10-Min BOSU Ball (Optional) Ab Torcher Workout

10-Min BOSU Ball (Optional) Ab Torcher Workout

10-Min BOSU Ball (Optional) Ab Torcher Workout

Fire up 🔥 your abs with this 10-minute ab workout. You will feel the burn and those abs muscles strengthening with this stand-alone ab workout, or workout finisher.

Sorry, this workout is not osteoporosis-friendly.

TOOLS NEEDED

BOSU or stability ball (optional)

THE WORKOUT

2 x 50sec
Crunch (Alt: on floor)
Plank (Alt: on floor)
Oblique crossover (Alt: 1-side bicycle)
Oblique crossover (Alt: 1-side bicycle)
Double crunch (Alt: on floor)

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PJ ox

BOSU Ball Cardio Workout for Women Over 40

BOSU Ball Cardio Workout for Women Over 40

39-Minute BOSU Ball Cardio Workout for Women Over 40

If you want to get in the best shape of your life, this is the workout for you! This cardio workout is also quite possibly my fun-est (and funniest) workout to date.

We use the BOSU ball for a non-stop, calorie-torching good time, getting the heart rate up, while also working on your balance, core, thighs, hips & glutes. You are going to love this workout!

TOOLS NEEDED

BOSU ball OR STEP

THE WORKOUT

2 x 30
Knee drive
Soccer kick
1-leg squat & pop
1-leg hops
Up & over

2 x 30
Knee drive
Soccer kick
1-leg squat & pop
1-leg hops
Up & over

2 x 30
Squat jumps
Alt reverse lunges
Running late
Repeater knee
Repeater knee

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FIT & FIERCE...
HERE WE COME.

 

PJ ox

10-Min BOSU Ball (Optional) Ab Torcher Workout

Total Body Strength Workout with the BOSU Ball

40-Minute Total Body Strength Workout with the BOSU Ball for Women Over 40

Work your strength, balance and your core with my newest BOSU ball strength workout. If you own a BOSU ball I know that this workout will soon be one of your favourites.

The programming of the workout gives you a great variety of moves, with your core and balance challenged throughout!

We also start with an awesome mobility series using your bodyweight and the BOSU, and this is also a knee-friendly strength workout.

TOOLS NEEDED

a pair of light, moderate & heavy and a BOSU

THE WORKOUT

3 x 45sec
Staggered stance deadlift
Staggered stance deadlift
Chest press
Pullovers

3 x 45sec
Squat
Kneeling bicep curl
Bridges w/ skull crushers

3 x 30sec
Plank ups
Crunches
Kneeling side lateral raises
Crossovers

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

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FIT & FIERCE...
HERE WE COME.

 

PJ ox

25-Minute BOSU Ball Tabata for Women Over 40

25-Minute BOSU Ball Tabata for Women Over 40

25-Minute BOSU Ball Tabata for Women Over 40

Grab your BOSU ball and join me in this fun and sweaty BOSU ball Tabata workout. Alternating between two exercises, for eight rounds, we will train the heart & lungs, your legs, glutes, hips and abs, as well challenge your balance.

TOOLS NEEDED

a BOSU ball

THE WORKOUT

8 x 20sec
BOSU press to squat thrust
BOSU mountain climber

8 x 20sec
BOSU crunch to stand
Squat jumps

8 x 20sec
BOSU side squat to knee up
Repeater knee

8 x 20sec
BOSU side squat to knee up
Repeater knee

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

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FIT & FIERCE...
HERE WE COME.

 

PJ ox

BOSU, TRX + Dumbbells HIIT for Home for Women Over 40

BOSU, TRX + Dumbbells HIIT for Home for Women Over 40

BOSU, TRX + Dumbbells HIIT for Home for Women Over 40

You are going to love this total-body HIIT workout using the BOSU, TRX and some dumbbells (with options given if you don’t own a BOSU or TRX).

Alternating between strength and cardio we will get that heart rate up, torch some calories, train the core and hit all the muscles in the body. Great for all levels, and for anyone who is a little bored with their current workout routine – cause I’ve got a serious mix of moves lined up for us.

TOOLS NEEDED

TRX & BOSU (optional), a pair of moderate dumbbells

THE WORKOUT

3 x 30sec
Pull ups
Travelling squats

3 x 30sec
BOSU push up w/rock
BOSU lunge jumps

3 x 30sec
Reverse flyse
BOSU runs

3 x 30sec
Chest press
Skaters

3 x 30sec
Lunge & curls
Mountain climbers

3 x 30sec
Tricep extensions
Squat jumps

Abs:
1 x 45sec
Bear crawl
Double to single crunch
Side plank hip drop
Side plank hip drop
Crossovers

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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