Quick Easy Cardio Workout at Home

Quick Easy Cardio Workout at Home

Quick Easy Cardio Workout at Home for Women Over 40

DAY 7 – 10 DAY ARMS & ABS CHALLENGE

This quick and easy cardio workout can easily be done at home and is perfect for women over 40.

How? Well, low & high impact options are given throughout because that’s what we need when we’re over 40 👊🏼

The programming of this workout is done circuit-style, using the Tabata principle.

I choose four exercises that will make our hips move in a wide range of motion, four moves that will keep that heart rate up there, and a killer core move to work those abs.

If you’re a beginner (or someone with sensitive wrists and shoulders with high planks), please have a chair, coffee table or couch nearby.

Near the end of the workout, I also chat about (briefly – cause I am working out too 😅) how I come up with the programming for the workouts here on YouTube – if that sort of thing interests you.

Happy Sweating!

TOOLS NEEDED

chair if you’re a beginner

THE WORKOUT

1. Lunge jumps to squat
2. Side to side jumps
3. Plank thrus
4. Jumping jacks
8 x 20sec

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Arms, Shoulders & Abs Workout for Women Over 4

Arms, Shoulders & Abs Workout for Women Over 4

Arms, Shoulders & Abs Workout for Women Over 40

DAY 6 – 10 DAY ARMS & AB CHALLEGE

The ultimate arms, shoulders and abs workout for women over 40. I also spice the workout up with some cardio drills, while hitting the shoulders, biceps, triceps and abs.

And just a heads up, my shoulders and triceps were DEAD after this workout.

But, DEAD in an awesome “I’m so glad you worked us PJ” kinda way.

I think you’re going to love this workout, even though the mini-Tabata core moves I inserted throughout are ridiculously tough.

…and ridiculously effective. Making this workout a keeper.

TOOLS NEEDED

a pair of light dumbbells + 2 different moderate weight sizes, a chair if you’re a beginner

THE WORKOUT

1. Swimmers
2. Dead bug
2 x 45sec

3. Wide upright row with external rotation
4. Bicep curl
5. CHEK presses
6. Tricep kickbacks
3 x 40sec

7. Plank jacks (adv: with shoulder taps)
8 x 20sec

8. Straight arm press-backs
9. Front raise to pull apart
3 x 40sec

10. Mountain climber
8 x 20sec

11. Alternating skullcrushers
12. Narrow presses
1 x 30 reps

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Cardio Kickboxing and Abs for Women Over 40

Cardio Kickboxing and Abs for Women Over 40

Cardio Kickboxing and Abs for Women Over 40

DAY 5 – 10 DAY ARMS & ABS CHALLENGE

Cardio kickboxing and abs workout for women over 40. I made sure that this cardio kickboxing workout is easy-to-follow and fun!

No tools are needed while we work on your cardio and your abs.

…unless you’re a beginner, or if you have sensitive wrists. Then please have a chair, coffee table or couch nearby for a modification that I will show for one of the moves.

Now, I know there is a love/hate relationship with cardio kickboxing workouts because I have released one on the channel and women either LOVED it, or they HATED it 😂

There was no in-between.

I think, for a lot of people, the dislike comes because some workouts use really complex moves. In this workout, I did not.

It’s very easy to follow, and I break each exercise down, teach it to ya slow and then recommend when you can speed it up.

So, let know below what you thought – I would love to hear from you 😘

TOOLS NEEDED

nothing (beginners have a chair nearby)

THE WORKOUT

1. Hook
2. Squat pulse/jump
Ladder 1-10 reps

3. 4 front kicks/4 side taps to with cross jabs
4. Elbow strike to squat
5. Fast feet to drop to the floor (or use chair)
6. Power mountain climber (floor, or mod: chair)
7. Seated bicycles
8. 2 squats/chamber/roundhouse
9. Other leg
10. Static squat/uppercut x4 to under the ropes x4
2 x 50sec

11. Side V-ups
12. Other side
13. Russian twists
14. Plank rocks
2 x 30sec

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SHOULD BE DOING

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Tricep & Ab Workout with Dumbbells

Tricep & Ab Workout with Dumbbells

Tricep & Ab Workout with Dumbbells for Women Over 40

DAY 4 – 10 DAY ARMS & AB CHALLENGE

A 30-minute tricep torcher and killer ab workout using dumbbells. Perfect for home, for all levels of fitness, and made for women over 40.

In my 25 years of training, there is one truth that I know. No one likes the arm jiggle.

And, the good news is we can strengthen our arms (at any age), and see the tone of the muscle with the right exercises and the right intensity (and, of course, complemented with a healthy diet 😇)

For this workout, I recommend a couple of pairs of moderate dumbbells so you can switch out quickly and get the right intensity for each move.

Deal? Deal 👊🏼

TOOLS NEEDED

2 pairs of moderate dumbbells

THE WORKOUT

1. Narrow tricep presses
2. Scissors
3 x 40sec

3. Tricep kickbacks – L
4. Windmill – L
2 x 40sec

5. Tricep kickbacks – R
6. Windmill – R
2 x 40sec

7. Kickbacks – both arms x 25 reps

8. Plank ups (OR sub given)
9. Plank (OR sub given)
2 x 40sec

Tricep Finisher
10. On floor tricep dips x10 reps
11. Behind the head tricep extensions x20 reps
12. Skullcurshers x30 reps

Ab Finisher
13. 1-sided bicycles
8 x 20sec

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30-Minute NO REPEAT All Standing Cardio & Abs

30-Minute NO REPEAT All Standing Cardio & Abs

30-Minute NO REPEAT All Standing Cardio & Abs Workout for Women Over 40

DAY 3 – 10 DAY ARMS & ABS CHALLENGE

This no-repeat HIIT workout is perfect for all levels! An all standing cardio and ab workout for women over 40.

You will get a bit of everything in this workout too.

While the focus is on hitting the abs, we do so with some creative dumbbell work, which also hits the legs.

And I also approve this no-repeat for a regular workout, if you want to do it again.

Most no-repeat workouts I recommend you only do once in a while because to see a change in your fitness you need multiple sets.

BUT… because this a cardio-based workout single set training is fine and you’ll keep seeing changes by adding heavier weights next time, or performing more reps in the 50 sec, as well as slowing, or speeding, your movements.

OK? OK!

TOOLS NEEDED

different sizes of moderate dumbbells (just 1 of each needed), a heavy kettlebell – if you own one

THE WORKOUT

1. Cursey lunge with side leg lift & side crunch
2. Other side
3. Squat with kick and toe touch
4. Centre woodchop
5. Reverse woodchop
6. Other side
7. Jumping jacks with dumbbell press
8. Standing overhead dumbbell side crunch
9. Squat, press with a twist
10. Other side
11. Chair pose with twist
12. Lunge with dumbbell chop
13. Other side
14. Jump out sumo squat
15. Windmill
16. Other side
17. Repeater knee with dumbbell
18. Other side
19. Dumbbell squat & clean
20. Other side

1 x 50sec

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

Bicep & Tricep Workout with Dumbbells

Bicep & Tricep Workout with Dumbbells

Bicep & Tricep Workout with Dumbbells for Women Over 40

DAY 2 – 10 DAY ARMS & ABS CHALLENGE

The perfect bicep and tricep workout for women over 40. Great for home because all you need is one pair of dumbbells 🙌🏽

And… you are going to want to stay till the end because we finish this workout off with an awesome killer ab finisher.

Which makes this another perfect workout that can be split into two workouts.

So, if you’re short on time, and just want to hit the biceps & triceps, start the video from the beginning for a 17-min arm burner.

Or, maybe you just did some cardio and want to hit the abs? If so, fast forward to minute 17:28 for a killer 10-minute ab finisher.

OK? OK! 👊🏼

TOOLS NEEDED

a pair of moderate dumbbells

THE WORKOUT

00:00 Intro
1:07 Warm-up
3:36 Arm Workout
1. Reverse Zottoman curl
2. Dumbbells together hammer curl
3. Overhead tricep extensions
4. Curl to military press
5. Lying twisted tricep extensions
6. Kneeling 1 arm concentration curl
7. Other arm
8. Tricep kickbacks
9. Across body alt bicep curls
10. Across body lying tricep extensions
2 x 30sec

17:28 Ab Finisher
11. Crunches
12. Bicycles
13. Heel touches
14. Plank reaches
15. Elbow to knee – L
16. Elbow to knee – R
17. Scissors
18. Double crunch
19. Side plank
20. Other side
2 x 30sec

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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