20-Min Cardio EMOM with the Stability Ball for Women Over 40

20-Min Cardio EMOM with the Stability Ball for Women Over 40

20-Minute Cardio EMOM with the Stability Ball for Women Over 40

Whether you have a stability ball or not you will LOVE this EMOM workout! This 20-minute cardio EMOM (every minute on the minute) uses a stability ball, however, I have shown you on another screen how you can get the heart rate up and work your legs, core and balance without a ball.

This cardio workout will go by fast, and it’s tons of fun.

TOOLS NEEDED

stability ball (optional)

THE WORKOUT

20 squats with ball raise
20 suspended crunch
20 Skiers with ball presses
20 balance lunge w/ twist
20 balance lunge w/ twist

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Leg Day EMOM for Women Over 40

Leg Day EMOM for Women Over 40

20-Minute Leg Day EMOM for Women Over 40

Three exercises – that’s all you do in today’s EPIC leg workout. But, I choose three of the best to target the lower body (and your core), while also getting a nice little heart rate bump because of the programming – EMOM (every minute on the minute).

You are going to love this Leg Day EMOM!

TOOLS NEEDED

1 moderate or heavy dumbbell

THE WORKOUT

x10
8 RDL
6 squat w/ tap outs
8 goblet squats

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Kettlebell Total Body EMOM Workout for Women Over 40

Kettlebell Total Body EMOM Workout for Women Over 40

30-Min Kettlebell Total Body EMOM Workout for Women Over 40

Grab your kettlebell (or 1 heavy dumbbell) for this KILLER total body strength workout.

Whether you are a beginner or advanced I promise you this workout will soon become one of your favourites!

Using the training principle EMOM (every minute on the minute) we will flow through a series of moves that will really challenge your legs and core. In fact, I could not believe how much I felt this workout the next day. This is now one of my go-to’s for my clients!

And you have to stay till the very end. I have a special knee-friendly though finisher for you. It’s the best! Don’t miss it!

TOOLS NEEDED

kettlebell or 1 heavy dumbbell

THE WORKOUT

X 3
Minute 1
10 Stationary lunges
10 Hip extensions
5 Lunge pulse + hip extension

Minute 2
10 Stationary lunges
10 Hip extensions
5 Lunge pulse + hip extension

Minute 3
15 American swings

Minute 4
12 Kickstand Deadlift w/ row

Minute 5
12 Kickstand Deadlift w/ row

Minute 6
5 ea arm squat, clean & press

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Every Minute on the Minute [EMOM] Bodyweight Workout for Women Over 40

Every Minute on the Minute [EMOM] Bodyweight Workout for Women Over 40

25-Minute Every Minute on the Minute [EMOM] Bodyweight Workout for Women Over 40

Start sweating in this 15-minute every minute on the minute (EMOM) bodyweight workout.

Full follow-along workout and designed for women over 40, with high and low impact options shown.

After the [EMOM] workout is done we will move into a great ab workout and finish off with a lovely stretch.

Get your runners on and let’s go!

Day 17 of the 25 in 25 Challenge 😀 YAY!

TOOLS NEEDED

chair or bench if you are a beginner

THE WORKOUT

1:00 min x 10
6 burpees
6 lunges
6 moving frog jumps

1 x 40sec
Moving hollow holds
Alt V ups
1 side bicycle
1 side bicycle
Plank

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EMOM Workout

EMOM Workout

EMOM Workout for Women Over 40

⁣Every minute on the minute (EMOM) workouts are a ton of fun. I’ve started using them as little finishers at the end of some of my classes – and this workout here marks my third full EMOM on the channel.

 Basically, we have a series of exercises that change every minute on the minute.

So, the quicker you finish your set, the longer the break you’ll get before the next exercise.

It’s as simple as that.

For today’s workout, I’ve also added a dumbbell so we really get the muscles working while conditioning the whole body.

The one caveat… you’ve got to be able to count to 14 👊😜

That may seem cheeky. I mean even 5-year-olds can count to 14, right!?! But, it’s a different ballgame when you are working hard, listening to me, trying to keep your form crisp, getting yourself ready for the next exercise AND having to remember to count to 14 for each exercise.

Let’s just say this workout is a heart and a brain pumper.

TOOLS NEEDED

1 moderate dumbbell

THE WORKOUT

1. 1-arm alt thrusters – 14
2. Squat press – 14
3. Alt power snatch – 14
4. Jump squats with DB – 14
5. Woodchops – 14

4 rounds

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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FIT & FIERCE...
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PJ ox

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