DAY 17 – EMOM Cardio Workout – No Equipment – For Women Over 40

DAY 17 – EMOM Cardio Workout – No Equipment – For Women Over 40

26-Minute EMOM Cardio Workout – No Equipment – For Women Over 40

WOWSERS! That’s all I got to say about this EMOM cardio workout. Whether you hate cardio or love it, you will be favouriting this special EMOM workout.

Each minute we are changing the exercise, with rep counts shown for beginners, intermediate and advanced exercisers.

You will be challenged in this workout – no matter where you are in your fitness journey. Trainer’s promise.

Day 17 of the 21-Day Fit & Fierce Challenge.

TOOLS NEEDED

a chair if you are a beginner

THE WORKOUT

x5
Minute 1
Mountain climbers
Adv:40
Int:30
Beg: 20

Minute 2
Pulse lunges & reverse lunges
Adv:10
Int: 8
Beg: 6
Do other leg

Minute 3
Single leg drive
Adv: 10
Int: 8
Beg: 6
Do other leg

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

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FIT & FIERCE...
HERE WE COME.

 

PJ ox

Bodyweight Strength Workout for Women Over 40

Bodyweight Strength Workout for Women Over 40

25-Min Bodyweight Strength Workout for Women Over 40

Dreaming of a workout that will go by fast, one that won’t have you watching clock wondering when it ends? A workout that has no repeats or equipment?

Then your dreams and prayers have been answered.

Join me for this total-body strength workout, using only your body weight, with no repeats.

TOOLS NEEDED

nothing

THE WORKOUT

1 x 50sec
Dead bug
Legs up crunch
Bicycles
Push-ups to reach
Inchworms
Plank ups
Squat w/ pulse
Single leg deadlift w/reach
Single leg deadlift w/reach
Step out side lunge
Step out side lunge
Renegade rows
V arms squats
Good mornings
Seated tricep dips
V sit
Reverse bridges
Marching bridges

TIRED OF TRYING TO FIGURE OUT 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

Best Bodyweight Strength Workout No Equipment for Women Over 40

Best Bodyweight Strength Workout No Equipment for Women Over 40

Best Bodyweight Strength Workout No Equipment for Women Over 40

No equipment? No problem! We hit all the muscles with this workout, strengthening the upper & lower body as well as the core using only your bodyweight.

Perfect for home or away, as well for small spaces (like in a hotel room or RV).

And don’t forget – I always show modifications if you’re just starting out in your fitness journey, or if you’re struggling with an injury. I’ve got your back 🙂

TOOLS NEEDED

mat and a chair if you are a beginner

THE WORKOUT

Push up to hover
1-legged bridge
1-legged bridge
Crunch with row
Plank ups
Crossover lunge w/pulse
Crossover lunge w/pulse
Walk outs
1 legged deadlift
1 legged deadlift
2 x 30sec

Ladder drill – seated dips – 1-10 reps

TIRED OF TRYING TO FIGURE OUT 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 & Mobility Workout for Women Over 40

Cardio & Mobility Workout for Women Over 40

Cardio & Mobility Workout for Women Over 40

This is the perfect workout for those “I can’t” or “I don’t want to” days. Combining mobility drills with our cardio moves you’ll get your heart rate up, improve the mobility of your ankles, hips, t-spine and shoulders while torching some calories. Perfect for all levels!

 TOOLS NEEDED

a chair if you’re a beginner, yoga blocks

THE WORKOUT

Shuffles with hop
Arms up jump lunges to pulldown
Deep squat to plank to downward dog
Crunch to reverse bridge
Squat hold w/ leg circles & jump
Alt lunge to twist
3 x 50sec

TIRED OF TRYING TO FIGURE OUT 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

Workout Finisher with Dumbbells

Workout Finisher with Dumbbells

Workout Finisher with Dumbbells for Women Over 40

A total body workout finisher to help get you fit and strong with dumbbells – and as always… for women over 40.

Hey there! So, add this after a cardio workout, HIIT or Tabata workout, or as a quick strength training workout if you’re short on time.

It’s fast, it’s effective and it will blast a ton of calories.

HINT: stay to the last 20-seconds and I’ll attach a great stretch workout you can add afterwards.

TOOLS NEEDED

a pair of moderate dumbbells

THE WORKOUT

1. Hang clean
2. Shoulder presses (or bicep curls)
3. Front squat
4. Alternating reverse lunges (or bridges)
5. Goblet squat

5 reps x 5 rounds

TIRED OF TRYING TO FIGURE OUT 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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