10-Min BOSU Ball (Optional) Ab Torcher Workout

10-Min BOSU Ball (Optional) Ab Torcher Workout

10-Min BOSU Ball (Optional) Ab Torcher Workout

Fire up 🔥 your abs with this 10-minute ab workout. You will feel the burn and those abs muscles strengthening with this stand-alone ab workout, or workout finisher.

Sorry, this workout is not osteoporosis-friendly.

TOOLS NEEDED

BOSU or stability ball (optional)

THE WORKOUT

2 x 50sec
Crunch (Alt: on floor)
Plank (Alt: on floor)
Oblique crossover (Alt: 1-side bicycle)
Oblique crossover (Alt: 1-side bicycle)
Double crunch (Alt: on floor)

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Ab Workout Shoulder & Wrist Friendly [no planks!] for Women Over 40

Ab Workout Shoulder & Wrist Friendly [no planks!] for Women Over 40

12-Minute Ab Workout Shoulder & Wrist Friendly [no planks!] for Women Over 40

This no plank ab workout will fire up those abs, without placing any pressure on the wrists and shoulders.

The perfect to-do anytime ab workout, as well as a great one to tack on after a cardio or strength workout for anyone who hates planks and is looking for a no plank, ab torcher workout.

FYI: this workout is NOT osteoporosis-friendly.

TOOLS NEEDED

a mat

THE WORKOUT

2 x 50sec
Frog crunch
Reverse curl
Bicycles
Side crunch
Side crunch

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DAY 18 – Quick Arms & Abs Workout for Women Over 40

DAY 18 – Quick Arms & Abs Workout for Women Over 40

23-Minute Quick Arms & Abs Workout for Women Over 40

This 20-minute arms & abs workout is the perfect little strength workout for those days you need something quick.

Focusing on the same muscle for 2-3 sets you’ll feel the burn as we hit the biceps, triceps and ab. Osteoporosis-friendly ab exercises are also demo’ed.

Day 18 of the 21-Day Fit & Fierce Challenge.

TOOLS NEEDED

a couple of moderate dumbbells

THE WORKOUT

2 x 30sec
Hammer curl to press 3

3 x 30sec
Bicycle crunches

2 x 30sec
Crush press to skullcrusher

3 x 30sec
Weighted ab lifts

2 x 30sec
Hanging curls

3 x 30sec
Windmill

2 x 30sec
Tricep kicks

3 x 30sec
Windmill

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FIT & FIERCE...
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PJ ox

DAY 6 – Cardio & Core Workout with No Equipment for Women Over 40

DAY 6 – Cardio & Core Workout with No Equipment for Women Over 40

30-Minute Cardio & Core Workout with No Equipment for Women Over 40

Get your heart rate up, as well as train your abs and balance in this fun cardio and core workout. No equipment is required, and I offer low-impact versions of each move, as well as osteo-friendly ab drills.

Day 6 of the 21-Day Fit & Fierce Challenge.

TOOLS NEEDED

nothing

THE WORKOUT

3 x 45
Jump squat to RDL
Power mountain climbers to rotation
Side jumps to high knees
Knee in banana x 8
2 switches to lunge
Bear step ins

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FIT & FIERCE...
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PJ ox

Low Back Friendly Ab Exercises for Women Over 40

Low Back Friendly Ab Exercises for Women Over 40

10-Min Cardio Low Back Friendly Ab Exercises for Women Over 40

This is the friendliest workout on the internet! Using a series of plank moves, and deep core moves, this workout will be easy on the low back and the neck, and it is also osteoporosis-friendly.

Grab a mat and follow along after your workout, or as a stand-alone if improving your core strength is a goal.

TOOLS NEEDED

nothing

THE WORKOUT

1 x 50sec
Alt heel drags
Dead bug
Single leg dead bug
Single leg dead bug
Starfish
Starfish
Supermans
Bear holds
Bird dog
Bent knee drops

TIRED OF TRYING TO FIGURE OUT WHAT WORKOUTS YOU
SHOULD BE DOING?

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FIT & FIERCE...
HERE WE COME.

 

PJ ox

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