Arms and Glutes Cardio HIIT Workout for Women Over 40

Arms and Glutes Cardio HIIT Workout for Women Over 40

24-Min Arms and Glutes Cardio HIIT Workout for Women Over 40

Day 4 of the 10 Day Legs & Booty Challenge.

Oh boy! This arms and glutes HIIT workout is a keeper. Using one pair of dumbbells I promise to toast your biceps and triceps, while we get your heart rate up with glute-specific cardio moves.

We start our workout with low impact moves and as we go I show you how you can spice it up if you want.

TOOLS NEEDED

moderate dumbbells, booty band (optional)

THE WORKOUT

3 x 30sec
Wide bicep curls
Jump out banded sumo squats

3 x 30sec
Hammer curls
Side to side banded walks w/ jump

3 x 30sec
Skullcrushers
Banded plank tap outs

3 x 30sec
Behind head tri extensions
Skaters

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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FIT & FIERCE...
HERE WE COME.

 

PJ ox

Shoulders and Cardio HIIT for Women Over 40

Shoulders and Cardio HIIT for Women Over 40

25-Minute Shoulders and Cardio HIIT for Women Over 40

Day 2 of the 10-Day Legs & Booty Challenge 2.0.

Get your heart rate up with this specially programmed HIIT focusing on the shoulders and arms. You will cycle through strength exercises for the shoulders using dumbbells, followed by high or low impact cardio drills focussing on your legs, hips & glutes.

TOOLS NEEDED

a pair of light & moderate dumbbells.

THE WORKOUT

3 x 30sec
Shoulder press
Gate swings

3 x 30sec
Reverse flys
Squat dumbbell passes

3 x 30sec
CHEK presses
Sprinter’s block

3 x 30sec
L raises
Sprinter’s block

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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FIT & FIERCE...
HERE WE COME.

 

PJ ox

15-Min Low & High Impact Cardio for Women Over 40

15-Min Low & High Impact Cardio for Women Over 40

15-Min Low & High Impact Cardio for Women Over 40

15-minute cardio workout, for any level of fitness. No more excuses, you can fit this little gem of a cardio workout at any time and anywhere.

No equipment is required, and this can be done as a stand-alone workout or pair with one of my strength workouts for the full-meal deal.

TOOLS NEEDED

a mat if you’re on a hard surface

THE WORKOUT

3 x 40sec
Sumo squat to knee up
Knee up skip
Curtsey lunge to side leg lift
Curtsey lunge to side leg lift
Side to side squat walks
3 jax to squat

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

GRAB MY 25 DAY FITNESS PROGRAM AND LET ME DO THE PROGRAMMING FOR YA.

 

FIT & FIERCE...
HERE WE COME.

 

PJ ox

Mobility Workout for Beginners

Mobility Workout for Beginners

18-Minute Mobility Workout for Beginners for Women Over 40| No Planks| No Wrists

This is the perfect mobility series to do if you’re tight, inflexible and are over the age of 40.

I hit all the major joints and muscles, with extra emphasis on the hips and thoracic spine (t-spine).

When’s the best time to do this series?
✅ Before or after a workout
✅ Before bed
✅ In the morning
✅ As a recovery or active rest workout

In other words, fit it whenever you can 👊🏼.

TOOLS NEEDED

a mat if you’re on a hard surface

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

GRAB MY 25 DAY FITNESS PROGRAM AND LET ME DO THE PROGRAMMING FOR YA.

 

FIT & FIERCE...
HERE WE COME.

 

PJ ox

HIIT Workout Using the STEP and Dumbbells for Women Over 40

HIIT Workout Using the STEP and Dumbbells for Women Over 40

40-Min HIIT Workout Using the STEP and Dumbbells for Women Over 40

WHOA!! Spice up your workout with a STEP (or BOSU ball) and a pair of dumbbells.

We hit everything!! Starting with a heart-pumping Tabata, followed by a circuit of strength moves supersetting the upper and lower and finishing off with another Tabata.

THIS WORKOUT KICKED MY ASS. 😜

But… don’t fret if you’re a beginner.

There are alternatives given for some of the moves, and for the others simply choose a weight that will challenge you.

Deal?

I also go into detail, near the end, my tips on what you should be eating before and after a workout. And my advice might surprise you.

TOOLS NEEDED

STEP (or BOSU), pair of moderate dumbbells

THE WORKOUT

8 x 20sec
Squat to push up
Side to side taps

3 x 45sec
Bulgarian lunge
Bulgarian lunge
Chest fly to skullcrusher
Renegade row
Renegade row
Squat & up over

8 x 20sec
Squat jacks
Plank jacks

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

GRAB MY 25 DAY FITNESS PROGRAM AND LET ME DO THE PROGRAMMING FOR YA.

 

FIT & FIERCE...
HERE WE COME.

 

PJ ox

Lower & Upper Back Strengthening and Stretching Exercises for Women Over 40

Lower & Upper Back Strengthening and Stretching Exercises for Women Over 40

30-Minute Lower & Upper Back Strengthening and Stretching Exercises for Women Over 40

Strengthen, release and relax with this bodyweight-only upper and lower back routine.

Performing some of my favourite back strengthening exercises you will work your low spine, as well as your posture.

This is a great recovery workout, as well as perfect for your active rest days.

TOOLS NEEDED

a mat if you’re on a hard surface

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

GRAB MY 25 DAY FITNESS PROGRAM AND LET ME DO THE PROGRAMMING FOR YA.

 

FIT & FIERCE...
HERE WE COME.

 

PJ ox

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