4-Move Quick Cardio Burnout for Women Over 40

4-Move Quick Cardio Burnout for Women Over 40

17-Minute 4-Move Quick Cardio Burnout for Women Over 40

Using 4 moves, with little rest in between, you will get your heart rate up and feel the burn (and love) in the legs and abs. This is a quick cardio workout for those days you are tight on time, yet big on energy.

No equipment is required and low and high impact options are shown.

PS: make sure you stay till the end too! I have a special cardio finisher for us!

TOOLS NEEDED

nothing

THE WORKOUT

4 x 30sec
Squat to standing crunch
Frogs
Walkouts to shoulder taps
Bicycle crunches

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

GRAB MY 25 DAY FITNESS PROGRAM AND LET ME DO THE PROGRAMMING FOR YA.

 

FIT & FIERCE...
HERE WE COME.

 

PJ ox

No Equipment Lower Body Strengthening for Women Over 40

No Equipment Lower Body Strengthening for Women Over 40

35-Minute No Equipment Lower Body Strengthening for Women Over 40

Using no equipment you will strengthen your lower body. This is a knee-friendly workout too, with limited squats and lunges, and a focus on strengthening the hips, hip stabilizers and glutes. Common muscles that can be weak and cause havoc with our knees.

And, stick around until the end! I have a special glute finisher for you!

TOOLS NEEDED

a sturdy chair or bench

THE WORKOUT

3 x 30sec
Curtsey lunge
Curtsey lunge
Elevated bridges

3 x 30sec
Leg up deadlift
Leg up deadlift
Bridge walk-outs

3 x 30sec
1 leg bridge
1 leg hip extension
1 leg bridge
1 leg extension

FINISHER
8 x 20sec
Sumo pulse finisher

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

GRAB MY 25 DAY FITNESS PROGRAM AND LET ME DO THE PROGRAMMING FOR YA.

 

FIT & FIERCE...
HERE WE COME.

 

PJ ox

Arms & Legs Superset Strength Builder for Women Over 40

Arms & Legs Superset Strength Builder for Women Over 40

38-Minute Arms & Legs Superset Strength Builder for Women Over 40

WOW! If you want to build strength in your legs and arms you are going to love this workout. Using tri-sets we work either the biceps or triceps, then move into a leg strengthening exercise, and then finish the tri-set off with a high-intensity cardio move.

All circuits have 3 rounds, with low impact options are shown throughout. And, you want to stick around until the end!

I have a special tricep finisher that I have never done before on the channel!! It is going to torch those triceps. Trainer’s promise.

TOOLS NEEDED

a pair of moderate and heavy

THE WORKOUT

3 x 40sec
Tricep kickbacks
Alt lunge
Weighted squat jumps

3 x 40sec
Across body bicep curls
Alt side lunges
Frog jumps

3 x 40sec
Hammer curl to press
Alt one-legged deadlift
Squat dumbbell passes

Tricep finisher
Descending narrow press to skullcrusher
12 – 10 – 8 – 6 – 4 – 2

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

GRAB MY 25 DAY FITNESS PROGRAM AND LET ME DO THE PROGRAMMING FOR YA.

 

FIT & FIERCE...
HERE WE COME.

 

PJ ox

No Repeat Cardio, Core & Booty Burner for Women Over 40

No Repeat Cardio, Core & Booty Burner for Women Over 40

50-Minute No Repeat Cardio, Core & Booty Burner for Women Over 40

While repeating sets of exercises is the answer to seeing results, sometimes you just do a no-repeat workout to keep things interesting and keep you excited about your workouts.

This NO REPEATS workout is no joke. We start off with a sweaty cardio circuit (low and high impact options shown), then move into one of my toughest glute workouts to date, and then finish things off with a core circuit.

Yes, it is a long one, but you will be so proud when you’re done!

TOOLS NEEDED

none

THE WORKOUT

1 x 40sec
Sprint on the spot
Squat twisters
Side shuffles to dunk
Knee repeater
Step out side lunge twists 7
Knee repeater
Step out side lunge twists
Get-ups to jump
Pop squats
Heel tap squats
Shuffle lunge
Skater to jack
Bent knee hip extension (L)
Up & over calf (L)
Pulse (L)
Hamstring curls (L)
Straight leg hip extension (L)
Fire hydrants (L)
Fire hydrant kicks (L)
Pulse (L)
Straight arm side plank w/ leg lifts (L)
Side plank clams (L)
Bridges
Bridge & pulse
Bent knee hip extension (R)
Up & over calf (R)
Pulse (R)
Hamstring curls (R)
Straight leg hip extension (R)
Fire hydrants (R)
Fire hydrant kicks (R)
Pulse (R)
Straight arm side plank w/ leg lifts (R)
Side plank clams (R)
Bridge marches
Frog pumps
Prone starfish
Supine starfish
Reverse crunch
Reverse crunch & kick out
Crunch
Figure 4 reverse curl
Figure 4 reverse curl
High plank to foot tap
Leg flutters
V sit reaches
1-sided bicycles
1-sided bicycles

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

GRAB MY 25 DAY FITNESS PROGRAM AND LET ME DO THE PROGRAMMING FOR YA.

 

FIT & FIERCE...
HERE WE COME.

 

PJ ox

Leg Day EMOM for Women Over 40

Leg Day EMOM for Women Over 40

20-Minute Leg Day EMOM for Women Over 40

Three exercises – that’s all you do in today’s EPIC leg workout. But, I choose three of the best to target the lower body (and your core), while also getting a nice little heart rate bump because of the programming – EMOM (every minute on the minute).

You are going to love this Leg Day EMOM!

TOOLS NEEDED

1 moderate or heavy dumbbell

THE WORKOUT

x10
8 RDL
6 squat w/ tap outs
8 goblet squats

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

GRAB MY 25 DAY FITNESS PROGRAM AND LET ME DO THE PROGRAMMING FOR YA.

 

FIT & FIERCE...
HERE WE COME.

 

PJ ox

20 Minute Full-Body Cardio For Women Over 40

20 Minute Full-Body Cardio For Women Over 40

20 Minute Full-Body Cardio for Women Over 40

Energize, not burn out with this full-body, all levels welcomed cardio workout. No equipment is required and FYI your core, pecs, shoulders and triceps will also get a nice little burn one of our tri-set.

TOOLS NEEDED

none

THE WORKOUT

3 x 30sec
Side lunge pumps w/ hand to ground
Jumping jack
Skaters w/ tap

3 x 30sec
Plank ups
Jackknives
Get-ups

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

GRAB MY 25 DAY FITNESS PROGRAM AND LET ME DO THE PROGRAMMING FOR YA.

 

FIT & FIERCE...
HERE WE COME.

 

PJ ox

Sign UpTo Receive Your 21 Day Fitness Program

Start receiving your personalized fitness program by entering your name, email, and answer 2 simple questions.

Do you currently work out?
Fitness Goal

WE HAVE LIFT OFF! Now, go head to your In Box to confirm your subscription so I can send you your first workout 👊🏼