Cardio Core For Every Level – For Women Over 40

Cardio Core For Every Level – For Women Over 40

30-Min Cardio Core For Every Level – For Women Over 40

Day 2 of the 12-Days of Christmas Challenge.

Starting with a series of standing cardio moves you’ll sweat and get that heart rate up with either the low-impact or high-impact option given. After we’ve got a good calorie burn with the cardio we’ll proceed to the mat for an ab-torching mat series.

You’ll love it, especially if you like to keep all your standing exercises together, and then your mat ones together.

Osteoporosis ab options are given for our ab portion too.

TOOLS NEEDED

mat, chair if you’re a beginner

THE WORKOUT

3 x 30sec
Knee drives (alt: no jump)
Knee drives (alt: no jump)
Side-to-side reaches
Lunge get-ups

3 x 30sec
Bicycles (osteo-friendly: side plank)
Scissors
Single leg pikes (osteo-friendly: other side plank)
Tic toc mountain climbers

Pre-hab exercise: low back extensions

00:00 Introduction
01:31 Warm-up
05:25 Cardio Workout
14:14 Core Workout
23:16 Low back extensions
26:20 Stretches

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Calorie Torching All Standing Cardio & Abs for Women Over 40

Calorie Torching All Standing Cardio & Abs for Women Over 40

27-Minute Calorie Torching All Standing Cardio & Abs for Women Over 40

This cardio workout was so much fun to film! Using all standing exercises you’ll get your heart rate up, and torch some calories while also firing up your abs. You will love this all-standing cardio and ab workout!

TOOLS NEEDED

1 moderate dumbbell (optional)

THE WORKOUT

30 sec x 3 (no break inbetween)
Lunge & twist
Lunge & twist
Standing side crunch
Gate swings
Standing side crunch

30 sec x 3 (no break inbetween)
Lunge pulse & drive
Lunge pulse & drive
Woodchops
Jack & jab
Woodchops

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20-Minute EMOM Cardio + Abs for Women Over 40

20-Minute EMOM Cardio + Abs for Women Over 40

20-Minute EMOM Cardio + Abs for Women Over 40

Get your heart rate up, and hit those abs with this FUN EMOM cardio and abs workout. Using one moderate dumbbell, or kettlebell, you’ll rotate through 4 different compound exercises, with a heavy emphasis on the abs and deep core muscles.

Osteo & low back-friendly ab options are shown, as well as low-impact options.

TOOLS NEEDED

1 moderate dumbbell or kettlebell

THE WORKOUT

4 x
Minute 1:
20 American swigs
Minute 2:
20 Lunge passes
Minute 3:
20 Starfish crunches
Minute 4:
30 Skaters

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Lower Abs Workout for Women Over 40

Lower Abs Workout for Women Over 40

7-Minute Lower Abs Workout for Women Over 40

This quick, yet effective, ab workout will target your lower abs. Now, it’s important to point out that as far as biology is concerned, there are no upper abs and lower abs. There are just abs, or more specifically in this case, the rectus abdominis or “six-pack muscle.

The rectus abdominis is one large sheath of muscle that runs from your sternum to the bottom of your pelvis and sits atop the rest of your core muscles and directly below your skin. This is why it is the most visible muscle of your midsection.

Now, we can “isolate” the lower fibres (even though it’s all one muscle) because our muscle cells have multiple nuclei – with each nuclei telling that particular muscle fibre to contract. Most traditional ab exercises (ie. crunches, bicycle crunches, oblique crossovers) stimulate the upper nuclei. In this workout, I’ll teach you how to effectively target the lower abs.

However, remember you can’t spot reduce either. Meaning that these exercises will not burn the fat from your lower belly. To efficiently burn fat you need to be on a calorie deficit diet (consistently), manage your stress, get enough sleep every night, strength train regularly AND do these types of workouts.

OK? OK!

PS – sorry, these are not osteoporosis-friendly

TOOLS NEEDED

nothing

THE WORKOUT

1 x 50ec
Reverse crunch
Mountain climber w/ posterior tilt
Reverse crunch hand swipes
Seated knee lifts
Reverse crunch to leg lowering

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10-Minute Ab Workout for Women Over 40 | Osteoporosis & Diastasis Recti Options

10-Minute Ab Workout for Women Over 40 | Osteoporosis & Diastasis Recti Options

10-Minute Ab Workout for Women Over 40 | Osteoporosis & Diastasis Recti Options

Hit the deep core muscles and your six pack with this equipment-free 10-minute ab workout. Great to do after a workout – when you really want to target your abs.

I also provide safe alternative exercises for anyone with osteoporosis, diastasis recti or any other condition where you should not be performing traditional crunches , or twisting the spine.

And… in this video I also introduce a new feature to the Fitness with PJ workouts – a blooper reel. So, be sure to stay till the very end 😆.

TOOLS NEEDED

a chair if you are a beginner

THE WORKOUT

2 x 30sec
Russian twist w/ alt leg lift
V sit roll ups
Figure 4 crossover
Figure 4 crossover
Side crunch
Side crunch
Cross & spider climber
Cross & spider climber
Butterfly crunches
Reverse curl
Legs lowering
Knees side to side
3 way crunch
Flutter kicks
Double dead bug

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