Beginner HIIT Cardio Workout for Women Over 40 | All Standing

Beginner HIIT Cardio Workout for Women Over 40 | All Standing

21-Minute Beginner HIIT Cardio Workout for Women Over 40 | All Standing

This beginner cardio HIIT workout is all standing, easy on the knees, and low impact.

And… in a separate screen, I show the more advanced version of the exercise if you are at an intermediate/advanced level and want a spicer workout.

Choose either screen to follow, or do a bit of both.

TOOLS NEEDED

nothing

THE WORKOUT

3 x 30sec
Seal jacks
Repeater knee
Repeater knee

3 x 30sec
Lateral squats
Pogo hops
High knees

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Beginner Tabata for Women Over 40 – Vol 2

Beginner Tabata for Women Over 40 – Vol 2

22-Minute Beginner Tabata for Women Over 40 – Vol 2

This all-standing Tabata cardio workout is perfect for beginners… and advanced. That’s right, no matter where you are in your fitness journey you will SWEAT in this workout!

On the main screen, I am teaching a beginner’s Tabata workout, with an alternate screen in the corner showing you the advanced interpretation of the move, or what I call “the spicier version”.

So, if you are int/adv I challenge you to see if you can do the whole spicey version of the workout. Let me know how you do!

TOOLS NEEDED

nothing

THE WORKOUT

Try Vol 1 next workout:

8 x 20sec
Jumping jacks
V arms squat (OR Jump squats)

8 x 20sec
Side lateral travels
4 jabs to squat (OR 4 jabs to burpee)

8 x 20sec
Tap backs (OR Jump lunges)
Gate swings

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Resistance Band Workout for the Glutes

Resistance Band Workout for the Glutes

35-Minute Resistance Band Workout Women Over 40

Booty love is happening today!

Using the booty band we target the glutes, hips & thighs.

Now… if you do not own a booty band I can 100% guarantee this workout will still work ya!

However, I highly recommend you get yourself a band. They are cheap, easy to store, and a lot of fun to use.

FYI about this workout too: this resistance band workout is great for people who suffer with knee pain, or have been told by their physiotherapist to work on your glutes and glute med (outer hip) muscles.

PS – also a great workout to do while on vacation! Just saying 🙂

 

TOOLS NEEDED

Booty band (optional)
1 moderate dumbbell for ind/adv

THE WORKOUT

1. Squat
2. Alternating short lunges
3. Duck walks (AKA – the stupidest looking exercise… ever)
3 x 50sec

4. Bridges
5. Frog pump
6. L hip extensions
7. R hip extensions
3 x 50sec

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

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FIT & FIERCE...
HERE WE COME.

 

PJ ox

Meditation for Beginners

Meditation for Beginners

Meditation, it’s the new kale. It’s something everyone is telling us to do for better health and piece of mind.

But, where do we start? How do we begin, when most of us already stretched for time throughout the day ? And, what if we have one of those busy monkey brains and feel we just can’t meditate?

On today’s Blab Eileen Cruz dispelled the many myths surrounding meditation (like you DON’T  have to be a monk to successfully meditate), while also providing a TON of amazing tips and techniques to fit meditation in your in-between moments through the day.

This was such a special Blab!

Eileen-Cruz -Meditation-For-Beginners-Fitness with PJ

Eileen Cruz

Eileen Cruz is a BodyMind Coach. BodyMind Coaching is a process-oriented approach for those who want to “disrupt the status quo” in their personal and professional lives.

Her mission is teach and coach her clients to discover and sustain a BodyMind connection within as the foundation for designing their lives. There’s a certain context and environment that encourages this BodyMind connection to happen. Eileen creates this context and environment for her clients. It is a quieter form of coaching, almost meditative.

Eileen’s unique approach integrates her experiences and exploration in coaching, leadership, business, yoga, meditation and acting training.  She received her coaching certification and leadership training through the Coaches Training Institute. Eileen has been meditating for over 10 years since her first 10-day Vipassana meditation retreat in 2004.

Her objectives for today’s BLAB is to inspire people to take baby steps to meditate daily by making it fun and accessible to everyone no matter how busy they are and to give them an experience of the BodyMind connection within.

Questions Asked On Today’s Blab – Meditation for Beginners

What draws us to meditation?

What is Eileen’s perspective on meditation?

Why Eileen doesn’t even like the word “meditation” or “meditation practice”?

Why should I bother meditating? What’s the point?

Why Eileen believes we are all master meditators already…we’ve just forgotten?

Why does expecting certain outcomes from meditation create a roadblock to meditating from the start? 

How do I prepare myself to commit to a meditation practice? 

What’s the mindset needed to meditate? 

How can I meditate when my life is too busy?

When should I meditate?

How long should I meditate for?

What’s the best posture for meditating?

What should I focus on when I meditate?

What will happen when I close my eyes to meditate?

Why is it so hard to meditate? What are the obstacles to meditating?

How do I choose from all the meditation techniques out there? 

How will meditating impact my life?

How do I know if my meditation practice is working for me?

What is the ultimate goal to meditating?

Why Eileen believes meditation is something we need to embrace as a way of life and not just a practice?

Meditation for Beginners

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

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FIT & FIERCE...
HERE WE COME.

 

PJ ox

30-Minute Banish Fat Workout

30-Minute Banish Fat Workout

30-Minute Banish the Fat Workout

Sometimes you just need a good a** kicking. And, sometimes you need that a** kicking to be done in under 40-minutes and with very little equipment.

This is one of those workouts.

However, all levels can join in (don’t be scared off with the a** kicking).

I provided modifications throughout the workout so that EVERYONE feels successful.

Trainer’s promise.

Tools needed: 1 heavy dumbbell (8lb – 20lb), and a pair of moderate dumbbells (5lb – 12lb)

The Workout

30-Min Banish the Fat - full workout Fitness with PJ

 

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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