20-Minute Total Body Strength for Women Over 40

20-Minute Total Body Strength for Women Over 40

20-Minute Total Body Strength for Women Over 40

Day 6 of the 12-Days of Christmas Challenge.

Hit all the muscles with this multi-joint workout. The strength portion is 21-minutes long (with your warm-up), leaving us 10-minutes for auxiliary work and stretches – if you have the time.

Options are given for people with sensitive knees, and if you have shoulder or neck issues you’ll want to stick around until the very end! I’ll show you one of my favourite mobility exercises to improve your range of motion as well as strengthen your posture muscles.

TOOLS NEEDED

a pair of light, moderate & heavy dumbbells, access to a wall

THE WORKOUT

2 x 45sec
Spit squat (alt: standing fire hydrant)
Spit squat (alt: standing fire hydrant)
Deadlift to high row
Push up to pull thrus
Plie squat
Y & T flys
Bicep combo
Bridges w/ narrow chest presses
Alternating get-ups w/ shoulder presses (alt: squat & press)

Pre-hab Exercise:
Wall Slides

00:00 Introduction
01:21 Warm-Up
04:50 Strength Workout
22:47 Cool-down
24:36 Wall slides
26:58 Stretches

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PJ ox

Stretches for the Inflexible & Beginner – for Women Over 40

Stretches for the Inflexible & Beginner – for Women Over 40

23-Min Stretches for the Inflexible & Beginner – for Women Over 40

Day 5 of the 12-Days of Christmas Challenge.

Stretch out your body with this easy-to-do stretch routine. It’s perfect for beginners and for the inflexible! Perform after a workout, or do it before bed for the best night’s sleep! .

TOOLS NEEDED

yoga bolster or pillow, yoga blocks (or similar), stretch tie

TIRED OF TRYING TO FIGURE OUT WHAT WORKOUTS YOU
SHOULD BE DOING?

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No Repeat Lower Body Strength Workout for Women Over 40

No Repeat Lower Body Strength Workout for Women Over 40

31-Min No Repeat Lower Body Strength Workout for Women Over 40

Day 4 of the 12-Days of Christmas Challenge.

If you love no repeat workouts then you’ll soon be favouriting this no repeat leg / lower body workout!

Focussing on knee-friendly exercises, as well as exercises to strengthen the muscles around the knees, you will cycle through the exercises one-time only hitting all the muscles in the lower body – with extra love given to the inner thighs.

TOOLS NEEDED

chair or bench (optional), pair of heavy dumbbells, small ball or thick rolled towel

THE WORKOUT

1 x 45sec
Goblet squat
1 leg squat (alt: without chair)
1 leg squat (alt: without chair)
Deadlift
1 leg deadlift
1 leg deadlift
Lunge to Curtsey
Lunge to Curtsey
Glute press back
Glute pressback
Single leg calf raise
Single leg calf raise
Bent knee Copenhagen (alt: inner thigh lifts)
Bent knee Copenhagen (alt: inner thigh lifts)
Inner thigh bridge squeezes
Side leg lift
Side plank clamshells
Side leg lift
Side plank clamshells

Balance Challenge:
Tandem stance arm swings
Tandem stance shoulder checks
Single leg swings
Tandem stance arm swings
Tandem stance shoulder checks
Single leg swings

00:00 Introduction
01:32 Warm-up
05:34 No repeat leg workout begins
24:59 Balance drills
29:32 Calf stretch

TIRED OF TRYING TO FIGURE OUT WHAT WORKOUTS YOU
SHOULD BE DOING?

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FIT & FIERCE...
HERE WE COME.

 

PJ ox

All Standing Upper Body Strength Workout for Women Over 40

All Standing Upper Body Strength Workout for Women Over 40

28-Min All Standing Upper Body Strength Workout for Women Over 40

Day 3 of the 12-Days of Christmas Challenge.

Using just a couple of pairs of dumbbells you’ll hit your upper body muscles with this all-standing strength workout. Be prepared to feel the burn – especially in the shoulders.

Also, stick around until the end for my special tricep finisher. It’s the perfect tricep strengthening series if you want toned arms.

TOOLS NEEDED

pair of light & moderate dumbbells

THE WORKOUT

3 x 30 sec
Curl to press
Piston rows
Windmill (alt: 1 arm press to lateral bend)
Windmill (alt: 1 arm press to lateral bend)

3 x 30 sec
Side-to-front raises
Reverse flys
Standing flys

Tricep Burnout Giant Set
1 x 25 reps
Tricep kickbacks
Behind head tricep extensions
Straight arm pressbacks

00:00 Introduction
01:06 Warm-up
04:50 Upper body strength workout
19:49 Tricep finisher
23:30 Stretches

TIRED OF TRYING TO FIGURE OUT WHAT WORKOUTS YOU
SHOULD BE DOING?

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FIT & FIERCE...
HERE WE COME.

 

PJ ox

Cardio Core For Every Level – For Women Over 40

Cardio Core For Every Level – For Women Over 40

30-Min Cardio Core For Every Level – For Women Over 40

Day 2 of the 12-Days of Christmas Challenge.

Starting with a series of standing cardio moves you’ll sweat and get that heart rate up with either the low-impact or high-impact option given. After we’ve got a good calorie burn with the cardio we’ll proceed to the mat for an ab-torching mat series.

You’ll love it, especially if you like to keep all your standing exercises together, and then your mat ones together.

Osteoporosis ab options are given for our ab portion too.

TOOLS NEEDED

mat, chair if you’re a beginner

THE WORKOUT

3 x 30sec
Knee drives (alt: no jump)
Knee drives (alt: no jump)
Side-to-side reaches
Lunge get-ups

3 x 30sec
Bicycles (osteo-friendly: side plank)
Scissors
Single leg pikes (osteo-friendly: other side plank)
Tic toc mountain climbers

Pre-hab exercise: low back extensions

00:00 Introduction
01:31 Warm-up
05:25 Cardio Workout
14:14 Core Workout
23:16 Low back extensions
26:20 Stretches

TIRED OF TRYING TO FIGURE OUT 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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