The Best Upper Body Finisher for Women Over 40

The Best Upper Body Finisher for Women Over 40

9-Min The Best Upper Body Finisher for Women Over 40

WOW! Add this upper body finisher after a strength workout to completely toast the triceps and biceps, while sculpting your shoulders. Trainer’s promise – this workout finisher delivers!

TOOLS NEEDED

a pair of moderate dumbbells

THE WORKOUT

3 x
Iso-hold shoulder press
5 Shoulder presses

3 x
Iso-hold two-arm row
10 Two-arm rows

3 x
Iso-hold chest press
10 Chest presses

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Low Back Friendly Ab Exercises for Women Over 40

Low Back Friendly Ab Exercises for Women Over 40

10-Min Cardio Low Back Friendly Ab Exercises for Women Over 40

This is the friendliest workout on the internet! Using a series of plank moves, and deep core moves, this workout will be easy on the low back and the neck, and it is also osteoporosis-friendly.

Grab a mat and follow along after your workout, or as a stand-alone if improving your core strength is a goal.

TOOLS NEEDED

nothing

THE WORKOUT

1 x 50sec
Alt heel drags
Dead bug
Single leg dead bug
Single leg dead bug
Starfish
Starfish
Supermans
Bear holds
Bird dog
Bent knee drops

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PJ ox

The Best All Levels Leg Finisher for Women Over 40

The Best All Levels Leg Finisher for Women Over 40

10-Minute The Best All Levels Leg Finisher for Women Over 40

If you have some extra gas in the tank you are going to love this leg finisher. Using one dumbbell and a booty band (optional) we will hit the legs and the hips with this special little, slightly-evil, workout finisher.

TOOLS NEEDED

one moderate dumbbell, booty band (optional)

THE WORKOUT

x3
10 sumo squats
20 squat pulses
10 Hip matrix (ea side)
10 Jump lunges

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SI Joint Strengthening Exercises & Pelvis Reset for Low Back Pain

SI Joint Strengthening Exercises & Pelvis Reset for Low Back Pain

20-Minute SI Joint Strengthening Exercises & Pelvis Reset for Low Back Pain

Give your SI joint and low back some relief with this video. We begin with a gentle pelvis-reset sequence of six moves to reset your pelvis and SI joint.

From there I’ll guide you through a mobility flow for your hips, thoracic spine and quadratus lumborum (which can get overactive and cause lower-back pain).

After that we’ll stretch and lengthen your QL and then complete the series with a savasana – so your body can rest and absorb the work we just did.

TOOLS NEEDED

bolster or pillow, yoga block & strap or similar

THE WORKOUTS

Pelvis reset – yoga block lengthwise   
Pelvis reset – yoga width-wise   
Pelvis reset – outer hip rocks  
Cervical spine rest – Bridge w/ head rolls 
SI Joint Mobilization – Knee in presses   
SI Joint Mobilization – Knee away  
90/90 w/ trunk rotation 
QL wall stretch   
Seated side stretch  

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PJ ox

Stability Ball Ab Workout for Women Over 40

Stability Ball Ab Workout for Women Over 40

10-Min Stability Ball Ab Workout for Women Over 40

Looking for a 10-minute ab workout using only your stability ball? Well… look no further because this workout will hit the abs in under 10-minutes, using only your ball.

I will also be completely honest with you, I felt my abs for a few days after this workout 😁.

It was awesome!

TOOLS NEEDED

stability ball [also called a fitness ball and a Swiss ball]

THE WORKOUT

1 x 50sec
Crunches
Alt knee taps
1 side crossover
Torso twist
1 side crossover
Torso twist
Plank
Dead bug
Ab passes
Reverse curls

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SHOULD BE DOING

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PJ ox

All Levels Leg Finisher for Women Over 40

All Levels Leg Finisher for Women Over 40

All Levels Leg Finisher for Women Over 40

I’ve got 4 exercises in this all levels’ leg finisher that will test your metal and separate the women from the girls 😜. You’ll need a pair of dumbbells, access to a wall… and that’s it.

This is the perfect leg finisher for after a leg workout, after a run or walk, or after an upper-body workout cause you wanna show some love to your thighs as well. Have fun!

TOOLS NEEDED

a pair of moderate dumbbells, access to a wall

THE WORKOUT

Weighted jump squats x12
Front squats x12
Wall sit with wts – 30 sec
Prone squats x15
X3

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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FIT & FIERCE...
HERE WE COME.

 

PJ ox

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