High & Low Impact Cardio Finisher for Women Over 40

High & Low Impact Cardio Finisher for Women Over 40

High & Low Impact Cardio Finisher for Women Over 40

Ok, get ready for a quick and sweaty session! Either finish off a workout with today’s Cardio Finisher Workout, or use it as a stand-alone workout if you’re short on time, but you still want to get your booty moving!

You will be powering through 6 different body-weighted, high-intensity (with low-intensity shown) exercises, 2 times through.

This cardio finisher requires no equipment, and options are given for all levels of fitness.

You ready?

Awesome, let’s go!

TOOLS NEEDED

nada!

THE WORKOUT

Jumping jacks
Knee repeater
Knee repeater
Gate swings
Up & out jacks
Skaters

2 x 30sec

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Dumbbell Shoulder Finisher for Women Over 40

Dumbbell Shoulder Finisher for Women Over 40

Dumbbell Shoulder Finisher for Women Over 40

Finish off those shoulders with this short shoulder finisher. In this video, I show you one of my favourite finishers for your shoulders.

This finisher will also help you break through any plateaus you might be in with your upper body conditioning. You see, the goal of any strength training workout should be to push yourself just a little bit farther than you did the last time you trained that muscle.

In the case of the shoulders, this combination of exercises is the perfect way to end your workout so you see a positive effect on both the strength and the tone of the muscle.

Deal? Deal!

TOOLS NEEDED

a pair of light or moderate dumbbells

THE WORKOUT

Alt front raises
Alt side lateral raises
Alt rear delt raise
Alt shoulder presses

1 x 45sec

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Best Stretches for Osteoporosis & Osteopenia

Best Stretches for Osteoporosis & Osteopenia

Best Stretches for Osteoporosis & Osteopenia for Women Over 40

Not every stretch is appropriate if you have osteoporosis or osteopenia. In this stretch session, you’ll be guided through a whole-body stretch session, without any risk to your spine or hips.

Increase your range of motion in the joints, and work on lengthening the muscles!

Perfect to do after a workout or a walk, or just because.

TOOLS NEEDED

none

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Full Body Strength – Tempo Training for Women Over 40

Full Body Strength – Tempo Training for Women Over 40

Full Body Strength – Tempo Training for Women Over 40

Get ready for a full-body strength-training workout using tempo training. This workout includes circuits that will challenge and strengthen every muscle in your body using dumbbells while slowing down certain parts of the exercise.

A killer routine to help you break through any exercise plateau! And don’t worry, this is great for all levels, with modifications given throughout. Get ready for a “sweat sesh!”.

 TOOLS NEEDED

a pair of moderate & heavy dumbbells

THE WORKOUT

2 X 45sec
Tempo squat
Tempo rows
Tempo tri-pod deadlift
Tempo tri-pod deadlift
Tempo chest press

8 x 20sec
Gate swings
Total body extensions

2 X 45sec
Tempo squat
Tempo rows
Tempo tri-pod deadlift
Tempo tri-pod deadlift
Tempo chest press

8 x 20sec
Plank jax
Bicycles

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Total Body Mobility & Flexibility for Recovery for Women Over 40

Total Body Mobility & Flexibility for Recovery for Women Over 40

Total Body Mobility & Flexibility for Recovery for Women Over 40

Use this total-body mobility & flexibility routine as an active recovery, or allow it to help unlock the hips and spine if you’ve been sitting all day… or use it as a pre-workout, get-your-body-ready for your sweat session.

Really anytime is the perfect time for this whole-body mobility & flexibility series.

PS – 🆕 Need a little one-on-one, let’s-focus-on-you?

TOOLS NEEDED

nothing

 

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Total Body Workout with TRX, BOSU & Dumbbells for Women Over 40

Total Body Workout with TRX, BOSU & Dumbbells for Women Over 40

Total Body Workout with TRX, BOSU & Dumbbells for Women Over 40

This total-body strength workout uses the BOSU ball, the TRX and dumbbells. Alternating between these tools you are guaranteed a good sweat.

And… if you don’t own a TRX or BOSU options are given. So, no matter what equipment you have, and no matter fitness level you are, I’ve got ya covered!

This workout also runs a bit long because I spent some extra time during our warm-up for some mobility drills.

Have fun!!

TOOLS NEEDED

BOSU, TRX are optional but your dumbbells aren’t 🙂 Grab a pair of heavy, mod & light for this workout.

THE WORKOUT

1-leg squat OR stationary lunge
1-leg squat OR stationary lunge
3 x 45sec

Chest press
Up over BOSU
Pull ups OR rows
3 x 45sec

Bulgarian lunge OR 1-leg bridges
Bulgarian lunge OR 1-leg bridges
Narrow press-ups
Face pulls OR reverse flys
3 x 45sec

Tricep extensions
Bicep curls
Side lateral raises
3 x 30sec

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