Standing Workout with the Mini Band for Women Over 40

Standing Workout with the Mini Band for Women Over 40

Standing Workout with the Mini Band for Women Over 40

I had a ton of fun recording this workout for ya… as you will tell by my constant banter with you.

You see I find some days that I have “it” – and filming is fun, easy, and the flow of words happen with no issues. I come across sounding like a true pro, exciting confidence in you, the viewer.

And then other days I come across like someone who is just learning how to formulate words, with anything more than 4 letters a bit of a tongue twister. Making you, the viewer, question my ability to put together a sentence, let alone a fitness program πŸ˜‚πŸ˜‚πŸ˜‚πŸ˜‚

Them’s the breaks I guess.

 

TOOLS NEEDED

boot band/mini band

THE WORKOUT

1. Sumo squat
2. Lat pulldowns
3. L deadlift
4. Bicep curl
5. Lunge
6. R deadlift
7. Bicep curl
8. Lunge
4 x 30sec

Finisher
9. Pop squats
8 x 20sec

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PJ ox

Full Body Workout for Home with Dumbbells

Full Body Workout for Home with Dumbbells

Full Body Workout at Home with Dumbbells for Women Over 40

Great for home! Full body strength workout using only 1 dumbbell for women over 40.

⁣One of my favourite workouts is my Gladiator Workout. It’s a cult fave with my classes, and my Patreon community too.

And… this is why I wanted to re-vamp it and freshen it up a bit (since the original was recorded 5 years ago).

This newly re-vamped version only uses 1 dumbbell and chair.

As with the original, we have 10 exercises that will hit every muscle in the body, done in a circuit format so we max the calorie burn.

Have fun!!

TOOLS NEEDED

1 heavy dumbbell (I’m using a 15lb), and a sturdy chair

THE WORKOUT

1. Goblet squat
2. Prine squat to toe touches
3. Woodchops
4. T push-ups
5. Alternating reverse lunges (sub bridges if lunges hurt your knees)
6. Alternating bent-over row
7. Alternating side to side lunges (sub step-out-side to side squats if lunges bother the knees)
8. Alternating renegade row (sub alt bent-over wide row)
9. Alternating steps ups on a chair (sub wall sit)

3 x 50sec

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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PJ ox

BOSU Ball Workout for the Legs

BOSU Ball Workout for the Legs

BOSU Ball Workout for the Legs for Women Over 40

Never been done before on this channel! My EMOM BOSU Ball Cardio Workout which is gonna kill the legs (in a good way), and torch a ton of calories.

This EMOM workout was a lot of fun to program and film.

Using the BOSU ball we challenge the thighs, glutes, hips, balance as well as the heart (hello there target heart rate).

Each minute we have a new exercise, a new rep count, and the faster you get through that minute the more rest you get before the next minute and exercise.

And… if you want more try this 15-minute total body strength workout afterward: https://youtu.be/3r3ielld0Hc

TOOLS NEEDED

BOSU Ball

THE WORKOUT

MINUTE 1: Straddle knee up (hop optional) x 12 ea leg (beginners x10)

MINUTE 2: Bulgarian lunges x 12 ea leg (beginners x8-10)

MINUTE 3: Straddle jumps x30 (beginners x10-15)
*can also sub this out with standing on the
BOSU & 15 side leg lifts ea side

MINUTE 4: Jump squat onto BOSU, step off x 12 (beginners x8-10)
*can also sub this out with on BOSU squats x 12

MINUTE 5: Bridges x30 (beginners x15-20)

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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FIT & FIERCE...
HERE WE COME.

 

PJ ox

20-Min No Repeat Workout with Weights

20-Min No Repeat Workout with Weights

20-Min No Repeat Workout with Weights for Women Over 40

No repeat, total body workout using dumbbells for home and for women over 40.

⁣This slightly over πŸ˜‚ 20 minute workout works all the muscles in the body, with only one set of each move.

No repeats, just one big circuit workout killing calories, and torching muscles.

TOOLS NEEDED

a chair, a pair of moderate and light dumbbells

THE WORKOUT

1. 1 arm hang, clean & press
2. Stationary lunge (or 1-leg bridge)
3. Other arm hang, clean & press
4. Other leg forward lunge (or 1-leg bridge)
5. Walk out to push up to spiderman mountain climber (or chest press x4 with 4 crunches)
6. Row to press
7. Other arm
8. Heels up sumo squat
9. Tricep dips x4 + toe taps x2
10. Curl to press
11. Glute presses with fire hydrant
12. Other leg
13. Weighted bridges
14. DB together presses to skullcrushers
15. DB pullovers – optional legs lowering

1 x 50seconds

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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FIT & FIERCE...
HERE WE COME.

 

PJ ox

Tabata Non Weight Bearing Exercises

Tabata Non Weight Bearing Exercises

Tabata Non Weight Bearing Exercises for Women Over 40

Chair workout for women with foot, ankle, knee, and or hip injuries.

This fun little Tabata workout is for the woman who has injuries to either her foot, ankle, knee, or hip.

There are no weight-bearing exercises! In fact, all the exercises are done seated in a chair followed with an ab series on the ground. You are gonna love it.

So, keep your fitness up girlfriend, and let’s do this.

TOOLS NEEDED

a chair

THE WORKOUT

1. Knee tucks
2. Tricep dips
3. Star jacks
4. Jabs
8 x 20sec

Abs
1. Side plank with clam
2. Other side
3. V sit
4. Reverse curls
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

Strength for Sciatica

Strength for Sciatica

Strength for Sciatica for Women Over 40

A 40-minute workout for women over who have low back pain, or sciatica.

⁣I developed this workout for anyone who has low back pain or sciatica, but yet still wants to work out.

This workout will give you a great mix of standard strength training exercises that won’t aggravate the low back, accompanied by exercises and stretches specific for low back health.

 

TOOLS NEEDED

a pair of light & moderate dumbbells, a chair, a yoga tie (OR an old necktie, or a bathrobe tie), access to a wall

THE WORKOUT

1. Wall sit
2 x 40sec

2. Chest press
3. Pelvic tilts ab tightening
2 x 40sec

4. Wall slides
5. Seated bicep curls
2 x 40sec

6. Nerve flossing
7. Tricep dips
2 x 40sec

8. Figure 4 seated
9. Side to front lateral raises
2 x 40sec

10. Bridges
2 x 40sec

11. Clams
2 x 40sec – each side

12. Dynamic hamstring stretch with tie
13. Hamstring stretch
14. Same leg figure 4 stretch
15. Same leg glute stretch
— Do with other leg

16. Mini cobra
*if lying on your stomach bothers your low back please grab a pillow, or two, and place under the hips.

⁣
⁣1 x 45sec

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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