Bodyweight Home Workout

Bodyweight Home Workout

Bodyweight Home Workout for Women Over 40

This is the most unique workout you will ever do (self-prescribed😂). You are also going to have so much fun with this workout… guaranteed.

Now, I can’t tell you why.

I just need you to trust me.

So, push play and find out for yourself why this workout is so damn unique and so much fun!

I look forward to reading your comments 🙌🏼!

 

TOOLS NEEDED

I tell ya in the first 45 seconds

THE WORKOUT

1. Push up with shoulder tap (or wall push-ups)
2. High knees shuffle (jump or no jump)
3 x 30sec

3. L leg bridge
4. L leg single leg deadlift with jump (optional)
3 x 30sec

5. R leg bridge
6. R leg single leg deadlift with jump (optional)
3 x 30sec

7. Plank with taps (or v sit if planks are hard on the shoulders)
8. Jump up & over (or step)
3 x 30sec

9. Squat hold & touch heels
10. Skaters (with or without jump)
3 x 30sec

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FIT & FIERCE...
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PJ ox

Butt & Thigh Cardio Workout

Butt & Thigh Cardio Workout

Butt & Thigh Cardio Workout for Women Over 40

For this workout, we are hitting all my favourite areas to train: the quads, hamstrings, hips & glutes, with one of my favourite training protocols – HIIT (high-intensity interval training).

I’ve got low and high impact options for ya, and you don’t need any tools either!

So, this workout is perfect if you’re on vacation, or if you just don’t feel like hauling out your dumbbells, or if you just want to get your runners on and GO!

I recommend you stay until the very end too. I have a special little ladder finisher for ya, with some great stretches after.

 

 TOOLS NEEDED

nothing

THE WORKOUT

1. Squats
2. Butt kicks
3 x 30sec

3. Alternating crossover lunge
4. Jumping jacks
3 x 30sec

5. Lunge with side leg lift
6. Speed skater
3 x 30sec

7. Alternating 1 leg deadlift
8. 3 static squats jumps to step out side lunge
3 x 30sec

Ladder:
Jump squat to tap outs 10 reps – 1 rep

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SHOULD BE DOING

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FIT & FIERCE...
HERE WE COME.

 

PJ ox

Leg Day Workout for Women with Dumbbells

Leg Day Workout for Women with Dumbbells

Leg Day Workout for Women with Dumbbells for Women Over 40

Join in on the leg, booty, hips, core fun!

This workout targets EVERYTHING from the waist down. We train the body in functional movement patterns (hello step-ups & lunges), which in turn will strengthen your muscles for real-life situations.

So, whether you are a walker, runner, hiker, or maybe a wanna-be walker, runner, hiker – this workout will help.

You are also going to LOVE the booty band finisher I have for us at the end!!

George & Bella, my two hound dogs, also make an appearance in this workout. And George shows off his mad skills he’s learned through 11 weeks of obedience classes (note: this sentence is typed dripping in sarcasm).

TOOLS NEEDED

a pair of heavy dumbbells, booty band, and a chair, or bench (make it sturdy cause we are stepping on top of it)

THE WORKOUT

1. Squat with booty band
30 reps / 20 reps / 10 reps

2. 1 leg squat onto chair/bench to forward lunge
3. Other leg
4. Double crunch on chair/bench
3 x 45sec

5. Side step ups
6. Other leg
3 x 30sec

7. Staggered deadlift
8. Other leg staggered
2 x 30sec

Booty Band Finisher:
1. Seated hip abduction leaning back x30
2. Seated hip abduction seated upright x30
⁣3. Seated hip abduction leaning forward x30

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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FIT & FIERCE...
HERE WE COME.

 

PJ ox

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

Fix Rounded Shoulders In 3 Steps

Fix Rounded Shoulders In 3 Steps

Fix Rounded Shoulders In 3 Steps for Women Over 40

With age comes wisdom… and unfortunately, at times, bad posture and rounded shoulders.

While we can all agree that rounded shoulders is not an attractive look, it is a lot more insidious than just pure vanity.

Rounding of the shoulders can cause neck pain, shoulder pain, and even back pain. Leaving us unable to reach our potential in our workouts, and possibly making day-to-day tasks uncomfortable.

What are the causes? Usually, tight pecs (chest muscles), biceps, upper traps, levator scap and lats, and overstretched (and weak) mid/lower traps and rhomboids.

In this workout, we cover the three aspects needed to improve rounded shoulders: mobility, strength, and flexibility.

Of course, we can’t fix the shoulders completely if you don’t address your everyday posture.

Fixing these daily tasks that may contribute to rounded shoulders:

– using a smartphone or tablet
– using a computer or laptop
– sitting for long periods
– driving a vehicle
– bending over repeatedly
– carrying heavy objects all-day

I chat about this during the workout too.

Tools needed:

nothing

The Workout

Mobility:
1. 90/90 t-spine reach 30-60sec
2. T-spine opener 30-60sec
3. Open book & rainbows 30-60 sec

Strength:
4. Prone angels
5. Push up presses
6. Y & T raises 3 x 30sec

Stretches:
Neck, levator scap, lats, t-spine, pecs, pec minor

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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