Superset Workout with Dumbbells for Women Over 40 [MUSCLE CONFUSION]

Superset Workout with Dumbbells for Women Over 40 [MUSCLE CONFUSION]

Superset Workout with Dumbbells for Women Over 40 [MUSCLE CONFUSION]

DAY 15 – FIT IN 15 CHALLENGE

Wowzers!!

We are ending our Fit in 15 Challenge with a BANG 👊🏼 and on a high note!!

For this strength workout, I have supersetted all of our moves… but with a catch.

We are supersetting the same muscle groups for 5 exercises.

Yup, that’s 5 back-to-back chest & tri exercises with little rest, then 5 back-to-back leg exercises, then 5 back-to-back back & biceps moves, followed by 5 back-to-back awesome ab drills to finish us off.

This is going to burn, so get ready for some smoking muscles and then some smoking hot muscles after we’re done.

Muscle Confusion Workout #1

TOOLS NEEDED

a pair of light, moderate & heavy dumbbells and a chair

THE WORKOUT

1. T push ups
2. Elbows in tight chest press
3. Chest flys
4. Chest press
5. Plank with knee taps
1 x 50sec

6. Bulgarian lunge
7. Other leg
8. Side step up (or sub)
9. Other leg
10. 1-leg RDL
11. Other leg
12. Sumo squat
13. Iso-hold squat
1 x 50sec

14. Renegade rows
15. High pulls
16. Reverse flys (thumbs pointed away)
17. Low back extension
18. Low back extension iso-hold with elbow pulls
1 x 50sec

19. Plank
20. Flutter kicks
21. Side plank (25 sec and then other side)
22. Alternating leg down
23. Bent knee bicycles
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

Legs & Glute Cardio + Stretch for Women Over 40 DAY 12

Legs & Glute Cardio + Stretch for Women Over 40 DAY 12

Legs & Glutes Cardio for Women Over 40

Join me for this fun 30-minute cardio workout that focusses on the glutes. Perfect for women over 40.

DAY 12 14-Day Booty Love Challenge

Start with Day 1 here

This fun and sweaty workout goes by quick! I mean one minute we are warming up and the next minute I’m high-fiving you!

With the exception of the Glute Finisher at the end, this workout is all standing too. So, perfect if you don’t feel like getting on the ground today, or if up and down movements bother you.

Have fun and be sure to leave a comment below. I would love to hear from you.

TOOLS NEEDED

nothing

THE WORKOUT

1. 2 pulse alternating lunge
2. L repeater knee
3. R repeater knee
4. 2 shuffle squat
5. Skater with knee up
6. Squat, hop & twist
3 x 30sec

Glute Finisher
7. Staggered step bridges
8 x 20sec

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

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

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

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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