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

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

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

GRAB MY 21 DAY FITNESS PROGRAM AND LET ME DO THE PROGRAMMING FOR YA.

 

FIT & FIERCE...
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

GRAB MY 21 DAY FITNESS PROGRAM AND LET ME DO THE PROGRAMMING FOR YA.

 

FIT & FIERCE...
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

Low Impact Cardio Workout

Low Impact Cardio Workout

30-Minute Low Impact Cardio

This 30-minute low impact cardio workout is perfect if you have sensitive knees, or your bladder can’t handle the jumping, or you are simply tired of your boobs bouncing around when you do.

I pee when I jump

Leaking when you exercise is actually very common, and can happen to everyone from casual weekend warriors to serious athletes.

This “leaking” is known medically as stress continence, and happens especially during workouts that included a lot of jumping.

With stress incontinence, the sphincter pelvic muscles, which support the bladder and urethra, are weakened and the sphincter is not able to prevent urine from flowing when pressure is placed on the abdomen . such as when you cough, laugh, lift something heavy, or during certain forms of exercise such as running and jumping.

To avoid this you need to strengthen the deep core muscles, as well as the diaphragm and the pelvic floor .

So, strengthening these three is critical to decreasing or eliminating the severity of the stress continence.

For ideas, and more on this topic check out this blog by SheKnows.

 

The Workout

Low-Impact-Cardio-Workout-BLOG-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 👊🏼