Day 10 – 15-Minute Bodyweight EMOM Cardio Workout for Home for Women Over 40

Day 10 – 15-Minute Bodyweight EMOM Cardio Workout for Home for Women Over 40

15-Minute Bodyweight EMOM Cardio Workout for Home for Women Over

Bodyweight-only EMOM cardio workout for all levels! And it’s only 15 minutes! No excuses, it’s fast, it’s awesome, and you’ll be done before you know it.

Options are given for beginners, and you’ll want to stay till the end for the extended stretches.

TOOLS NEEDED

a chair if you’re a beginner

THE WORKOUT

Minute 1
40 jumping jacks OR
30 low impact jax

Minute 2
40 mountain climbers

Minute 3
30 lateral hops

Minute 4
30 squats

Minute 5
30 high knees

x 3

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PJ ox

Day 7 – 1 Dumbbell Total Body, Low Impact Tabata Cardio Workout for Women Over 40

Day 7 – 1 Dumbbell Total Body, Low Impact Tabata Cardio Workout for Women Over 40

25-Minute 1 Dumbbell Total Body, Low Impact Tabata Cardio Workout for Women Over 40

If you love variety for your cardio workouts, then you are going to love this one dumbbell, low-impact Tabata workout. Flowing through 8 different exercises, this is a total body Tabata workout that you will want to do again, and again. Trainer’s promise!

TOOLS NEEDED

one moderate dumbbell

THE WORKOUT

4 x 20sec
Dumbbell power snatch
Reverse lunge
Dumbell power snatch
Reverse lunge
Walkouts
Side to side lunge
Single Arm Dumbbell Hang Clean
Single Arm Dumbbell Hang Clean

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SHOULD BE DOING

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FIT & FIERCE...
HERE WE COME.

 

PJ ox

Day 5 – Quick Sweat & Stretch for Women Over 40 [UNDER 20-MIN]

Day 5 – Quick Sweat & Stretch for Women Over 40 [UNDER 20-MIN]

20-Minute Quick Sweat & Stretch for Women Over 40

This quick cardio workout is the perfect sweat session for those days you don’t have a lot of time, or if you just want to take it easy for your workout. Low & high impact options are shown, for a total cardio workout of 15-minutes.

Perfect for women over 40, and we target the legs, glutes, hips and core. Bonus: stay to the end for an extended stretch!

TOOLS NEEDED

a mat if you’re on a hard surface

THE WORKOUT

6 x 20sec
Air squats
Mountain climbers
Double crunch
Prone squats
Knee up & over
Knee up & over

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SHOULD BE DOING

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FIT & FIERCE...
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Quick Ab HIIT Workout with the Mini Ball for Women Over 40

Quick Ab HIIT Workout with the Mini Ball for Women Over 40

20-Minute Quick Ab HIIT Workout with the Mini Ball for Women Over 40

Combine your cardio and your core training with this quick ab workout using the mini ball (AKA: small ball, Pilates ball). This little ball will give you some big results too!

Trainer’s promise.

No other equipment is required, and full disclaimer, my abs were sore for a few days after filming this barrel of fun.

Have fun!

TOOLS NEEDED

mini ball and a chair if you’re a beginner

THE WORKOUT

3 x 30sec
Ab curl w/ ball squeeze
Mountain climbers

3 x 30sec
Bicycles
Plank jax

3 x 30sec
Crunch
Power mountain climbers

3 x 30sec
V sit twist crunches
Reverse bridges

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SHOULD BE DOING

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FIT & FIERCE...
HERE WE COME.

 

PJ ox

25-Minute BOSU Ball Tabata for Women Over 40

25-Minute BOSU Ball Tabata for Women Over 40

25-Minute BOSU Ball Tabata for Women Over 40

Grab your BOSU ball and join me in this fun and sweaty BOSU ball Tabata workout. Alternating between two exercises, for eight rounds, we will train the heart & lungs, your legs, glutes, hips and abs, as well challenge your balance.

TOOLS NEEDED

a BOSU ball

THE WORKOUT

8 x 20sec
BOSU press to squat thrust
BOSU mountain climber

8 x 20sec
BOSU crunch to stand
Squat jumps

8 x 20sec
BOSU side squat to knee up
Repeater knee

8 x 20sec
BOSU side squat to knee up
Repeater knee

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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FIT & FIERCE...
HERE WE COME.

 

PJ ox

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