Cardio Core For Every Level – For Women Over 40

Cardio Core For Every Level – For Women Over 40

30-Min Cardio Core For Every Level – For Women Over 40

Day 2 of the 12-Days of Christmas Challenge.

Starting with a series of standing cardio moves you’ll sweat and get that heart rate up with either the low-impact or high-impact option given. After we’ve got a good calorie burn with the cardio we’ll proceed to the mat for an ab-torching mat series.

You’ll love it, especially if you like to keep all your standing exercises together, and then your mat ones together.

Osteoporosis ab options are given for our ab portion too.

TOOLS NEEDED

mat, chair if you’re a beginner

THE WORKOUT

3 x 30sec
Knee drives (alt: no jump)
Knee drives (alt: no jump)
Side-to-side reaches
Lunge get-ups

3 x 30sec
Bicycles (osteo-friendly: side plank)
Scissors
Single leg pikes (osteo-friendly: other side plank)
Tic toc mountain climbers

Pre-hab exercise: low back extensions

00:00 Introduction
01:31 Warm-up
05:25 Cardio Workout
14:14 Core Workout
23:16 Low back extensions
26:20 Stretches

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Calorie Torching All Standing Cardio & Abs for Women Over 40

Calorie Torching All Standing Cardio & Abs for Women Over 40

27-Minute Calorie Torching All Standing Cardio & Abs for Women Over 40

This cardio workout was so much fun to film! Using all standing exercises you’ll get your heart rate up, and torch some calories while also firing up your abs. You will love this all-standing cardio and ab workout!

TOOLS NEEDED

1 moderate dumbbell (optional)

THE WORKOUT

30 sec x 3 (no break inbetween)
Lunge & twist
Lunge & twist
Standing side crunch
Gate swings
Standing side crunch

30 sec x 3 (no break inbetween)
Lunge pulse & drive
Lunge pulse & drive
Woodchops
Jack & jab
Woodchops

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DAY 21 – Dumbbell Quick MetCon for Women Over 40

DAY 21 – Dumbbell Quick MetCon for Women Over 40

25-Minute Dumbbell Quick MetCon for Women Over 40

This quick strength and cardio workout is the perfect metabolic conditioning sweat-sesh to get you even closer to your fitness goals.

Low impact options are shown – so no matter where you are on in your fitness journey you’ll get a workout that is best for you!

Day 21 of the 21-Day Fit & Fierce Challenge!

YAY! ๐ŸŽ‰๐Ÿ’ƒ๐Ÿพ๐Ÿพ I am so damn proud of you.

TOOLS NEEDED

1 moderate dumbbell

THE WORKOUT

3 x 45sec
Alt arm power snatch with squat hops
Lunge to row to knee up
Lunge to row to knee up
Squat to overhead passes
Push up to bear hop

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DAY 17 – EMOM Cardio Workout – No Equipment – For Women Over 40

DAY 17 – EMOM Cardio Workout – No Equipment – For Women Over 40

26-Minute EMOM Cardio Workout – No Equipment – For Women Over 40

WOWSERS! That’s all I got to say about this EMOM cardio workout. Whether you hate cardio or love it, you will be favouriting this special EMOM workout.

Each minute we are changing the exercise, with rep counts shown for beginners, intermediate and advanced exercisers.

You will be challenged in this workout – no matter where you are in your fitness journey. Trainer’s promise.

Day 17 of the 21-Day Fit & Fierce Challenge.

TOOLS NEEDED

a chair if you are a beginner

THE WORKOUT

x5
Minute 1
Mountain climbers
Adv:40
Int:30
Beg: 20

Minute 2
Pulse lunges & reverse lunges
Adv:10
Int: 8
Beg: 6
Do other leg

Minute 3
Single leg drive
Adv: 10
Int: 8
Beg: 6
Do other leg

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DAY 14 – Cardio Strong for Women Over 40

DAY 14 – Cardio Strong for Women Over 40

27-Minute Cardio Strong for Women Over 40

Wow! If you’re looking to burn a ton of calories, in the shortest amount of time, this is the workout for you! We sweat it out by alternating 3 of my favourite strength moves, with one of my favourite plyo moves.

Your cardio and muscles will be challenged.

Day 14 of the 21-Day Fit & Fierce Challenge.

TOOLS NEEDED

a pair of moderate dumbbells

THE WORKOUT

4 x
45sec Curl & press
30sec Squat jumps
45sec Alt reverse lunges
30sec Squat jumps
45sec Deadlift
30sec Squat jumps

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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