One Dumbbell Total Body Home Workout

One Dumbbell Total Body Home Workout

One Dumbbell Total Body Workout for Women Over 40

This workout takes all the excuses away… cause it only uses only one dumbbell! I mean, everyone owns at least one dumbbell!

And if you don’t own a dumbbell, you can pick up one up at any fitness store for under $15 – depending on the size.

Making this a low cost, smart investment. Deal? Deal!

 

TOOLS NEEDED

1 moderate dumbbell

THE WORKOUT

1. Single arm snatch
2. Stationary lunge (or bridges if lunges don’t work for your knees)
3. Other arm snatch
4. Other leg forward lunge
3 x 40sec

5. 1 arm CHEK press
6. Other arm
7. Sumo deadlift to squat
3 x 40sec

8. Arm up reverse lunge
9. Other arm/other leg steps back reverse lunge
10. Squat with alternating side leg lifts
3 x 40sec

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Best Mobility Drills for Women Over 40

Best Mobility Drills for Women Over 40

.10 Best Mobility Exercises for Women Over 40

These exercises are for any woman who moves, and wants to move better!

Each drill will help:

  • Injury-proof your joints 
  • Increase your athletic performance
  • Improve your flexibility 
  • Take only 6-10 minutes a day to perform all ten
  • Or, pick the ones that were the most uncomfortable and perform those

Deal? Deal!

PS – These drills are not meant to diagnose, treat, rehab or cure any existing injuries that you may have. If any of these exercises hurt, please stop performing them immediately, and then I highly recommend that you go and book yourself a physio appt. Your body is telling you something, so please allow a professional to take a look at the issue

TOOLS NEEDED

A dowel, or the handle of a broom stick, or you can also use a stretch tie 

THE EXERCISES

1. Cat & cow (4-point + standing)
2. Low lunge with reach
3. Low squat & reach
4. Modified Jefferson curl
5. Thoracic spine opener
6. Swimmers
7. Reverse bridge with reach
8. 90/90 hip drill
9. Shoulder mobility with a stick or yoga tie
10. Supine scorpoin

 

 

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Kettlebell Workout for Beginners

Kettlebell Workout for Beginners

25-Minute Total Body Kettlebell OR Dumbbell Workout

Tone the muscles with this 25-minute total body kettlebell workout.

And… if you don’t have a kettlebell no worries!

My buddy Ana is on set with me doing the whole workout with 1 moderate dumbbell.

 

TOOLS NEEDED

A kettlebell (2 differnt sizes is ideal) OR a moderate dumbbell

THE WORKOUT

1. Goblet squat
2. Alternating lunge with passes
3. Around the world
4. Squat & press
5. Other arm
6. 1 arm row
7. other arm
8. Kettlebell swings

3 x 30sec

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PJ ox

Standing Abs HIIT Workout

Standing Abs HIIT Workout

20-Minute Standing Abs HIIT Workout

Burn the flab and tone the abs with my 20-minute of standing ab workout.

Another workout designed to help women over the age 40 feel fit & fierce.

Low and high impact versions shown too, so EVERYONE will get a great workout in… no matter what your fitness level is. 👊

TOOLS NEEDED

Nothing

THE WORKOUT

1. Prisoner jump squat to side crunch
– Low impact: prisoner squat to side crunch

2. Side reach twists
– Low impact: no jump

3. Jump slams
– Low impact: no jump

4. Double knee taps
– Low impact: take your time

4 x 30sec

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PJ ox

Exercises for Knee Pain

Exercises for Knee Pain

Exercises for Knee Pain for Women Over 40

What muscles tend to be weak and can cause knee pain, and then my three favourite exercises to work those muscles.

Grab the booty band I was using here.

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SHOULD BE DOING

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Full Body Resistance Band

Full Body Resistance Band

 

25-Minute Full Body Resistace Band Workout

OMG! This Full Body Resistance Band Workout to Tone Women Over 40 is the bomb.

Using a booty band we hit all the muscles in the upper body, the lower body and the core.

You are gonna love it ❤️

 

TOOLS NEEDED

Booty Band (try these bands – that’s what I’m using in the video)

THE WORKOUT 

1. Static bicycles
2. Bridge with knee pulls
3. Push up + superwoman combo
4. Squat pulse combo
5. Kneeling pulldowns
6. Sit up & row
7. Stagger stance deadlift
8. Other leg deadlift
3 x 30sec

 

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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FIT & FIERCE...
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PJ ox

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