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)

TIRED OF TRYING TO FIGURE OUT WHAT WORKOUTS YOU
SHOULD BE DOING?

GRAB MY 21-DAY FITNESS PROGRAM AND LET ME DO THE PROGRAMMING FOR YA.

 

FIT & FIERCE...
HERE WE COME.

 

PJ ox

Ab Workout Shoulder & Wrist Friendly [no planks!] for Women Over 40

Ab Workout Shoulder & Wrist Friendly [no planks!] for Women Over 40

12-Minute Ab Workout Shoulder & Wrist Friendly [no planks!] for Women Over 40

This no plank ab workout will fire up those abs, without placing any pressure on the wrists and shoulders.

The perfect to-do anytime ab workout, as well as a great one to tack on after a cardio or strength workout for anyone who hates planks and is looking for a no plank, ab torcher workout.

FYI: this workout is NOT osteoporosis-friendly.

TOOLS NEEDED

a mat

THE WORKOUT

2 x 50sec
Frog crunch
Reverse curl
Bicycles
Side crunch
Side crunch

TIRED OF TRYING TO FIGURE OUT WHAT WORKOUTS YOU
SHOULD BE DOING?

GRAB MY 21-DAY FITNESS PROGRAM AND LET ME DO THE PROGRAMMING FOR YA.

 

FIT & FIERCE...
HERE WE COME.

 

PJ ox

20-Minute EMOM Cardio + Abs for Women Over 40

20-Minute EMOM Cardio + Abs for Women Over 40

20-Minute EMOM Cardio + Abs for Women Over 40

Get your heart rate up, and hit those abs with this FUN EMOM cardio and abs workout. Using one moderate dumbbell, or kettlebell, you’ll rotate through 4 different compound exercises, with a heavy emphasis on the abs and deep core muscles.

Osteo & low back-friendly ab options are shown, as well as low-impact options.

TOOLS NEEDED

1 moderate dumbbell or kettlebell

THE WORKOUT

4 x
Minute 1:
20 American swigs
Minute 2:
20 Lunge passes
Minute 3:
20 Starfish crunches
Minute 4:
30 Skaters

TIRED OF TRYING TO FIGURE OUT WHAT WORKOUTS YOU
SHOULD BE DOING?

GRAB MY 21-DAY FITNESS PROGRAM AND LET ME DO THE PROGRAMMING FOR YA.

 

FIT & FIERCE...
HERE WE COME.

 

PJ ox

Lower Abs Workout for Women Over 40

Lower Abs Workout for Women Over 40

7-Minute Lower Abs Workout for Women Over 40

This quick, yet effective, ab workout will target your lower abs. Now, it’s important to point out that as far as biology is concerned, there are no upper abs and lower abs. There are just abs, or more specifically in this case, the rectus abdominis or “six-pack muscle.

The rectus abdominis is one large sheath of muscle that runs from your sternum to the bottom of your pelvis and sits atop the rest of your core muscles and directly below your skin. This is why it is the most visible muscle of your midsection.

Now, we can “isolate” the lower fibres (even though it’s all one muscle) because our muscle cells have multiple nuclei – with each nuclei telling that particular muscle fibre to contract. Most traditional ab exercises (ie. crunches, bicycle crunches, oblique crossovers) stimulate the upper nuclei. In this workout, I’ll teach you how to effectively target the lower abs.

However, remember you can’t spot reduce either. Meaning that these exercises will not burn the fat from your lower belly. To efficiently burn fat you need to be on a calorie deficit diet (consistently), manage your stress, get enough sleep every night, strength train regularly AND do these types of workouts.

OK? OK!

PS – sorry, these are not osteoporosis-friendly

TOOLS NEEDED

nothing

THE WORKOUT

1 x 50ec
Reverse crunch
Mountain climber w/ posterior tilt
Reverse crunch hand swipes
Seated knee lifts
Reverse crunch to leg lowering

TIRED OF TRYING TO FIGURE OUT WHAT WORKOUTS YOU
SHOULD BE DOING?

GRAB MY 21-DAY FITNESS PROGRAM AND LET ME DO THE PROGRAMMING FOR YA.

 

FIT & FIERCE...
HERE WE COME.

 

PJ ox

Low Impact Cardio HIIT for Women Over 40

Low Impact Cardio HIIT for Women Over 40

28-Minute Low Impact Cardio HIIT for Women Over 40

Short, sweet and spicy! This workout is perfect for any level – trainer’s promise.

As I coach us on the main screen with a low-impact cardio HIIT, mini-me on the smaller screen will demo how to spice up the moves, as well as offer alternatives if push-ups aren’t your jam.

Using bodyweight we will get the heart rate up & work on our upper body and core strength – and then finish it all off with a fun ab workout.

FYI: osteo-friendly ab exercises are shown.

TOOLS NEEDED

a chair or bench if you’re a beginner

THE WORKOUT

3 x 30sec
Step out gate swings
Push up to floor

3 x 30sec
Low lunge tap backs
Plank ups to backstrokes

3 x 30sec
Hip hinge w/ squat pulse
Plank tap to shoulder tap

3 x 30sec
Crunch & twist
Resisted dead bug

TIRED OF TRYING TO FIGURE OUT WHAT WORKOUTS YOU
SHOULD BE DOING?

GRAB MY 21-DAY FITNESS PROGRAM AND LET ME DO THE PROGRAMMING FOR YA.

 

FIT & FIERCE...
HERE WE COME.

 

PJ ox

Sign UpTo Receive Your 21 Day Fitness Program

Start receiving your personalized fitness program by entering your name, email, and answer 2 simple questions.

Do you currently work out?
Fitness Goal

WE HAVE LIFT OFF! Now, go head to your In Box to confirm your subscription so I can send you your first workout 👊🏼