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 ūü•≥

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

No Squat, No Lunge Booty Workout for Women Over 40 DAY 6

No Squat, No Lunge Booty Workout for Women Over 40 DAY 6

No Squat, No Lunge Booty Workout for Women Over 40

Train the tush, hammies and hips with this no squat, no lunges workout for women over 40.

DAY 6 14-Day Booty Love Challenge

Start with Day 1 here
‚Ā£
‚Ā£We have some new moves with this workout, that I think you’re going to love.

The first, hip thrusts off a chair or couch, and the second straight leg elevated bridges.

The hip thrust exercises is one of the BEST exercises to target the tush, and the straight leg bridge is fabulous at targeting the hamstrings.

Combine them and you have a pretty damn awesome lower body workout, without any squats or lunges!

Check-in when you’re done and let me know your thoughts.

 TOOLS NEEDED

chair (or couch or side of the bed), 1 moderate dumbbell, 1 heavy (I am using a 30lb kettlebell), and a booty band.

THE WORKOUT

1. Hip thrusts off chair
3 x 40sec

2. Hip extension with dumbbell
3. Other leg
3 x 40sec

4. Deadlifts
3 x 40sec

5. Bridges
6. Glute plank
3 x 40sec

7. Straight leg elevated ridge
8. Prone squat
3 x 40sec

Hip Finisher
9. Banded side shuffles
8 x 20sec

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

Knee Friendly Cardio for Home

Knee Friendly Cardio for Home

Resistance Band Workout For All Levels for Women Over 40

Perfect for beginners, or for people with sensitive knees. No squats, no lunges and no up and down off the floor exercises.

 This knee-friendly cardio workout for home is perfect for beginners, or for people with sensitive knees.

There are absolutely no squats or lunges, as well as no up and down exercises off the floor.

All the cardio is done standing and then we head to the floor for two awesome moves that will help strengthen the muscles around the knees, but without aggravating the knees. After that, we finish off with a lovely little stretch.

TOOLS NEEDED

nothing

THE WORKOUT

1. Tap out jacks
2. 4 side leg lifts to 4 repeater with twist
3. Other leg
4. Kickstand 1-legged deadlift x3 to 1 kick
5. Other leg
6. Hamstring curl combo
1 x 60sec
1 x 50sec
1 x 40sec

Mat Work:
7. Straight leg quad killers
2 x 30sec ea leg

8. 1-leg bridges
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

No Squat No Lunge Leg Workout

No Squat No Lunge Leg Workout

This week’s workout is the perfect workout to do if you have knees that just don’t want¬†to squat or lunge because of an injury, arthritis, or if they are just plain ol’ tired.

My No Squat No Lunge Leg Workout will target all the muscles of the lower body, in particular the hips, hamstrings and glutes. Three important muscle groups to get (and keep) strong for healthy knees.

Today’s workout you will need:

  • A pair of¬†heavy dumbbells (ie. 10lb, 12 or 15lb)
  • A¬†stability ball
  • A mat

No Squat No Lunge Leg Workout

No No Lunges Leg Workout - Fitness with PJ blog full workout

 

 

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

Sign UpTo Receive Your 21 Day Fitness Program

Start receiving your personalized fitness program by entering your name, email, and answer 2 simple questions.

Do you currently work out?
Fitness Goal

WE HAVE LIFT OFF! Now, go head to your In Box to confirm your subscription so I can send you your first workout ūüĎäūüŹľ