DAY 19 – Leg Day for Women Over 40

DAY 19 – Leg Day for Women Over 40

42-Minute Leg Day for Women Over 40

Target the thighs, glutes and hips with this leg day workout! We’ll cycle through 5 compound lower body exercises alternating between a squat/lunge pattern and a hinge pattern.

This type of programming will ensure we hit all the muscles in the front and back of the body (hello hamstrings and glutes!), as well as save the knees from burning out.

There’s also a far amount of balance and stability needed for some of the moves, making this a great well-rounded leg workout.

Day 19 of the 21-Day Fit & Fierce Challenge.

TOOLS NEEDED

a pair of moderate and heavy dumbbells

THE WORKOUT

1st round: 50 sec
2nd round: 45 sec
3rd round: 40sec
4th round: 35sec

Squat
Romanian deadlift
Side lunge
Side lunge
1-leg deadlift
1-leg deadlift
Quadruped hip extension
Quadruped hip extension

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DAY 18 – Quick Arms & Abs Workout for Women Over 40

DAY 18 – Quick Arms & Abs Workout for Women Over 40

23-Minute Quick Arms & Abs Workout for Women Over 40

This 20-minute arms & abs workout is the perfect little strength workout for those days you need something quick.

Focusing on the same muscle for 2-3 sets you’ll feel the burn as we hit the biceps, triceps and ab. Osteoporosis-friendly ab exercises are also demo’ed.

Day 18 of the 21-Day Fit & Fierce Challenge.

TOOLS NEEDED

a couple of moderate dumbbells

THE WORKOUT

2 x 30sec
Hammer curl to press 3

3 x 30sec
Bicycle crunches

2 x 30sec
Crush press to skullcrusher

3 x 30sec
Weighted ab lifts

2 x 30sec
Hanging curls

3 x 30sec
Windmill

2 x 30sec
Tricep kicks

3 x 30sec
Windmill

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DAY 17 – EMOM Cardio Workout – No Equipment – For Women Over 40

DAY 17 – EMOM Cardio Workout – No Equipment – For Women Over 40

26-Minute EMOM Cardio Workout – No Equipment – For Women Over 40

WOWSERS! That’s all I got to say about this EMOM cardio workout. Whether you hate cardio or love it, you will be favouriting this special EMOM workout.

Each minute we are changing the exercise, with rep counts shown for beginners, intermediate and advanced exercisers.

You will be challenged in this workout – no matter where you are in your fitness journey. Trainer’s promise.

Day 17 of the 21-Day Fit & Fierce Challenge.

TOOLS NEEDED

a chair if you are a beginner

THE WORKOUT

x5
Minute 1
Mountain climbers
Adv:40
Int:30
Beg: 20

Minute 2
Pulse lunges & reverse lunges
Adv:10
Int: 8
Beg: 6
Do other leg

Minute 3
Single leg drive
Adv: 10
Int: 8
Beg: 6
Do other leg

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DAY 16 – Push, Pull, Hinge & Squat Strength Workout for Women Over 40

DAY 16 – Push, Pull, Hinge & Squat Strength Workout for Women Over 40

39-Minute Push, Pull, Hinge & Squat Strength Workout for Women Over 40

Work the foundational exercise patterns of the body that are responsible for every movement you make – push, pull, hinge, and squat(with the 5th, carry, covered as we hold onto the dumbbells for the exercises).

While these exercises are equated as “workout” exercises, they are movements we perform daily. This could be my most “functional” workout to date!

Day 16 of the 21-Day Fit & Fierce Challenge.

TOOLS NEEDED

a pair of heavy, tubing and a chair if you are a beginner

THE WORKOUT

3 x 40sec
Push up to shoulder tap
Band pull-downs
Woodchop
Narrow squat

3 x 40sec
Chest press
Bird dog row
Bird dog row
Single leg dumbbell clean
Single leg dumbbell clean
Plie squat

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PJ ox

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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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DAY 14 – Cardio Strong for Women Over 40

DAY 14 – Cardio Strong for Women Over 40

27-Minute Cardio Strong for Women Over 40

Wow! If you’re looking to burn a ton of calories, in the shortest amount of time, this is the workout for you! We sweat it out by alternating 3 of my favourite strength moves, with one of my favourite plyo moves.

Your cardio and muscles will be challenged.

Day 14 of the 21-Day Fit & Fierce Challenge.

TOOLS NEEDED

a pair of moderate dumbbells

THE WORKOUT

4 x
45sec Curl & press
30sec Squat jumps
45sec Alt reverse lunges
30sec Squat jumps
45sec Deadlift
30sec Squat jumps

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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