EMOM Cardio to Target The Glutes for Women Over 40 DAY 7

EMOM Cardio to Target The Glutes for Women Over 40 DAY 7

EMOM Cardio to Target The Glutes for Women Over 40

A fun EMOM (every minute on the minute) cardio workout focussing on the glutes for women over 40.

DAY 7 14-Day Booty Love Challenge

Start with Day 1 here

I love EMOM (every minute on the minute) workouts. Yes, they are a pain in the butt because you have to count BUT I find these types of workouts always go by so frigging fast!

And fast and effective trumps my inability to count every time.

Have fun and don’t forget to let me know what you thought below.

TOOLS NEEDED

a sturdy chair (couch will work too), 1 heavy dumbbell or kettlebell

THE WORKOUT

Minute 1: Step knee up drives with reverse lunge
Adv/Int: 10 Beg: 5
Minute 2: Other leg
Adv/Int: 10 Beg: 5
Minute 3: Kettlebell/dumbbell swings
Adv/Int: 30 Beg: 15
⁣Minute 4: Hip thrusts off chair or couch
Adv/Int: 20 Beg: 10

x4

Ab Drill:
1. Mermaids
2. Same side – side plank crunch
3. Other side mermaid
4. Side plank crunch
5. Dead bug + hollow hold combo
6. Bicycle crunches
1 x 50sec

TIRED OF TRYING TO FIGURE 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

BOSU Ball Workout for the Legs

BOSU Ball Workout for the Legs

BOSU Ball Workout for the Legs for Women Over 40

Never been done before on this channel! My EMOM BOSU Ball Cardio Workout which is gonna kill the legs (in a good way), and torch a ton of calories.

This EMOM workout was a lot of fun to program and film.

Using the BOSU ball we challenge the thighs, glutes, hips, balance as well as the heart (hello there target heart rate).

Each minute we have a new exercise, a new rep count, and the faster you get through that minute the more rest you get before the next minute and exercise.

And… if you want more try this 15-minute total body strength workout afterward: https://youtu.be/3r3ielld0Hc

TOOLS NEEDED

BOSU Ball

THE WORKOUT

MINUTE 1: Straddle knee up (hop optional) x 12 ea leg (beginners x10)

MINUTE 2: Bulgarian lunges x 12 ea leg (beginners x8-10)

MINUTE 3: Straddle jumps x30 (beginners x10-15)
*can also sub this out with standing on the
BOSU & 15 side leg lifts ea side

MINUTE 4: Jump squat onto BOSU, step off x 12 (beginners x8-10)
*can also sub this out with on BOSU squats x 12

MINUTE 5: Bridges x30 (beginners x15-20)

TIRED OF TRYING TO FIGURE 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

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