All Standing AMRAP Cardio for Women Over 40

All Standing AMRAP Cardio for Women Over 40

25-Minute All Standing AMRAP Cardio for Women Over 40

Get your heart rate up without taking it to the mat with this standing cardio workout that you can do anywhere! These cardio exercises will jump-start your endurance and leave every muscle worked!

Using the training technique called AMRAP (as many rounds as possible) you’ll perform 3 different mini-circuits for a full-body workout.

This is the perfect workout if you hate cardio.

TOOLS NEEDED

nothing

THE WORKOUT

5:00 AMRAP:
10 jumping jacks
10 rope climbs
10 seal jacks
10 squat jumps

5:00 AMRAP:
10 alt knee ups
10 uppercuts
10 sumo pulses
10 hamstring curls

5:00 AMRAP:
10 alt lunges
10 jabs
10 side lunges
10 lateral raises

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No Repeat Cardio, Core & Booty Burner for Women Over 40

No Repeat Cardio, Core & Booty Burner for Women Over 40

50-Minute No Repeat Cardio, Core & Booty Burner for Women Over 40

While repeating sets of exercises is the answer to seeing results, sometimes you just do a no-repeat workout to keep things interesting and keep you excited about your workouts.

This NO REPEATS workout is no joke. We start off with a sweaty cardio circuit (low and high impact options shown), then move into one of my toughest glute workouts to date, and then finish things off with a core circuit.

Yes, it is a long one, but you will be so proud when you’re done!

TOOLS NEEDED

none

THE WORKOUT

1 x 40sec
Sprint on the spot
Squat twisters
Side shuffles to dunk
Knee repeater
Step out side lunge twists 7
Knee repeater
Step out side lunge twists
Get-ups to jump
Pop squats
Heel tap squats
Shuffle lunge
Skater to jack
Bent knee hip extension (L)
Up & over calf (L)
Pulse (L)
Hamstring curls (L)
Straight leg hip extension (L)
Fire hydrants (L)
Fire hydrant kicks (L)
Pulse (L)
Straight arm side plank w/ leg lifts (L)
Side plank clams (L)
Bridges
Bridge & pulse
Bent knee hip extension (R)
Up & over calf (R)
Pulse (R)
Hamstring curls (R)
Straight leg hip extension (R)
Fire hydrants (R)
Fire hydrant kicks (R)
Pulse (R)
Straight arm side plank w/ leg lifts (R)
Side plank clams (R)
Bridge marches
Frog pumps
Prone starfish
Supine starfish
Reverse crunch
Reverse crunch & kick out
Crunch
Figure 4 reverse curl
Figure 4 reverse curl
High plank to foot tap
Leg flutters
V sit reaches
1-sided bicycles
1-sided bicycles

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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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

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FIT & FIERCE...
HERE WE COME.

 

PJ ox

15-Min Low Impact Cardio Workout | Knee & Low Back Friendly | For Women Over 40

15-Min Low Impact Cardio Workout | Knee & Low Back Friendly | For Women Over 40

15-Min Low Impact Cardio Workout | Knee & Low Back Friendly | For Women Over 40

15-Min low impact cardio workout, knee & low back-friendly, programmed for women over 40.

If you’ve only got 15-min this low-impact workout will deliver! Or add on a strength workout afterwards to hit it all in one workout.

I’ve made this knee & low back-friendly by limiting the squats and getting rid of the impact. But, this workout will deliver!
A low-impact workout with high-impact results.

Trainer’s promise.

TOOLS NEEDED

nothing

THE WORKOUT

2 x 50sec
Step tap with arms coming across
Wide squat tap & reach
¼ squat with knee tap

2 x 50sec
Hook & knee up
Tap back & reach
Side shuffle

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
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HERE WE COME.

 

PJ ox

All Standing Tabata Workout for Women Over 40

All Standing Tabata Workout for Women Over 40

25-Minute All Standing Tabata Workout for Women Over 40

Perfect for all levels, this all-standing Tabata will get your heart rate up while burning some serious calories.

Low and high impact options are shown, with a fun ab finisher at the end.

Day 24 of the 25-in-25 Challenge!

TOOLS NEEDED

nothing

THE WORKOUT

8 x 20sec
Side to side shuffles

8 x 20sec
45 to side lunge with hop

8 x 20sec
Punchy jacks

Abs:
1 x 25 sec
Crunch
Tabletop crunch
Leg up crunch
Other leg up crunch
Rope climbs
Leg crossed crossover
Leg crossed double crunch
Leg crossed crossover
Leg crossed double crunch
Double crunches
Knees to side crunch
Knees to side crunch
Bicycles

Add some extra stretches afterwards with this 14-minute routine

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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