Legs & Glute Cardio + Stretch for Women Over 40 DAY 12

Legs & Glute Cardio + Stretch for Women Over 40 DAY 12

Legs & Glutes Cardio for Women Over 40

Join me for this fun 30-minute cardio workout that focusses on the glutes. Perfect for women over 40.

DAY 12 14-Day Booty Love Challenge

Start with Day 1 here

This fun and sweaty workout goes by quick! I mean one minute we are warming up and the next minute I’m high-fiving you!

With the exception of the Glute Finisher at the end, this workout is all standing too. So, perfect if you don’t feel like getting on the ground today, or if up and down movements bother you.

Have fun and be sure to leave a comment below. I would love to hear from you.

TOOLS NEEDED

nothing

THE WORKOUT

1. 2 pulse alternating lunge
2. L repeater knee
3. R repeater knee
4. 2 shuffle squat
5. Skater with knee up
6. Squat, hop & twist
3 x 30sec

Glute Finisher
7. Staggered step bridges
8 x 20sec

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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FIT & FIERCE...
HERE WE COME.

 

PJ ox

Booty HIIT For Women Over 40 DAY 10

Booty HIIT For Women Over 40 DAY 10

Booty HIIT for Women Over 40

HIIT workout for all levels for women over that targets the glutes.

DAY 10 14-Day Booty Love Challenge

Start with Day 1 here

⁣A booty HIIT that will get the heart rate up, while working the glute muscles as well as the thighs and hips.

HIIT (high-intensity interval training) combines short bursts of intense exercise with periods of rest or lower-intensity exercise. For this workout, we will perform a high-intensity plyometric move (low impact options shown), and follow that with a bodyweight leg/glute exercise to recover.

TOOLS NEEDED

a booty band if you have one (don’t have, no problem!)

THE WORKOUT

1. Banded jump squats
2. Side to side step outs
3 x 30sec

3. Banded plank jacks x4 to toe touches
4. Bands bridges
3 x 30sec

5. Skaters
6. 2 pulse squat
3 x 30sec

7. In & out squat jumps
8. Alternating crossover lunges
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

Quick No Repeat Legs & Glutes Workout for Women Over 40 DAY 11

Quick No Repeat Legs & Glutes Workout for Women Over 40 DAY 11

Quick No Repeat Legs & Glutes Workout for Women Over 40

Only 1 set of moves in this quick no-repeat workout for the legs and glutes, for women over 40.

DAY 11 14-Day Booty Love Challenge

Start with Day 1 here

⁣No repeat workouts are a lot of people’s favourite way to train, but is this a great way to train? ⁣⁣
⁣⁣
Doing 1 set only?⁣⁣
⁣⁣
Not really. Especially if you are an int/adv exerciser. ⁣⁣
⁣⁣
You see you need multiple sets to really fatigue (and therefore build) the muscles.⁣⁣
⁣⁣
But… once in a while, or when you’re short on time, or if you’re a beginner then they can be a ton of fun.⁣⁣
⁣⁣
Just don’t use them as YOUR ONLY training protocol if you want to see results.⁣⁣
⁣⁣
I say this because every time I release a No Repeat workout I get a TON of comments about how it’s the preferred way people like to train, that they don’t like doing multiple sets, they find multiple sets boring, blah blah blah.⁣⁣
⁣⁣
Multiple sets are what you need, single sets are fun once in a while.⁣⁣
⁣⁣
Got it? ✌⁣⁣

TOOLS NEEDED

thick pillow, a sturdy chair, 1 heavy dumbbell + a pair of moderate

THE WORKOUT

1. Crossover lunge
2. Other leg
3. Bent knee deadlifts
4. L step up
5. R step us
6. Feet elevated bridges
7. L glute press
8. L fire hydrant
9. R glute press
10. R fire hydrant
11. Side lunge
12. Other side
13. Frog hypers
14. 1 leg bridge
15. Other leg
16. Side lying leg lift
17. Same side knee into glute press back
18. Other leg lift
19. Other glute press back

1 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

Best Glute Stretches for Women Over 40 DAY 9

Best Glute Stretches for Women Over 40 DAY 9

Best Glute Stretches for Women Over 40

Stretches for the glutes to do after your workout or the day after a leg workout – if your booty is a tad sore.

DAY 9 14-Day Booty Love Challenge

Start with Day 1 here

This 15-minute stretch workout focusses on the glutes and hip rotators (hello piriformis).

Do little series after a leg workout OR the day after a leg workout if the booty is a little sore. Your glutes (and hips and low back) will love you for it.

 

TOOLS NEEDED

a chair

 

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

Glutes & Hamstrings with the Ball & Dumbbells for Women Over 40 DAY 8

Glutes & Hamstrings with the Ball & Dumbbells for Women Over 40 DAY 8

Glutes & Hamstrings with the Ball & Dumbbells for Women Over 40

Train the glutes & hamstrings with a dumbbell and a ball (optional). Perfect for women over 40.

DAY 8 14-Day Booty Love Challenge

Start with Day 1 here

Oops… I didn’t mean for this workout to be almost 50 minutes long. But, here we are!

This workout has some new moves for a lot of you that target the glutes and hamstrings. While a ball and a booty band are great to have in this workout I do show workarounds if you don’t have them.

And, FYI, I did not name the first exercise. Haha…

TOOLS NEEDED

1 heavy dumbbell, a ball, and a booty band

THE WORKOUT

1. Banded spread eagles
2. Plank
3 x 40sec

3. Bulgarian lunge
4. Other leg
2 x 40sec

5. Frog reverse hypers
6. Oblique crossovers
4 x 40sec

7. Single leg RDL
8. Other leg
2 x 40sec

9. Hamstring curls
10. Side leg lifts
4 x 40sec

11. Bridges
12. Ball passes
3 x 40sec

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

No Squat, No Lunge Booty Workout for Women Over 40 DAY 6

No Squat, No Lunge Booty Workout for Women Over 40 DAY 6

No Squat, No Lunge Booty Workout for Women Over 40

Train the tush, hammies and hips with this no squat, no lunges workout for women over 40.

DAY 6 14-Day Booty Love Challenge

Start with Day 1 here

⁣We have some new moves with this workout, that I think you’re going to love.

The first, hip thrusts off a chair or couch, and the second straight leg elevated bridges.

The hip thrust exercises is one of the BEST exercises to target the tush, and the straight leg bridge is fabulous at targeting the hamstrings.

Combine them and you have a pretty damn awesome lower body workout, without any squats or lunges!

Check-in when you’re done and let me know your thoughts.

 TOOLS NEEDED

chair (or couch or side of the bed), 1 moderate dumbbell, 1 heavy (I am using a 30lb kettlebell), and a booty band.

THE WORKOUT

1. Hip thrusts off chair
3 x 40sec

2. Hip extension with dumbbell
3. Other leg
3 x 40sec

4. Deadlifts
3 x 40sec

5. Bridges
6. Glute plank
3 x 40sec

7. Straight leg elevated ridge
8. Prone squat
3 x 40sec

Hip Finisher
9. Banded side shuffles
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

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