BOSU Ball or STEP HIIT Workout for Women Over 40

BOSU Ball or STEP HIIT Workout for Women Over 40

BOSU Ball or STEP HIIT Workout for Women Over 40

Hi or low impact HIIT workout using the BOSU ball, or the STEP, for women over 40.

George is on set today, giving me his assistance and his 4-legged guidance. He’s the best!

This workout is a HIIT, meaning that we will flow through two moves, for three rounds. The first move will be a high energy move (to get the heart rate up), and the second move an ab move to allow the heart rate to come down a bit.

We have three rounds like that then move on to the next groupings of exercises.

Short, sweet and fun!

TOOLS NEEDED

BOSU ball or a STEP

THE WORKOUT

1. Behind BOSU shuffle + dome taps
2. Crunch
3 x 30sec

3. Straddle with knee up
4. Crossover crunch with L knee driving in
3 x 30sec

5. Burpee 🙂
6. Crossover crunch with R knee driving in
3 x 30sec

7. Squat with BOSU in hands & presses
8. Wide mountain climbers
3 x 30sec

9. Up & over the dome
10. Plank with tap outs
3 x 30sec

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BOSU Ball Workout for the Legs

BOSU Ball Workout for the Legs

BOSU Ball Workout for the Legs for Women Over 40

Never been done before on this channel! My EMOM BOSU Ball Cardio Workout which is gonna kill the legs (in a good way), and torch a ton of calories.

This EMOM workout was a lot of fun to program and film.

Using the BOSU ball we challenge the thighs, glutes, hips, balance as well as the heart (hello there target heart rate).

Each minute we have a new exercise, a new rep count, and the faster you get through that minute the more rest you get before the next minute and exercise.

And… if you want more try this 15-minute total body strength workout afterward: https://youtu.be/3r3ielld0Hc

TOOLS NEEDED

BOSU Ball

THE WORKOUT

MINUTE 1: Straddle knee up (hop optional) x 12 ea leg (beginners x10)

MINUTE 2: Bulgarian lunges x 12 ea leg (beginners x8-10)

MINUTE 3: Straddle jumps x30 (beginners x10-15)
*can also sub this out with standing on the
BOSU & 15 side leg lifts ea side

MINUTE 4: Jump squat onto BOSU, step off x 12 (beginners x8-10)
*can also sub this out with on BOSU squats x 12

MINUTE 5: Bridges x30 (beginners x15-20)

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
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PJ ox

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BOSU Ball Full Body Cardio

BOSU Ball Full Body Cardio

20-Minute BOSU Ball Full Body Workout

This total body workout uses the BOSU ball to get train the muscles, and get the heart rate up.

So, go grab your BOSU ball for a full body, fat burning cardio workout.

*TIP: this can be done without a BOSU, or you can also sub a STEP in

 

TOOLS NEEDED

BOSU Ball (optional)

THE WORKOUT

1. Squat up & over
2. Knee up side to back
3. Other leg
4. Frogger push up
5. Knee jump to back lunge
6. Other leg
7. Sit to stand (with jump)
8. Tap & squat thrust

2 x 45sec

 

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SHOULD BE DOING

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HERE WE COME.

 

PJ ox

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BOSU Ball HIIT for All Levels

BOSU Ball HIIT for All Levels

35-Minute BOSU Ball HIIT for All Levels

Whether you jump, or don’t jump, this workout will get your heart rate up while strengthening all the muscles as well.

Throughout I show different modifications of the exercises so you can adapt to your level and how you’re feeling today.

I would also love to know if you did this using a STEP. Cause, you totally could with a few tweaks. But let me know, I would love to hear from ya.

 

TOOLS NEEDED

BOSU ball or a STEP

A pair of heavy dumbbells

1 light dumbbell

The Workout

BOSU-Ball-HIIT-cardio-strongth-workout-for-women-Fitness-with-PJ

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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HERE WE COME.

 

PJ ox

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Quick BOSU Cardio + Abs

Quick BOSU Cardio + Abs

Quick BOSU Ball Cardio + Abs

This fun little workout uses the BOSU ball (note: you could use a STEP as well), and I have two different intensities for you.

On one BOSU Molly is showing is the low impact version, and on the other two BOSU’s you can watch Sandra or I for the jump versions of the exercises.

Either way you are gonna get your heart rate up and train the legs, glutes, hips and abs.

You’re gonna love it!

 

TOOLS NEEDED

BOSU or a STEP

The Workout

BOSU_Cardio-Abs--workout-home-for-women-Fitness-with-PJ

 

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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FIT & FIERCE...
HERE WE COME.

 

PJ ox

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