Full Body Dumbbell No Repeat Workout

Full Body Dumbbell No Repeat Workout

Full Body Dumbbell No Repeat Workout for Women Over 40

Don’t like to repeat an exercise? Join me in the full-body dumbbell workout, with no repeats, for women over 40.

⁣26 exercises!

That’s a lot of different moves for one workout, but I wanted to give you the full-meal deal, without repeating an exercise. I hope you like it!

We work EVERY muscle in the body, using a couple of pairs of dumbbells and make sure you stay to the end for my special little ab finisher.

TOOLS NEEDED

a pair of light + moderate dumbbells

THE WORKOUT

1. Step out side to side squats
2. Supinate & pronate rows
3. Chest press with bridge
4. Arms up reverse curls
5. Side to side lunges
6. Chest fly to tricep presses
7. Alternating Turkish half get-ups
8. Kneeling reverse flys
9. Sprinters
10. Sprinters – other leg
11. Blast off push-ups
12. Renegade rows
13. Alternating lunges with bicep curls
14. DB touching shoulder presses to tricep extensions
15. Alternating 1 leg deadlifts
16. Alternating snatches
17. Full cans to side lateral raises
18. Tricep kickbacks
19. Arms up alt reverse lunges
20. Across body alt bicep curls
1 x 50sec

Ab Finisher
1. Double crunch
2. Reverse curl to legs lower
3. Oblique crossover
4. Other side
5. Plank jacks
6. Mountain climbers
1 x 20sec

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PJ ox

No Crunch Ab Workout and Stretch

No Crunch Ab Workout and Stretch

No Crunch Ab Workout and Stretch for Women Over 40

Forget crunches and do these ab exercises instead. 15-minutes to a stronger core for women over 40.

⁣This little workout is a gem of a core workout that you can do as a stand-alone workout, or after a cardio or strength workout.

It’s also a great little workout for those days when you just don’t feel like doing anything… yet also you know that you should be doing something.

All the movements are done on the ground, and we perform no crunches. No crunches for the core means no strain on the neck and low back.

 TOOLS NEEDED

nothing

THE WORKOUT

1. Bear crawls
2. Alternating leg down
3. Tic toc mountain climber
4. Flutter kicks
5. Step out planks
6. 4 point X’s
7. Windshield wipers
8. Knee plank with arm circles
9. Double knee tap planks

1 x 45sec

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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FIT & FIERCE...
HERE WE COME.

 

PJ ox

Barre Mat Workout

Barre Mat Workout

Barre Mat Workout – Knee-Friendly for Women Over 40

Train the tush and core, without hurting the knees, with this barre mat workout for women over 40.

⁣If you have been told to work your glutes or hips by a physiotherapist, or another health professional then you are gonna flip for this workout!

We target the inner and outer glutes pretty hard, while also working on the core muscles for a stronger posture.

I can’t wait to hear what you think of the workout! Please leave a comment below 👍🏽

FYI: there is a lot of kneeling, or on the knees, in this workout. So, if that aggravates your knees please grab some extra cushioning for under your knees before you push play.

 TOOLS NEEDED

nothing

THE WORKOUT

1. Plank with arm circles
2. Side plank with reach unders
3. Side reaches
4. Plank with knee to chest
5. Other side plank with reach unders
6. Side reaches
7. 3 legged dog to knee in
8. Starfish
9. Other leg – 3 legged dog
10. opposite arm & leg lifts
11. Side leg lifts
12. Clams
13. Feet elevated clams
14. Other leg – side leg lift
15. Other leg – clams
16. Other leg – feet elevated clams

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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FIT & FIERCE...
HERE WE COME.

 

PJ ox

TRX Tabata Legs+ Abs

TRX Tabata Legs+ Abs

TRX Tabata Legs+ Abs for Women Over 40

Grab your TRX for this legs and abs Tabata workout for women over 40.

⁣If you like working with the TRX then you are going to love this workout! For 30-minutes we focus on the legs and abs cycling through two different moves, Tabata-style.

I also show different variations for the moves, so no matter where you are in your fitness journey you will get a great workout in.

OK? OK!

Don’t forget to leave a comment. I would love to hear from you 😘

TOOLS NEEDED

TRX

THE WORKOUT

1. TRX burpee (R leg)
2. Lunge
8 x 20sec

3. TRX burpee (L leg)
4. Lunge
8 x 20sec

5. Mountain climbers
6. Plank with leg ab/adduction
8 x 20sec

7. Squat with 1 arm power pull
8. Other arm
8 x 20sec

9. Hip drop (L)
10. Sprinters
8 x 20sec

11. Other hip drop
12. Other leg sprinters
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

Arm Workout

Arm Workout

Arm Workout for Women Over 40

An arm workout to end all arm workouts! Join me for a 30-minute arm workout, specifically for women over 40.

Okay, I ain’t gonna lie. This workout kicked my butt… or more specifically my biceps and triceps.

I decided to mix things up and this whole workout is done ladder style. If you’re not sure what that is, perfect. Ignorance is bliss when it comes to this.

And… if you do know what that means, then you know what the treat of a workout that you are about to begin.

Have fun, be sure to leave a comment and good luck picking up a toothbrush tomorrow 😂

 

TOOLS NEEDED

a pair of moderate dumbbells and a chair

THE WORKOUT

1. Tricep dips
2. Bicep curls
3. Tricep extensions
4. Palms down curls
5. 1 arm side push up
6. Other side
7. Hammer curls
8. Tricep push ups
9. Forward leaning curls
10. Skullcrushers
11. 1 arm concentration curls (this one killed my biceps!)
12. Other arm

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

Trainer Fail

Trainer Fail

Personal Trainer Fail 
Welcome to my first “vlog”.
Yikes!! This sort of thing is totally outside of my comfort zone. But, with discomfort comes growth – that much I know. I also know that the more you do something the easier and better you become at it. It’s just the process of getting there that can be hellish – which none of us enjoy. I remember the first workout I ever filmed. I must re-edited that sucker a dozen different times… and it still sucked  😂 Now, give me a workout and a camera and I am in my element. I love it! But… a vlog, or a video where I am only talking (no squats, lunges or planks… at all!!), is not something I am used to. One of my mentors has been pushing me to start doing these types of videos for well over a year now. I finally started to listen a few months ago and was scheduled to start releasing them mid-March. However, the world got bitch slapped by a certain virus at that exact same time, making that moment not the best to start this new venture and not the time to begin this conversation I want to have with women. I feel now is the right time. Watch the video and let me know your thoughts by leaving a comment on the YouTube channel  😘

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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