Metabolic Conditioning Workout with BOSU [Optional] & Dumbbells for Women Over 40 – Metcon

Metabolic Conditioning Workout with BOSU [Optional] & Dumbbells for Women Over 40 – Metcon

28-Minute Metabolic Conditioning Workout with BOSU [Optional] & Dumbbells for Women Over 40 – Metcon

Day 6 of the Unstoppable Challenge.

This metabolic workout will get your heart rate up while training all the muscles! A BOSU is optional, with both a BOSU and a non-BOSU exercise shown for every exercise.

In this circuit, you’ll cycle through a series of bodyweight and dumbbell exercises, and before you know it – you’re done!

This is a fun workout, with a great little ab burn routine at the end.

TOOLS NEEDED

moderate dumbbells, BOSU (optional)

THE WORKOUT

Squat (alt: no BOSU)
Up & over dome (alt: side to side shuffles)
Foot up lunge (alt: stationary lunge)
Foot up lunge (alt: stationary lunge)
Burpee to shoulder press (alt: with dumbbells)
Chest press (alt: on ground)
Hip thrust (alt: on ground)

2 x 30sec
NOTE: My apologies, but I forgot to cue osteo-safe ab exercises, so I have written some suggestions below
Ab crunch (alt: bridge)
Double crunch (alt: dead bug)
Plank

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Lower Body Thigh Torching Workout For Women Over 40

Lower Body Thigh Torching Workout For Women Over 40

30-Minute Lower Body Thigh Torching Workout For Women Over 40

Day 4 of the Unstoppable Challenge.

Torch your thighs with this lower body strength workout. And the best part is – no equipment required. Using a lot of single-leg drills, you’ll work the strength of each leg independently while also improving your stability and balance.

And stick around until the end! You’ll do a special thigh & core finisher.

TOOLS NEEDED

nothing

THE WORKOUT

3 x 30sec
Squats
Squat jumps (alt: squat & heel lift)
Explosive front lunges
Explosive front lunges

3 x 30sec
Modified shrimp squat (alt: curtsey lunge)
Modified shrimp squat (alt: curtsey lunge)
Seated leg raise
Seated leg raise

1 x 30sec
Plank w/ leg lift
Side plank w/ leg lift
Plank with leg lift
Side plank w/ leg lift

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Upper Body Supersetting For Women Over 40

Upper Body Supersetting For Women Over 40

28-Minute Upper Body Supersetting For Women Over 40

Day 3 of the Unstoppable Challenge.

Superset your chest and back muscles, followed by biceps and triceps, in this super-setting upper body strength circuit. As usual, I give a little extra love to our triceps, so your arms look smoking 🔥.

TOOLS NEEDED

a couple of pairs of moderate dumbbells

THE WORKOUT

2 x 40 sec
Quadruped row
1-arm push-up
Quadruped row
1-arm push-up

2 x 40 sec
Thumbs up flys
Chest flys

2 x 40sec
Pullovers
Crush press

2 x 40sec
V sit bicep curls
Seated tricep dips

1 x 40sec
Straight arm plank

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All Standing Low Impact Cardio + Mat Abs For Women Over 40

All Standing Low Impact Cardio + Mat Abs For Women Over 40

27-Minute All Standing Low Impact Cardio + Mat Abs For Women Over 40

Day 2 of the Unstoppable Challenge.

This quick low impact cardio workout is a ton of fun. You’ll perform 6 different exercises for two circuits. All of the moves are low impact, and I show you where you can add some impact for those who want their workout a bit spicy.

After our cardio, we’ll head down to the mat for a core Tabata drill. You are going to feel those abs!

TOOLS NEEDED

chair if you’re a beginner

THE WORKOUT

2 x 50sec
Knee drives
Curtsey lunges
Step out gate swings
Walk out to shoulder taps (alt: chair walk backs)
Squat and lunge
Alt 1 leg deadlifts

8 x 20sec
Mountain climbers (alt: chair)
Iso-hold crunch to leg drop

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PJ ox

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Total Body Strength & Cardio with Dumbbells For Women Over 40

Total Body Strength & Cardio with Dumbbells For Women Over 40

27-Minute Total Body Strength & Cardio with Dumbbells For Women Over 40

Day 1 of the Unstoppable Challenge.

Using only one pair of dumbbells, with minimum rest, you will torch some calories while building tone in those muscles of yours. This total body strength and cardio will soon be a favourite!

TOOLS NEEDED

1 pair of moderate dumbbells

THE WORKOUT

3 x 30sec
Reverse lunge (alt: wall sit)
2-arm alt row
Chest to ground push up (alt: chest press)
Arms up marches

3 x 30sec
Deadlift
Single arm press
Tricep extensions
Hang cleans

1 x 30sec
Plank
V sit
V sit rotation
Bicycles (alt: bridges)

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PJ ox

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BOSU (Optional) Strength Workout with Dumbbells for Women Over 40

BOSU (Optional) Strength Workout with Dumbbells for Women Over 40

34-Min BOSU (Optional) Strength Workout with Dumbbells for Women Over 40

Grab your BOSU ball (or not!) for this super setting, same muscle group strength workout. While your BOSU ball is optional, your dumbbells aren’t!

Using a couple of pairs of dumbbells we will tri-set the SAME muscle group for two sets, working all the major muscles in your body.

This will torch your muscles and help break through any plateaus you might be experiencing.

And be sure to stick around for the awesome little ab finisher I have programmed for you!

TOOLS NEEDED

pair of moderate and light dumbbells, BOSU (optional)

THE WORKOUT

2 x 45sec
Chest fly & bridge
Skullcrusher & bridge hold
Plank ups

2 x 45sec
Depth squat
Hesitation lunge
Hesitation lunge

2 x 45sec
Bird dog row
Bird dog row
Pullovers

Ab Finisher:
1 x 30sec
Russian twists
Dead bug
Side crunch lift
On side leg lift (alt: side plank)
Side crunch lift
On side leg lift (alt: side plank)

00:00 Introduction
01:07 Warm-up
04:11 Workout
23:00 Ab Finisher
28:07 Cool-down & stretches

TIRED OF TRYING TO FIGURE OUT WHAT WORKOUTS YOU
SHOULD BE DOING?

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FIT & FIERCE...
HERE WE COME.

 

PJ ox

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