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

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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

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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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PJ ox

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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

 

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SHOULD BE DOING

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FIT & FIERCE...
HERE WE COME.

 

PJ ox

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TRX Cardio Circuit

TRX Cardio Circuit

35-Minute TRX Cardio Workout

This 35-minute TRX cardio workout is perfect for beginners to experienced. I break down all the TRX moves, showing low and high impact options, with even a quick tutorial on how to length the straps quickly.

Through the whole workout I cue you on form, and how to ramp it up, or tone it down. It’s the perfect all levels workout.

TOOLS NEEDED

TRX

THE WORKOUT

1. Palms up low row
2. Skaters
3. V lifts
4. Jumping jacks
5. Chest press
6. Knee drive – L
7. Tricep extensions
8. Knee drive – R

1 x 50sec
1 x 40sec
1 x 30sec
1 x 20sec

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PJ ox

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Glute Workout with Dumbbells

Glute Workout with Dumbbells

 

25-Minute Glute Workout for Women Over 40

Get the ass of a 20-year old with this butt-lifting, glute intensive workout. 🙂

This quick little workout is fast and effective.

It’s also low impact, making it great for all levels of fitness, and not only do we hit the glutes we also target the outer hips, hamstrings and quads.

You’re welcome. ox

 

TOOLS NEEDED

1 pair of moderate dumbbell 

A bench or chair

THE WORKOUT 

1. Sumo pulse squats
2. Alternating curtsey lunges
2 x 30sec

3. Donkey kicks with dumbbell
4. Other leg
5. Weighted glute bridge
2 x 30sec

6. Bulgarian lunge off bench or chair
7. other leg
8. 1 leg deadlift
9. Other leg
2 x 30sec

10. Fire hydrants with dumbbell
11. Other side
12. Alternating side lunges
13. Eccentric deadlifts
14. 3 pulse squat jumps with dumbbell
2 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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