Quick Cardio Workout with the BOSU Ball

Quick Cardio Workout with the BOSU Ball

Quick Cardio Workout with the BOSU Ball for Women Over 40

A quick cardio workout with the BOSU ball for women over 40. Burn some calories and have some fun using one of my favourite pieces of equipment, the BOSU ball.

Hands down the BOSU ball is my go-to for cardio.

Why you might be wondering?

Because it’s so much fun!!

I’m not watching the clock like I do when I’m on my treadmill, and I’m not wondering “when the hell does this end???”. I am simply moving, sweating, smiling and generally enjoying myself the whole time.

And that’s what exercise should be all about!

If our workouts are fun and give us a sense of accomplishment and satisfaction when we are done, we will stick with them.

This is called intrinsic motivation. It’s something that we do because it’s personally rewarding to us.

Unfortunately, when it comes to fitness I see more people depend on the cousin of intrinsic motivation, extrinsic motivation.

And this type of motivation is hard to keep the fire lit within.

Extrinsic motivation involves doing something because you want to earn a reward (like weight loss) or avoid a punishment (like going on medication). These are hard ways to motivate ourselves on a regular, day-to-day basis.

Moral of the story: find a fitness plan that you enjoy and you’re bound to be consistent with it. Let go of the reward and punish aspect of what motivates you to exercise, and funny enough, once you do you’ll see those rewards come ❤️

TOOLS NEEDED

BOSU, however a STEP would work with the last couple of moves done on the ground

THE WORKOUT

1. Plank tucks to jacks
2. Switch taps
3. Knee drive to lunge
4. Other leg
5. Double squat to 180-degree turn
4 x 30sec

AMRAP (as many rounds as possible)
Bulgarian lunge hops x8 a leg
Mountain climbers x8 ea knee
Ab crossovers x8
Do 1:00, march on the spot and wait for minute 2 & do again.
= 5 minutes total

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30-Minute Burn Circuit with Dumbbells

30-Minute Burn Circuit with Dumbbells

30-Minute Burn Circuit with Dumbbells for Women Over 40

Burn some serious calories with this circuit workout with dumbbells for women over 40.

This little workout is going to surprise you.

It snuck up on me, and the next day my legs and shoulders were sore.

So, I call this a win 🥳

For this workout we use compound exercises, so we can work as many different muscles as possible per exercise. This ensures that you get the best BANG for your fitness session.

I also really worked on the programming so the exercises flowed well. Since we are only using one pair of dumbbells I wanted effective, functional and ALSO a great flow.

I hope you like this one 😘

PS – if you want to add another quick workout at the end of this one I have linked up in the end cards, or you can click the link for my 10-Min Dumbbell Workout Finisher.

TOOLS NEEDED

A pair of moderate dumbbells

THE WORKOUT

1. Clean & squat
2. Alternating palms away rows (or renegade rows)
3. Get ups
4. Get ups – lead with other leg
5. Narrow chest press
6. Hammer curl to press

3 x 45sec

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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PJ ox

Resistance Band Exercise Ideas for Any Workout

Resistance Band Exercise Ideas for Any Workout

Resistance Band Exercise Ideas for Any Workout for Women Over 40

Resistance band exercise ideas for any workout at home. 8 great moves you can use your resistance band in any workout on YouTube.

I know it’s hard to find dumbbells right now, so I’ve created this quick fit tip to help you figure out what exercises you can easily sub in your resistance band (tubing) when the exercise/workout video is using dumbbells

Of course, there are TONS of other exercises you can use tubing for. It’s a great tool and one that I have been recommending to people for the last 25 years as a trainer.

You can grab the tubing I use, and the door anchor I recommend here.

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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FIT & FIERCE...
HERE WE COME.

 

PJ ox

Quick Cardio EMOM Workout with No Equipment

Quick Cardio EMOM Workout with No Equipment

Quick Cardio EMOM Workout with No Equipment for Women Over 40

A quick cardio EMOM workout, with no equipment, and great for all levels. Made for women over 40, this EMOM workout can either be used as a standalone workout, or before a strength workout, or as a workout finisher.

This is also the BEST workout for anyone with exercise ADD.

We move through 3 exercises per 1 minute EMOM. So, you’ll never be bored. Trainer’s promise. ox

TOOLS NEEDED

none

THE WORKOUT

1. Long jumps x10
2. Single leg squat x5 a leg
3. Skaters x8
EMOM x 4

4. Lateral hops, touch the ground x 10
5. High knees x10 ea knee
6. Jump squat x5
— Hold static squat until next minute
EMOM x4

7. Plank with shoulder taps
8. Prone squat x10
9. Bicycle crunches x10
EMOM x4

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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HERE WE COME.

 

PJ ox

Quick Leg Workout No Jumping for Women Over 40

Quick Leg Workout No Jumping for Women Over 40

Quick Leg Workout No Jumping for Women Over 40

This quick leg workout for women over 40 has no jumping and focusses on strengthening the muscles that we need to hit when we’re over 40.

This includes our quads, hammies, inner & outer thighs, and your glutes.

I also wanted to give you a great leg workout, in the shortest amount of time.

In order to do this, I programmed all compound movements (moving more than one joint).

With a compound exercise, you will fire up more muscles as both the main movers and as the stabilizers, giving you the best bang for your workout in a short amount of time.

Let me know your thoughts below after you’re done 👊🏼

TOOLS NEEDED

a pair of moderate & a chair

THE WORKOUT

1. Clean & squat
2. Bridge to frog off chair
3. Crossover lunge
4. Other leg
5. Elevated 1-leg deadlift
6. Other leg

3 x 50sec

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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