No Repeat, Low Impact Mini Band Cardio Workout for the Butt & Thighs for Women Over 40

No Repeat, Low Impact Mini Band Cardio Workout for the Butt & Thighs for Women Over 40

25-Min No Repeat, Low Impact Mini Band Cardio Workout for the Butt & Thighs for Women Over 40

Day 9 of the 10 Day Legs & Booty Challenge

Train your hips and glutes with this no-repeat mini-band workout. Designed to get the heart rate up, as well as train the legs and booty you’ll love this fast-paced, yet low-impact and one-round only workout for the home.

TOOLS NEEDED

mat & booty band (optional)

THE WORKOUT

1 x 45sec
Bridge
1 leg bridge
1 leg bridge
Glute presses
Glute presses
Prone frogs
Prone squat
Squat
Lunge with knee drive
Lunge with knee drive
Duck walks
Squat pulse
Side to side shuffles
Squat leg lift
Squat lift

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

GRAB MY 25 DAY FITNESS PROGRAM AND LET ME DO THE PROGRAMMING FOR YA.

 

FIT & FIERCE...
HERE WE COME.

 

PJ ox

All Levels At Home Mini Band Cardio Workout

All Levels At Home Mini Band Cardio Workout

40-Minute All Levels At Home Mini Band Cardio Workout for Women Over 40

Hit every muscle in the body with this at-home mini band cardio workout. Most booty band workouts only target the legs and hips, but NOT this workout. I’ve designed it to also target your arms, shoulders and chest & back muscles.

You are going to love this booty band cardio workout! It will challenge you and test your metal, but at the end you’ll be so damn proud you finished!

And if you don’t own a booty band, no worries! You’ll still see results using your body weight only.

TOOLS NEEDED

booty band (latex is recommended)

THE WORKOUT

2 x 30sec
Step out squat
2 lateral steps
¼ turns
Squat pulse to jump 8

2 x 30sec
1-leg deadlift 1
Deadlift to curtsey lunge
1-leg deadlift
Deadlift to curtsey lunge
Walk forward & back

2 x 30sec
2 squat outs to pop
1 legged squat to glute pressback
Iso hold squat to leg side taps
1 legged squat to glute pressback
Iso hold squat to leg side taps
Scissor runs

Do the entire series again – 1 set only

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

GRAB MY 25 DAY FITNESS PROGRAM AND LET ME DO THE PROGRAMMING FOR YA.

 

FIT & FIERCE...
HERE WE COME.

 

PJ ox

HIIT Workout with the TRX & Booty Band for Women Over 40

HIIT Workout with the TRX & Booty Band for Women Over 40

25-Minute HIIT Workout with the TRX & Booty Band for Women Over 40

Grab your TRX and booty band and join me for this innovative workout targeting every muscle in the body. We will fire up your shoulders to your legs and everything else in-between, while also getting your heart rate up and putting the FUN back into your workout.

I really enjoyed programming this workout and I hope you like it!

How to adjust your straps & set up your TRX

TOOLS NEEDED

TRX & booty band (I recommend a latex band, not a cloth one)

THE WORKOUT

3 x 30sec
Gate swings
Wide & narrow row

3 x 30
Booty band tap back
Chest press

3 x 30
Booty band tap back
Incline squat

3 x 30sec
Plank jacks
Hamstring curls

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

GRAB MY 25 DAY FITNESS PROGRAM AND LET ME DO THE PROGRAMMING FOR YA.

 

FIT & FIERCE...
HERE WE COME.

 

PJ ox

Sore Knees Sweat & Stretch for Women Over 40

Sore Knees Sweat & Stretch for Women Over 40

Sore Knees Sweat & Stretch for Women Over 40

In this workout, we hit all the muscles that could be responsible for your sore knees: your glutes, outer hip, and core muscles.

Using only a booty band this sore knees cardio workout is perfect for all levels and perfect for those days you need to give your knees a break.

After the workout, we then go into a lovely stretch hitting all the muscles we just worked, so extra love to the hips and low back.

TOOLS NEEDED

booty band and a chair if you’re a beginner

THE WORKOUT

4 x 30sec
Cross-country skier
Alt plank taps
Knees up
Side to side walks
Squat thrust to leg lift
Low Impact Jax

8 x 20sec
Standing fire hydrant

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

GRAB MY 25 DAY FITNESS PROGRAM AND LET ME DO THE PROGRAMMING FOR YA.

 

FIT & FIERCE...
HERE WE COME.

 

PJ ox

Resistance Band Full Body Workout – Grab Your Tubing!

Resistance Band Full Body Workout – Grab Your Tubing!

Resistance Band Full Body Workout – Grab Your Tubing!
for Women Over

Grab your tubing, and your booty band if you have one, and let’s get going! These are 8 of my favourite resistance band and booty band exercise to train the whole body.

We start with a Tabata, booty band optional, and then move into a strength workout using your resistance band.

This is a great workout for when you’re travelling, or if you just want to leave the dumbbells alone for a workout.

TOOLS NEEDED

resistance band (tubing), and if you own a booty band grab that too

THE WORKOUT

8 x 20sec
Jumping jacks
High knees

2 x 45sec
Lunge & curl
Side lunge to side lateral raise

2 x 45sec
Lunge & curl
Side lunge to side lateral raise

2 x 45sec
Squat
X upright rows

2 x 30sec
Woodchop
1 arm press

2 x 30sec
Woodchop
1 arm press

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

GRAB MY 25 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 👊🏼