Optional) Ab Torcher Workout

Fire up 🔥 your abs with this 10-minute ab workout. You will feel the burn and those abs muscles strengthening with this stand-alone ab workout, or workout finisher.

Sorry, this workout is not osteoporosis-friendly.

TOOLS NEEDED

BOSU or stability ball (optional)

THE WORKOUT

2 x 50sec
Crunch (Alt: on floor)
Plank (Alt: on floor)
Oblique crossover (Alt: 1-side bicycle)
Oblique crossover (Alt: 1-side bicycle)
Double crunch (Alt: on floor)

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10-Minute Strength & Stretch for the Low Back for Women & Men Over 40

10-Minute Strength & Stretch for the Low Back for Women & Men Over 40

10-Minute Strength & Stretch for the Low Back for Women & Men Over 40

If you’ve ever had back pain, or you simply want to avoid it, this little workout is for you.

Using 4 of my favourite back exercises you will strengthen the posterior chain of the body (as well as learn how to hinge, instead of bend through your low back), work out any restrictions in your thoracic spine (T-spine), strengthen the stabilizers in the spine and work on giving your lower lumbar discs some space.

TOOLS NEEDED

mat, yoga bolster (or pillow), access to a wall

THE WORKOUT

This is also Day 1 of our 14-Day Happy Back Series on Over Fifty Fitness.

1-leg hip hinge
1-leg hip hinge
Iso-hold bird dog
T-spine extension against wall
Supported sphinx

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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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All Standing Warm Up Exercises Before a Workout for Women Over 40

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

TIRED OF TRYING TO FIGURE OUT WHAT WORKOUTS YOU
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FIT & FIERCE...
HERE WE COME.

 

PJ ox

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