Bunion Friendly Workout for Home  [Great for plantar fasciitis, bunions & weak ankles]

Bunion Friendly Workout for Home [Great for plantar fasciitis, bunions & weak ankles]

Bunion Friendly Workout for Home [Great for plantar fasciitis, bunions & weak ankles]

Total body workout, with a focus on strengthening the feet. Great for people with bunions, or plantar fasciitis, or if you need to work on your ankle strength.

Head here for a complete list of the equipment & tools I use, as well as some of my favourite supplements & foods 

Whether you have bunions or not anyone over the age of 40 needs to try this workout, and then from there, your feet will let you know whether or not you need to keep this workout in your regular rotation.

Unfortunately, age, poor footwear choices, and footwear in general can cause weaknesses in the muscles of the lower leg, as well as mobility issues.

This, in turn, can cause bunions, plantar fasciitis, and even knee, hip, or back pain.

This bodyweight workout focusses on strengthening those muscles while working on the mobility of the toe and ankle joints… while also hitting a ton of other muscles too.

Have fun and let me know what you thought of the ab finisher at the end 😀

TOOLS NEEDED

a chair and a thick rubber band

THE WORKOUT

1. 1 leg squat balance series
2. Other leg
3. Sumo squat with heel raises
4. Downward dog to plank to shoulder taps
3 x 50sec

5. Banded big toe lifts
6. Banded isometric arch lifts
3 x 30sec

7. Big toe figure 8 mobility drill
x12 ea toe

8. Heel to toe rocks
2 x 15

8. 4 point to downward dog
9. L side bicycle
10. R side
11. Clams
25 reps – 20 – 15

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Foam Rolling Series for the Upper Body for Women Over 40

Foam Rolling Series for the Upper Body for Women Over 40

Foam Rolling Series for the Upper Body for Women Over 40

A 10-minute foam rolling series for the upper body for women over 40. Let’s foam roll you to better posture.

This routine is a MUST for anyone who sits for prolonged amounts of time, throughout the day.

Whether it’s in front of a computer, commuting to and from work, or if you drive for your job you need to work on getting movement back to your upper body, your thoracic spine.

Tightness in this area can lead to shoulder and neck pain, which are pains to live with and can be workout buzzkills.

And… if you want to work your posture, or if you already have some discomfort in shoulders or neck, this little 10-minute workout is a gem for you as well.

I made this series quick, so you can easily implement it into your day, and also added two of my favourite mobility drills to warm up the upper back at the beginning.

⁣Have fun!

TOOLS NEEDED

roller

THE WORKOUT

1. 4 point spinal warm up
2. T-spine rotations
3. T-spine rolls
4. T-spine pulses
5. Bridge with T-spine compressions
6. Shoulder blade rolls
7. Other shoulder
8. Pec stretch
9. Upper back stretch

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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Superset Workout with Dumbbells for Women Over 40 [MUSCLE CONFUSION]

Superset Workout with Dumbbells for Women Over 40 [MUSCLE CONFUSION]

Superset Workout with Dumbbells for Women Over 40 [MUSCLE CONFUSION]

DAY 15 – FIT IN 15 CHALLENGE

Wowzers!!

We are ending our Fit in 15 Challenge with a BANG 👊🏼 and on a high note!!

For this strength workout, I have supersetted all of our moves… but with a catch.

We are supersetting the same muscle groups for 5 exercises.

Yup, that’s 5 back-to-back chest & tri exercises with little rest, then 5 back-to-back leg exercises, then 5 back-to-back back & biceps moves, followed by 5 back-to-back awesome ab drills to finish us off.

This is going to burn, so get ready for some smoking muscles and then some smoking hot muscles after we’re done.

Muscle Confusion Workout #1

TOOLS NEEDED

a pair of light, moderate & heavy dumbbells and a chair

THE WORKOUT

1. T push ups
2. Elbows in tight chest press
3. Chest flys
4. Chest press
5. Plank with knee taps
1 x 50sec

6. Bulgarian lunge
7. Other leg
8. Side step up (or sub)
9. Other leg
10. 1-leg RDL
11. Other leg
12. Sumo squat
13. Iso-hold squat
1 x 50sec

14. Renegade rows
15. High pulls
16. Reverse flys (thumbs pointed away)
17. Low back extension
18. Low back extension iso-hold with elbow pulls
1 x 50sec

19. Plank
20. Flutter kicks
21. Side plank (25 sec and then other side)
22. Alternating leg down
23. Bent knee bicycles
1 x 50sec

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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HERE WE COME.

 

PJ ox

Ab HIIT Workout With No Equipment for Women Over 40

Ab HIIT Workout With No Equipment for Women Over 40

Ab HIIT Workout With No Equipment for Women Over 40

Get the heart rate up and train those abs with this 30-minute Ab HIIT for women over 40.

DAY 14 – FIT IN 15 CHALLENGE 

I honestly tried to get this workout done in 20-minutes.

But… I just had too many cool moves that I wanted to do with you and, as always, I wanted to give you a workout that will give you the best possible results.

So, we went a little long.

However, it’s not that bad. Just another 10-minutes of heart pumping, core crushing fun. That’s all 😁😇⁣

Have a sweaty good time and sorry ahead of time for my dogs. They were NOT on their best behaviour.

TOOLS NEEDED

nothing

THE WORKOUT

1. 4 jumping jacks / 4 frog jacks – 60sec
2. Bicycle crunches – 30 sec
3. Russian twists – 30sec
4. 2 twists & a squat – 60sec
5. Butterfly crunch – 30 sec
6. Plank with toe taps – 30 sec
7. Typewriters – 60sec
8. Side crunch – 30 sec
9. Other side – 30 sec

x3


⁣1 x 45sec

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SHOULD BE DOING

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After Workout Stretches  for Women Over 40

After Workout Stretches for Women Over 40

After Workout Stretches for Women Over 40

Join me for a quick after a workout, total body stretch routine for women over 40.

DAY 13⁣ – FIT IN 15

This great little stretch routine will hit all the muscles, no matter what workout you just did.

This is also a great mid-day “I’ve got to move my body” series, or an early morning or PM stretch.

Basically, anytime you can fit this in your body will thank you for it!

For 12 minutes we target the hips, glutes, legs, low back, as well as all of the muscles of the upper body.

Enjoy…

TOOLS NEEDED

a chair

 

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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FIT & FIERCE...
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Total Body Metabolic Workout with Dumbbells for Women Over 40

Total Body Metabolic Workout with Dumbbells for Women Over 40

Total Body Metabolic Workout with Dumbbells for Women Over 40

Burn calories and torch the muscles with this total-body Metabolic Workout for women over 40.

DAY 12 – FIT IN 15 CHALLENGE

Heads up, this one is sweaty!

But, for a workout to be a true metabolic workout, and give you all the benefits of one (bigger calorie burn, more muscles trained per exercise, increased aerobic power and muscle strength), you have to hit it hard.

However, if you aren’t feeling it today, or if you are a beginner don’t fret! I got your back.

I show you how you can dial down some of the moves, and you can also grab a pair of lighter dumbbells to bring down the intensity.

This workout, I think, will become a favourite though. It’s pretty awesome and goes by quick.

Let me know your thoughts in the comments.

TOOLS NEEDED

a pair of moderate dumbbells

THE WORKOUT

1. Dumbbell squat thrust to 4 renegade rows (or sub)
2. Squat and press
3. Hand release push up (or sub)
4. Alt reverse lunges with bicep curls
5. Dumbbelll alt hang power snatches

5 x 40sec

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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