Strong Shoulders

Strong Shoulders

30-Minute Shoulder Workout for Women Over 40

Get the shoulders working with this shoulder workout.

With the timer set at 30 seconds a move, I would love to see you step it up for exercise #5 and onward.

This is how we will build the strength in your shoulders, as opposed to the endurance (with higher reps and time).

Check in ou the YouTube channel when you’re done!

 

TOOLS NEEDED

A pair of light + moderate dumbbells

 

THE WORKOUT

Corrective Exercises:
1. V lifts
2. Prone presses
2 x 30sec

3. Side lying rotator cuff lifts
4. Other arm
2 x 30sec

Strengthening Exercises:
5. Rear delt rows
6. Other arm
3 x 30sec

7. Hands lead upright row
8. Figure 8’s
3 x 30sec

9. 1 am side lateral raise
10. Other arm
3 x 30sec

Finisher:
11. Push press
4 x 20sec

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PJ ox

All Levels BOSU Ball Tabata for Women

All Levels BOSU Ball Tabata for Women

30-Minute All Levels BOSU Ball Tabata for Women Over 40

Do you own a BOSU?  🙌🏼 If so, then this workout is for you!

This BOSU ball tabata is great for all levels and…

It seems everyone LOVES a good ol’ BOSU Tabata Workout (at least judging from all the views & comments on the other BOSU workouts that I’ve got on the channel), so I thought I would program another one.

And it’s a keeper!

From the power mountain climbers, to the BOSU burpees you are going to be shocked at how quickly you will finish this workout.

I mean one second we are warming up and the next we are marching it out & cooling it down.

The workout flows really well, I do my best to keep you smiling throughout, and the work time is only  20 seconds an exercise… making this exercise session fly by! 

 

TOOLS NEEDED

BOSU Ball or a STEP

THE WORKOUT

1. Plank jax
2. Power mountain climbers
8 x 20sec

3. Quick steps (lead with L)
4. Bulgarian lunge (L leg on)
8 x 20sec

5. Quick steps (lead with R)
6. Bulgarian lunge (R leg on)
8 x 20sec

7. Up & over touch downs
8. Burpees 🙂
8 x 20sec ⁣

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
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FIT & FIERCE...
HERE WE COME.

 

PJ ox

Resistance Band Workout for the Glutes

Resistance Band Workout for the Glutes

35-Minute Resistance Band Workout Women Over 40

Booty love is happening today!

Using the booty band we target the glutes, hips & thighs.

Now… if you do not own a booty band I can 100% guarantee this workout will still work ya!

However, I highly recommend you get yourself a band. They are cheap, easy to store, and a lot of fun to use.

FYI about this workout too: this resistance band workout is great for people who suffer with knee pain, or have been told by their physiotherapist to work on your glutes and glute med (outer hip) muscles.

PS – also a great workout to do while on vacation! Just saying 🙂

 

TOOLS NEEDED

Booty band (optional)
1 moderate dumbbell for ind/adv

THE WORKOUT

1. Squat
2. Alternating short lunges
3. Duck walks (AKA – the stupidest looking exercise… ever)
3 x 50sec

4. Bridges
5. Frog pump
6. L hip extensions
7. R hip extensions
3 x 50sec

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
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PJ ox

Full Body Beginner Tabata

Full Body Beginner Tabata

20-Minute Full Body Tabata for Beginners

This workout is perfect if you’re just starting out, or if your knees are craving something low impact and easy, or if you just aren’t feeling 100% – but are able to pull up your big girl panties and get a workout in.

When you’ve finished the workout be sure to leave a comment on the YouTube channel, and a thumbs up… if you liked it.

ox PJ

 

TOOLS NEEDED

Nothing

THE WORKOUT

1. Sumo squat step outs
2. Low squat travel
8 x 20sec

3. Alternating lunges with pulse
4. Knee up twists
8 x 20sec

5. Plank with tap outs
6. Bridges
8 x 20sec

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
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FIT & FIERCE...
HERE WE COME.

 

PJ ox

How Much Water You Should Drink

How Much Water You Should Drink

Let’s chat about a very debated topic in the industry… water and more specifically how much is enough, and can you count tea, coffee, or food towards your water goals?

How much water should you be drinking?

My first rule of thumb I tell people is to aim for HALF their bodyweight in ounces. From there take a look at your pee.

Your pee will tell you EVERYTHING you need to know about whether or not you are hydrating yourself properly.

Dark brown, or orange urine means you are dehydrated. You need water STAT.

Clear, with very little colour, means you are drinking too much water. Yes, too much of a good thing is not healthy either.

Where on the rainbow do you want your pee? Yellow to amber (noting that certain medications, and medical conditions, can change the colour of your urine).

There’s an actual pee colour chart, you can check it out here.

As for foods, and other beverages being counted towards your water intake… hell yeah you can add those if they are things like:

  • Green vegetables (especially cucumbers! They are 96% water)
  • Tomatoes, carrots
  • Fruits (especially watermelon… go figure, and strawberries, peaches, oranges, pineapple, apples, cantaloupes and melons)
  • Herbal teas
  • Kombucha
  • Sparkling water
  • Milk & milk subs

What we don’t count towards our water goals is anything caffeinated, and alcohol.

Sorry to be a buzzkill, but these will actually dehydrate you in the long run.

Try these 4 tips to adding more water into your day:

  1. Start your day with water. Try warm water with lemon for an added health boost to your AM.
  2. Sip while working out. Replace the sweat and sip throughout your workout. You can also add electrolytes to replace the minerals being lost too. I love this brand because it also contains collagen.
  3. Enjoy BCAAs with your water. Branch chain amino acids (BCAAs) help repair muscle and reduce muscle soreness. Click here to learn more.
  4. Have a glass of water 15-20 minutes before a meal. This will help prime the digestive system, while might help you eat less.

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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FIT & FIERCE...
HERE WE COME.

 

PJ ox

Weight Loss HIIT Workout

Weight Loss HIIT Workout

30-Minute Weight Loss Workout HIIT Style for Women Over 40

Two of the BEST ways to burn fat is through interval training and working with dumbbells. Now, marry the two and you have the ultimate fat burning workout!

Join me for a 30-minute HIIT workout, alternating between a high intensity drill and a strength move with each exercise designed with one goal in mind… kill calories!

Perfect for all levels and, as always, great for home or the gym.

 

TOOLS NEEDED

A pair of  moderate dumbbells

THE WORKOUT

1. 4 pulse squat thrust
2. Chest press
3 x 30sec

3. Double lunge jump switch
4. Alt rows
3 x 30sec

5. Stay lo jax
6. Crush press
3 x 30sec

7. Woodchop
8. Shoulder press
3 x 30sec

9. Alt single arm dumbbell snatch
10. Tricep extensions
3 x 30sec

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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FIT & FIERCE...
HERE WE COME.

 

PJ ox

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