Bodyweight Workout Low Impact

Bodyweight Workout Low Impact

Bodyweight Workout Low Impact for Women Over 40

Workout at home, in under 30-minutes, with my low impact bodyweight cardio for women over 40.

⁣I loved filming this little workout. The sun was shining, the moves were flowing and there was no jumping to be had.

Using compound exercises, to keep the heart rate up, we move through six exercises with a special little glute finisher at the end.

I, also, break each move down and show further modifications for people with sensitive knees.

Leave a comment below and lemme know what you thought!

 TOOLS NEEDED

none

THE WORKOUT

1. Squat forward & back
2. Stationary lunge
3. Prisoners to low squat
4. Low impact hand release burpee
5. 2 pulse lunge to curtsey lunge
6. Single leg deadlift to knee crunch
— lead with the same leg for the entire round & then switch lead legs for the next round.
4 x 30sec

Glute Finisher:
1. Repeated knee – L leg 4 x 20sec
2. Repeater knee – R leg 4 x 20sec

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PJ ox

Bodyweight Upper Body Strength

Bodyweight Upper Body Strength

Bodyweight Upper Body Strength for Women Over 40

The perfect home workout! No tools, bodyweight-only upper body strength workout for women over 40.

This workout is one of my faves. It’s a gem of a workout hitting the low back muscles, the shoulders, the posture muscles, and the triceps.

It’s great to do on its own or paired with a cardio workout – and it’s also the perfect living room, home workout. No tools are required and we are on the ground for the entire workout.

If you have had any history of low back pain, or shoulder pain this workout is going to become your go-to.

TOOLS NEEDED

Tools: none

THE WORKOUT

1. Cactus arms low back extensions
2. Swimmers
3. Prone starfish
4. Plank ups
5. Protract/retract with plank
6. Seated tricep dips
3 x 40sec

Ladder drill:
1 arm push-ups (ground or wall)
7 reps to 1 rep

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Burn Fat, Build Muscle Bodyweight Home Workout

Burn Fat, Build Muscle Bodyweight Home Workout

Burn Fat, Build Muscle Bodyweight Home Workout for Women Over 40

This is the perfect home workout. I even recorded this one in MY living room to prove to ya that this is a great home workout.

You only need your body weight and a chair (if you are a beginner).

This workout will get the heart rate up, while also building the strength in your lower & upper body and your core.

It’s a total body soon-to-be-a-fave-of-yours workout.

I also explain how to tone down any of the moves if you are a beginner, or if you have shoulder, knee or low back pain.

I have you covered. Trainer’s promise 💋

And… please stick to the very end of this workout. I lead you through an extended total body stretch that you are going to love too!

TOOLS NEEDED

a chair if you are beginner, bathrobe tie or a necktie to use as a stretch tie at the end

THE WORKOUT

1. Chest to ground burpees (or use the chair, or 
    do my universal burpee sub-in move – don’t
    worry I show you!)
2. Press-ups
3. Squats with arms up
4. Mountain climbers (or use chair)
5. Alt lunges (or perform a bridge)

1 x 20sec
1 x 30sec
1 x 40sec
1 x 30sec
1 x 20sec

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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HERE WE COME.

 

PJ ox

Bodyweight Home Workout

Bodyweight Home Workout

Bodyweight Home Workout for Women Over 40

This is the most unique workout you will ever do (self-prescribed😂). You are also going to have so much fun with this workout… guaranteed.

Now, I can’t tell you why.

I just need you to trust me.

So, push play and find out for yourself why this workout is so damn unique and so much fun!

I look forward to reading your comments 🙌🏼!

 

TOOLS NEEDED

I tell ya in the first 45 seconds

THE WORKOUT

1. Push up with shoulder tap (or wall push-ups)
2. High knees shuffle (jump or no jump)
3 x 30sec

3. L leg bridge
4. L leg single leg deadlift with jump (optional)
3 x 30sec

5. R leg bridge
6. R leg single leg deadlift with jump (optional)
3 x 30sec

7. Plank with taps (or v sit if planks are hard on the shoulders)
8. Jump up & over (or step)
3 x 30sec

9. Squat hold & touch heels
10. Skaters (with or without jump)
3 x 30sec

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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HERE WE COME.

 

PJ ox

Quick No Jump Cardio

Quick No Jump Cardio

25-Minute No Jump Cardio Workout for Women Over 40

Don’t feel like jumping…. then this is the workout for you.

Don’t have a lot of time… then this is the workout for you.

Don’t have any equipment… then you guessed it, this is the workout for you.

This workout is quick, great for all levels, and it will leave you with a smile on your face. Trainer’s promise.

 

TOOLS NEEDED

None

THE WORKOUT

1. Low impact jax
2. Walk out to tap out
3. Repeater knee
4. Other knee
5. Squat unders
6. Hamstring curls with arms
7. Crossover lunge to leg abduction
8. Other leg
9. Breakdancer
10. 3 pulse squat to kick

1 x 50sec
1x 40sec
1 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

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