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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Metcon Strength Workout for Women Over 40

Metcon Strength Workout for Women Over 40

41-Minute Metcon Strength Workout for Women Over 40

Working muscle strength in this well-rounded Metcon circuit you’ll use dumbbells, with options shown if you own a TRX and/or BOSU.

To ensure you don’t get bored with 5 rounds 😉 we will change up the angle of some of the exercises, with each round. This will help us work more muscles, and keep you interested. This is one of my personal workouts too, so I hope you like it!

TOOLS NEEDED

a pair of light & moderate dumbbells, a chair
Optional: TRX, BOSU ball

THE WORKOUT

5 x 40sec

1-Leg Squat
1-Leg Squat
Chest press / Chest Fly / Narrow Press / Crush Press / Tempo Chest Press
Pull-ups / Wide Pull-up / Reverse Flys / Supinated Grip / Tempo Pull-up
Ab Crossovers

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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

BOSU and TRX Workout for Women Over 40

BOSU and TRX Workout for Women Over 40

30-Min BOSU and TRX Workout for Women Over 40

I had so much fun programming and filming this workout! If you own a TRX and a BOSU ball you are in for a treat.

Using both pieces we cycle through a series of exercises, HIIT-style, so you get the most bang for your workout.

😢 Sorry, there are no equipment subs for this workout. You must have a TRX and a BOSU to do it.

TOOLS NEEDED

TRX & BOSU ball

THE WORKOUT

3 x 30sec
Over dome ankle touch
Reverse flys 4
Alternating single leg jump stick
Wide row to bicep curls
Push up to wide mountain climber
Sumo squat jump
Tricep extensions

1 x 40sec
Plank 1:55
Oblique crossover
Mountain climber
Deadbug
BOSU Plank walk

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HERE WE COME.

 

PJ ox

5-Min BOSU Ball Strong Abs Workout for Women Over 40

5-Min BOSU Ball Strong Abs Workout for Women Over 40

5-Min BOSU Ball Strong Abs Workout for Women Over 40

Give me 5-minutes and I will give you an ab workout that will challenge your core and leave you feeling the effects the next day!

Using a BOSU ball we cycle through 5 of my favourite BOSU exercises for a quick abs workout.

Do this after a strength workout, a run or walk, or just because.

Please note: this is not an osteoporosis-friendly workout.

TOOLS NEEDED

BOSU ball

THE WORKOUT

1 x 1:00
Crunch
Tic-toc mountain climber
Crossover
Side to side rocks
Single, single double knee in

WatchHow to Add Your BOSU Ball Into Any Workout on YouTube

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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