Metcon Workouts for Weight Loss for Women Over 40 [Metabolic Conditioning]

Metcon Workouts for Weight Loss for Women Over 40 [Metabolic Conditioning]

Metcon Workouts for Weight Loss for Women Over 40

Metcon, otherwise known as metabolic conditioning, is a style of interval training to optimize your metabolism. It’s sweaty and designed to burn a ton of calories.

In this metcon, I lead you through a full-body, circuit workout using bodyweight and dumbbells.

There is also absolutely no jumping in this workout too. It’s all low impact.

And PS – don’t get freaked out by the time of it. While 55 minutes is a BIG commitment, 10 of those are stretching at the end. So, you could skip those and do them later on in the day if you’re short on time right now.

TOOLS NEEDED

a pair of light, moderate & 1 heavy (I’m using a 30lb kettlebell for this)

THE WORKOUT

Squat clean to press
Overhead reverse lunge
Other leg / arm
Shoulder taps
4x 20sec

Crossover lunge
Other leg
DB swing
3x 50sec

DB hang clean
Shoulder presses
Front squat
Side lunge
Other leg
5 x 20sec

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TRX Sweat & Stretch Cardio Workout for Women Over 40 [LOW OR HIGH IMPACT]

TRX Sweat & Stretch Cardio Workout for Women Over 40 [LOW OR HIGH IMPACT]

TRX Sweat & Stretch Cardio Workout for Women Over 40 [LOW OR HIGH IMPACT]

This TRX cardio workout will get the heart rate up so you burn some serious calories while ALSO training the legs and core. Low and high impact options are given for each exercise, and we finish off with an extended 12-minute stretch.

So, with that said if you’re short on time skip the stretch session and get in the 37-minute warm-up, workout and cool-down.

 TOOLS NEEDED

TRX / suspension trainer

THE WORKOUT

Power pull ups
Lunge pulse with kick
Lunge pulse with kick
Standing mountain climber
Incline leg press
Skaters w/crossover lunge
3 x 50sec

Squat jumps 8x20sec
Pank jacks 8x20sec

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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

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Pelvic Floor & Stabilization Exercises for Women Over 40

Pelvic Floor & Stabilization Exercises for Women Over 40

Pelvic Floor & Stabilization Exercises for Women Over 40

These basic pelvic stabilization exercises will help to stabilize and strengthen your pelvic floor, as well as assist with SI joint issues or dysfunction. I also add in some traditional core work so you get the full meal deal!

Try this after a cardio or strength workout.

TOOLS NEEDED

small ball (Bender Ball)

THE WORKOUT

1. Pelvic tilt – cue no leg muscles – image someone’s hand is under your LB & you’re flattening your LB – hold 3 sec x10
2. Ball squeezes OR yoga block squeezes – hold pelvic tilt hold

ADV: bring knees to 90/90 (keeping the pelvic tilt) & press into thighs with hands
3. Kegels – 3 sec contract, 3 sec rest x10
4. Bridge with hold (2 sec hold)
5. Seated, legs straight, hands behind ears, kegal & twist to 1 side x10

Plank 40sec
6. Side plank with arm lifting up & reaching under 40sec
7. Other side 40sec
8. Dead bug 40sec
9. Quadrupled arm & leg lift 40sec

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PJ ox

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Quick Gluteus Medius Exercises with No Equipment

Quick Gluteus Medius Exercises with No Equipment

Quick Gluteus Medius Exercises with No Equipment for Women Over 40

The gluteus medius muscle is an important BUT OFTEN weak muscle of the hip. This little muscle located at the sides of the hips is important for knee, hip, and back health.

Follow along with my favourite 10 glute med exercises either before a workout, after your workout, or as a regular pre-hab workout so you can keep training pain-free.

 TOOLS NEEDED

nothing

THE WORKOUT

1. Tap out glute med stabilization 50 sec
2. Other leg 50 sec
3. Leg abduction series
4. Iso hold
5. Side plank + clams
6. Leg abduction series
7. Iso hold
8. Side plank + clams x12
9. Standing hip drives
10. Other leg
1 x 45 sec

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Low Impact Cardio Workout Safe for Sciatica or Low Back Pain

Low Impact Cardio Workout Safe for Sciatica or Low Back Pain

Cardio for Bad Knees [That’s Not Lame] for Women Over 40

Sore knees? Sore low back? Or, maybe you’re just needing a low impact workout today! Whatever the reason, I’ve got ya covered with this EPIC low impact cardio workout.

And it’s not lame!!

No marching on the spot crap here. This is a serious workout, with a serious calorie-burn without any pressure on the knees or low back.

And… I have a special finisher and an extended hip stretch at the end as well. You are gonna love it!

PS – this is my pre-birthday celebration workout. The big 51 is tomorrow 🥳

TOOLS NEEDED

nothing

THE WORKOUT

EMOM Cardio
1. Low Impact Jumping Jacks
2. Knee drive with twists
3. Skaters
4. Knee up with other arm hook
5. Other leg
6. Lateral taps (stay in squat & tap to one side)
7. Plank with knee taps
X 3
30 / 20 /16

Glute, Glute Med & Balance Training
1. Warrior 3 knee in
2. Other leg

3. Standing bent knee leg abduction
4. Other leg

5. Standing hip extension
6. Other leg
2 x 30

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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FIT & FIERCE...
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PJ ox

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