BOSU & Booty Band HIIT Workout for Women Over 40

BOSU & Booty Band HIIT Workout for Women Over 40

BOSU & Booty Band HIIT Workout for Women Over 40

I had so much fun filming this BOSU ball, booty band HIIT workout. And… while the title does say for women over 40, if you’re younger I think this will still give ya a run for your money.

We start with high intensity, yet easy on the joints, cardio session using your booty band, so the glutes and core get LIT up.

From there we move onto the BOSU for some heart-pumping, calorie-busting cardio.

AND…. you’ll notice a cool new feature on the workout. A big thank you to my Patreon community, and for their support, because if it wasn’t for them I would not be able to afford a video editor to do all these extras now found on the workouts 😘.

TOOLS NEEDED

booty band, BOSU ball

THE WORKOUT

BOOTY Band:
Squat pulse to jump
Jumping jax
Bear crawl, hip opener to thrust
Banded travels w/ hip extension
3 x 30sec

BOSU Ball:
Up & over
Plank ups
Straddle ups
Power climbers
3 x 30sec

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PJ ox

Osteoporosis & Osteopenia Workout with Dumbbells [THAT’S NOT LAME!]

Osteoporosis & Osteopenia Workout with Dumbbells [THAT’S NOT LAME!]

Osteoporosis & Osteopenia Workout with Dumbbells for Women Over 40

If you want stronger bones one of the best ways to do that is with a strength training workout. In this total-body strength workout for osteoporosis and osteopenia, we’ll not only work on building the bone density and improving your general strength, but we will also work your balance and your core.

 TOOLS NEEDED

booty band, pair of light, moderate and heavy dumbbells, chair

THE WORKOUT

Side to side walks with booty band
Knee up with booty band
Other knee up
Standing fire hydrants with booty band
Other leg
1 x 30sec

Chest press
Bridges with feet on chair OR stability
Plank with taps
3 x 45sec

Standing alt booty band pull-downs
Wall sit with bicep curls
3 x 45 sec

Full cans
Tricep extensions
Stationary skater
Other side
2 x 30sec

Bird dog
Prone reverse flys
Plank with knee taps
Side plank
Other side
1 x 40sec

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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FIT & FIERCE...
HERE WE COME.

 

PJ ox

Warm Up & Mobility Exercises Before a Workout

Warm Up & Mobility Exercises Before a Workout

Warm Up & Mobility Exercises Before a Workout for Women Over 40

It is so important that we warm-up before our workout – and warm up with the RIGHT exercises.

A good warm-up will get your muscles, joints and connective tissue ready for your workout, and this, in turn, will help you can get the most out of your workout, without hurting yourself.

In this short warm-up series, I will lead you through a total body warm-up with mobility drills that will get you and your body ready for any workout that you want to do… cardio, HIIT, strength, and even yoga.

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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FIT & FIERCE...
HERE WE COME.

 

PJ ox

Tank Top Arms Workout – Shoulders, Arms, Upper Back

Tank Top Arms Workout – Shoulders, Arms, Upper Back

Tank Top Arms Workout – Shoulders, Arms, Upper Back for Women Over 40

Get your arms, shoulders and upper back muscles ready for tank top season!

Using a couple pairs of dumbbells and a chair you will perform multiple sets of my favourite upper body exercises – leaving you with stronger arms – minus the jiggle.

 TOOLS NEEDED

a pair of really light dumbbells, two pairs of moderate weight, tubing, a sturdy chair

THE WORKOUT

Plank jax
Weighted jabs
8 x 20sec

Reverse flys
Skullcrushers
Bicep curls
Band pulls
Tricep dips
Across body curls
Tricep kickbacks
Shoulder presses
1 x 40sec
1 x 30sec
1 x 20sec

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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FIT & FIERCE...
HERE WE COME.

 

PJ ox

Metcon Workouts for Weight Loss for Women Over 40 [Metabolic Conditioning]

Metcon Workouts for Weight Loss for Women Over 40 [Metabolic Conditioning]

Metcon Workouts for Weight Loss for Women Over 40

Metcon, otherwise known as metabolic conditioning, is a style of interval training to optimize your metabolism. It’s sweaty and designed to burn a ton of calories.

In this metcon, I lead you through a full-body, circuit workout using bodyweight and dumbbells.

There is also absolutely no jumping in this workout too. It’s all low impact.

And PS – don’t get freaked out by the time of it. While 55 minutes is a BIG commitment, 10 of those are stretching at the end. So, you could skip those and do them later on in the day if you’re short on time right now.

TOOLS NEEDED

a pair of light, moderate & 1 heavy (I’m using a 30lb kettlebell for this)

THE WORKOUT

Squat clean to press
Overhead reverse lunge
Other leg / arm
Shoulder taps
4x 20sec

Crossover lunge
Other leg
DB swing
3x 50sec

DB hang clean
Shoulder presses
Front squat
Side lunge
Other leg
5 x 20sec

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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FIT & FIERCE...
HERE WE COME.

 

PJ ox

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