Quick No Jump Cardio

Quick No Jump Cardio

25-Minute No Jump Cardio Workout for Women Over 40

Don’t feel like jumping…. then this is the workout for you.

Don’t have a lot of time… then this is the workout for you.

Don’t have any equipment… then you guessed it, this is the workout for you.

This workout is quick, great for all levels, and it will leave you with a smile on your face. Trainer’s promise.

 

TOOLS NEEDED

None

THE WORKOUT

1. Low impact jax
2. Walk out to tap out
3. Repeater knee
4. Other knee
5. Squat unders
6. Hamstring curls with arms
7. Crossover lunge to leg abduction
8. Other leg
9. Breakdancer
10. 3 pulse squat to kick

1 x 50sec
1x 40sec
1 x 30sec

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

GRAB MY 21 DAY FITNESS PROGRAM AND LET ME DO THE PROGRAMMING FOR YA.

 

FIT & FIERCE...
HERE WE COME.

 

PJ ox

grab yours

Protein Packed Cereal

Protein Packed Cereal

 

Protein Packed Breakfast 

This recipe is the easiest and best breakfast prep for a Sunday!

Make a batch and have yourself covered for 4 mornings.

 

Protein-Packed Energy-Boosting Breakfast Cereal

Makes: 4 servings

1C rinsed quinoa

2C unsweetened vanilla almond milk (or any milk, or milk sub)

1 Tbsp cinnamon (or less, or more… depends on you and your taste buds)

1 Tbsp vanilla extract

Sweetner to taste 

Directions:

Combine everything in a pot, bring to boil & then simmer for 18 minutes.

TIP: In AM, when ready to eat, scoop 3/4 C quinoa in a bowl, microwave for 1:25 and at the last 30 second mark pull from the microwave and add some more unsweetened vanilla almond milk. You want it wet. Put back in microwave for 30 sec.

Before eating mix in 1/2 C (or more) blueberries and sprinkle with chopped pecans or walnuts.

Enjoy…. ox PJ

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

GRAB MY 21 DAY FITNESS PROGRAM AND LET ME DO THE PROGRAMMING FOR YA.

 

FIT & FIERCE...
HERE WE COME.

 

PJ ox

grab yours

Upper Body & Abs for Women Over 40

Upper Body & Abs for Women Over 40

45-Minute Upper Body & Abs Workout for Women Over 40

Give the legs a rest and train the upper body and core with this workout.

Using only dumbbells I will break down every move for you, and show you modifications.

It’s a fun workout that is totally worth the 45-minutes! Trainer’s promise. 

 

TOOLS NEEDED

A pair of moderate + heavy dumbbells

THE WORKOUT

1. Chest press
2. Alternating plank ups
3 x 30sec

3. L arm row
4. L arm windmill
3 x 30sec

5. R arm row
6. R arm up windmill
3 x 30sec

7. Reverse flys
8. Tricep extensions
3 x 30sec

9. Double crunches
10. Seated tricep dips
3 x 30sec

11. Chest flys
12. Kneeling hammer curl to shoulder press
3 x 30sec

Abs:
13. Bicycle crunches
8 x 20sec

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

GRAB MY 21 DAY FITNESS PROGRAM AND LET ME DO THE PROGRAMMING FOR YA.

 

FIT & FIERCE...
HERE WE COME.

 

PJ ox

grab yours

No Jump Cardio and Abs

No Jump Cardio and Abs

40-Minute No Jump Cardio & Ab Workout for Women Over 40

Get your heart rate up without jumping in this low impact, no jumping cardio workout for women over 40.

In addtion, we hit the abs extra hard at the end of the workout for a fun little three exercise ab drill.

You’re gonna love it!

 

TOOLS NEEDED

Nothing

THE WORKOUT

1. Squat & reach
2. Mountain climbers
8 x 20sec

3. Seal jax
4. Plank skiers
8 x 20sec

5. Squat to heel lift
6. Mountain climbers to opposite toe touch
8 x20sec

— Then do it all as 1 circuit for 40sec ea exercise

Core:
1. Plank shoulder taps
2. Bicycle holds
3. Reverse curl to extensions
3 x 30sec

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

GRAB MY 21 DAY FITNESS PROGRAM AND LET ME DO THE PROGRAMMING FOR YA.

 

FIT & FIERCE...
HERE WE COME.

 

PJ ox

grab yours

No Squat Leg Workout

No Squat Leg Workout

30-Minute No Squat Leg Workout for Women Over 40

No squats, no lunges, no impact!

Join me for a 30-minute leg workout that’s easy on the knees, but tough on the hips & glutes  👊🏼

We do absolutely no squats or lunges for the 30-minutes… but I promise you it’s gonna leave your ass sore.

Trainer’s promise  💋

A little history on this workout:

This is the second time I did this workout on camera.

I recorded a great one, with my boy George, only to get home to find out that my mic was broken – and it was 30-minutes of white noise instead of 30-minutes of me cuing you through all these moves.

F*CK!

I swear all my past indiscretions are being taken out on me with mics and YouTube videos.

Karma… you suck!

I’ve had my FAIR share of mic incidents. Some of them are my fault… oops… you mean I have to remember to turn the button to “on” to be heard. Duly noted.

To others that are not: random people complaining about the quality of sound, to people claiming that they hate hearing me breathe, to the odd noise blow ups in the middle of videos for 1-2 minutes.

To now this… no sound.

So, off I went (a few days later) and recorded it again.

Sadly George was not with me, but the boom mic that I was using worked and here we go.

A finished product for you.

 

TOOLS NEEDED

1 moderate dumbbell (beginners – no dumbbell)

THE WORKOUT

1. Hip extension with DB behind knee
2. Same side – fire hydrants with kick
3. Same side – downward
3 legged dog to high plank
4. Other leg hip extension
5. Other leg fire hydrants with kick
6. Other side DD to high plank
7. Prone squats (don’t worry!!! It’s not really a squat)
8. 1 leg bridge
9. Other leg
10.Frog pumps

2 x 50sec

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

GRAB MY 21 DAY FITNESS PROGRAM AND LET ME DO THE PROGRAMMING FOR YA.

 

FIT & FIERCE...
HERE WE COME.

 

PJ ox

grab yours

EMOM Cardio Workout for Women Over 40

EMOM Cardio Workout for Women Over 40

30-Minute EMOM Cardio Workout for Women Over 40

All I’ve got to say is “Be ready”.

While this workout may be under 30-minutes, it packs a huge kick in the ass… trust me.

But… don’t leave me thinking that you won’t be able to keep up! I promise I’ve got you covered.

I show different variations FOR every move… so no matter where you in your fitness journey, or how you’re feeling today, I’ve got ya covered.

Trainer’s promise 💋

This is also new type of workout for the channel too.

It’s called an EMOM (every minute on the minute), and I’ve been doing a lot of these for my own personal workouts and thought you would love to try it too!

Check in on the YouTube page when you’re done – I would love to hear what you guys thought of it.

 

TOOLS NEEDED

Nothing

THE WORKOUT

Minute 1:  12 Tuck squats (or jump squats, or squat with heel lift)
Minute 2:  12 Burpees – chest to ground (or low impact burpee, or squat & twist)
Minute 3:  10 Power mountain climbers (or reg mountain climbers)
Minute 4:  10 Jump lunges (or reverse lunges)
Minute 5:  10 Plank jacks to tucks (or tap our plank jacks)

x 5

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

GRAB MY 21 DAY FITNESS PROGRAM AND LET ME DO THE PROGRAMMING FOR YA.

 

FIT & FIERCE...
HERE WE COME.

 

PJ ox

grab yours

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 👊🏼