Quick Gluteus Medius Exercises with No Equipment

Quick Gluteus Medius Exercises with No Equipment

Quick Gluteus Medius Exercises with No Equipment for Women Over 40

The gluteus medius muscle is an important BUT OFTEN weak muscle of the hip. This little muscle located at the sides of the hips is important for knee, hip, and back health.

Follow along with my favourite 10 glute med exercises either before a workout, after your workout, or as a regular pre-hab workout so you can keep training pain-free.

 TOOLS NEEDED

nothing

THE WORKOUT

1. Tap out glute med stabilization 50 sec
2. Other leg 50 sec
3. Leg abduction series
4. Iso hold
5. Side plank + clams
6. Leg abduction series
7. Iso hold
8. Side plank + clams x12
9. Standing hip drives
10. Other leg
1 x 45 sec

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SHOULD BE DOING

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PJ ox

Low Impact Cardio Workout Safe for Sciatica or Low Back Pain

Low Impact Cardio Workout Safe for Sciatica or Low Back Pain

Cardio for Bad Knees [That’s Not Lame] for Women Over 40

Sore knees? Sore low back? Or, maybe you’re just needing a low impact workout today! Whatever the reason, I’ve got ya covered with this EPIC low impact cardio workout.

And it’s not lame!!

No marching on the spot crap here. This is a serious workout, with a serious calorie-burn without any pressure on the knees or low back.

And… I have a special finisher and an extended hip stretch at the end as well. You are gonna love it!

PS – this is my pre-birthday celebration workout. The big 51 is tomorrow 🥳

TOOLS NEEDED

nothing

THE WORKOUT

EMOM Cardio
1. Low Impact Jumping Jacks
2. Knee drive with twists
3. Skaters
4. Knee up with other arm hook
5. Other leg
6. Lateral taps (stay in squat & tap to one side)
7. Plank with knee taps
X 3
30 / 20 /16

Glute, Glute Med & Balance Training
1. Warrior 3 knee in
2. Other leg

3. Standing bent knee leg abduction
4. Other leg

5. Standing hip extension
6. Other leg
2 x 30

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

Cardio for Bad Knees [That’s Not Lame] For Women Over 40

Cardio for Bad Knees [That’s Not Lame] For Women Over 40

Cardio for Bad Knees [That’s Not Lame] for Women Over 40

Cardio for Bad Knees [That’s Not Lame] For Women Over 40

Sore knees? Sore low back? Or, maybe you’re just needing a low impact workout today! Whatever the reason, I’ve got ya covered with this EPIC low impact cardio workout.

And it’s not lame!!

No marching on the spot crap here. This is a serious workout, with a serious calorie-burn without any pressure on the knees or low back.

And… I have a special finisher and an extended hip stretch at the end as well. You are gonna love it!

PS – this is my pre-birthday celebration workout. The big 51 is tomorrow 🥳

TOOLS NEEDED

nothing

THE WORKOUT

EMOM Cardio
1. Low Impact Jumping Jacks
2. Knee drive with twists
3. Skaters
4. Knee up with other arm hook
5. Other leg
6. Lateral taps (stay in squat & tap to one side)
7. Plank with knee taps
X 3
30 / 20 /16

Glute, Glute Med & Balance Training
1. Warrior 3 knee in
2. Other leg

3. Standing bent knee leg abduction
4. Other leg

5. Standing hip extension
6. Other leg
2 x 30

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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