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

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PJ ox

BOSU & Booty Band HIIT Workout for Women Over 40

BOSU & Booty Band HIIT Workout for Women Over 40

BOSU & Booty Band HIIT Workout for Women Over 40

I had so much fun filming this BOSU ball, booty band HIIT workout. And… while the title does say for women over 40, if you’re younger I think this will still give ya a run for your money.

We start with high intensity, yet easy on the joints, cardio session using your booty band, so the glutes and core get LIT up.

From there we move onto the BOSU for some heart-pumping, calorie-busting cardio.

AND…. you’ll notice a cool new feature on the workout. A big thank you to my Patreon community, and for their support, because if it wasn’t for them I would not be able to afford a video editor to do all these extras now found on the workouts ๐Ÿ˜˜.

TOOLS NEEDED

booty band, BOSU ball

THE WORKOUT

BOOTY Band:
Squat pulse to jump
Jumping jax
Bear crawl, hip opener to thrust
Banded travels w/ hip extension
3 x 30sec

BOSU Ball:
Up & over
Plank ups
Straddle ups
Power climbers
3 x 30sec

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

Total Body Workout with TRX, BOSU & Dumbbells for Women Over 40

Total Body Workout with TRX, BOSU & Dumbbells for Women Over 40

Total Body Workout with TRX, BOSU & Dumbbells for Women Over 40

This total-body strength workout uses the BOSU ball, the TRX and dumbbells. Alternating between these tools you are guaranteed a good sweat.

And… if you don’t own a TRX or BOSU options are given. So, no matter what equipment you have, and no matter fitness level you are, I’ve got ya covered!

This workout also runs a bit long because I spent some extra time during our warm-up for some mobility drills.

Have fun!!

TOOLS NEEDED

BOSU, TRX are optional but your dumbbells aren’t ๐Ÿ™‚ Grab a pair of heavy, mod & light for this workout.

THE WORKOUT

1-leg squat OR stationary lunge
1-leg squat OR stationary lunge
3 x 45sec

Chest press
Up over BOSU
Pull ups OR rows
3 x 45sec

Bulgarian lunge OR 1-leg bridges
Bulgarian lunge OR 1-leg bridges
Narrow press-ups
Face pulls OR reverse flys
3 x 45sec

Tricep extensions
Bicep curls
Side lateral raises
3 x 30sec

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

BOSU Ball Workout with Weights for Women Over 40

BOSU Ball Workout with Weights for Women Over 40

BOSU Ball Workout with Weights for Women Over 40

Grab your BOSU ball and weights for this total-body strength workout. Perfect for women over 40 because we are hitting strength, balance and core.

Oh, yay baby! You are gonna love this one.

PS – verbally, for this workout, I was more on fire than I normally am ๐Ÿ™‚

TOOLS NEEDED

BOSU ball, pair of light, moderate and heavy dumbbells

THE WORKOUT

1. Chest press to tricep press 1
2. Crunch to stand OR crunch & knee up
2 x 50

3. 1 arm row
4. 1 leg squat (knee to dome)
2 x 40sec

5. 1 arm row
6. 1 leg squat (knee to dome)
2 x 40sec

7. Flying supermans
8. Kneeling shoulder presses
3 x 30 sec

9. Bulgarian lunge
10. Leg up RDL
11. Bulgarian lunge
12. Leg up RDL
2 x 50sec

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

Quick Cardio Workout with the BOSU Ball

Quick Cardio Workout with the BOSU Ball

Quick Cardio Workout with the BOSU Ball for Women Over 40

A quick cardio workout with the BOSU ball for women over 40. Burn some calories and have some fun using one of my favourite pieces of equipment, the BOSU ball.

Hands down the BOSU ball is my go-to for cardio.

Why you might be wondering?

Because it’s so much fun!!

I’m not watching the clock like I do when I’m on my treadmill, and I’m not wondering “when the hell does this end???”. I am simply moving, sweating, smiling and generally enjoying myself the whole time.

And that’s what exercise should be all about!

If our workouts are fun and give us a sense of accomplishment and satisfaction when we are done, we will stick with them.

This is called intrinsic motivation. It’s something that we do because it’s personally rewarding to us.

Unfortunately, when it comes to fitness I see more people depend on the cousin of intrinsic motivation, extrinsic motivation.

And this type of motivation is hard to keep the fire lit within.

Extrinsic motivation involves doing something because you want to earn a reward (like weight loss) or avoid a punishment (like going on medication). These are hard ways to motivate ourselves on a regular, day-to-day basis.

Moral of the story: find a fitness plan that you enjoy and you’re bound to be consistent with it. Let go of the reward and punish aspect of what motivates you to exercise, and funny enough, once you do you’ll see those rewards come โค๏ธ

TOOLS NEEDED

BOSU, however a STEP would work with the last couple of moves done on the ground

THE WORKOUT

1. Plank tucks to jacks
2. Switch taps
3. Knee drive to lunge
4. Other leg
5. Double squat to 180-degree turn
4 x 30sec

AMRAP (as many rounds as possible)
Bulgarian lunge hops x8 a leg
Mountain climbers x8 ea knee
Ab crossovers x8
Do 1:00, march on the spot and wait for minute 2 & do again.
= 5 minutes total

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

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