DAY 14 – Cardio Strong for Women Over 40

DAY 14 – Cardio Strong for Women Over 40

27-Minute Cardio Strong for Women Over 40

Wow! If you’re looking to burn a ton of calories, in the shortest amount of time, this is the workout for you! We sweat it out by alternating 3 of my favourite strength moves, with one of my favourite plyo moves.

Your cardio and muscles will be challenged.

Day 14 of the 21-Day Fit & Fierce Challenge.

TOOLS NEEDED

a pair of moderate dumbbells

THE WORKOUT

4 x
45sec Curl & press
30sec Squat jumps
45sec Alt reverse lunges
30sec Squat jumps
45sec Deadlift
30sec Squat jumps

TIRED OF TRYING TO FIGURE OUT WHAT WORKOUTS YOU
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FIT & FIERCE...
HERE WE COME.

 

PJ ox

DAY 8 – Low Impact, No Repeats HIIT for Women Over 40

DAY 8 – Low Impact, No Repeats HIIT for Women Over 40

30-Minute Low Impact, No Repeats HIIT for Women Over 40

We are picking up the intensity with this No Repeats Low Impact HIIT. No Jumping makes this a quiet, apartment-friendly HIIT workout while still maximizing intensity and effectiveness with full body, compound exercises.

Grab a light to medium set of dumbbells and let’s do this!

Day 8 of the 21-Day Fit & Fierce Challenge.

TOOLS NEEDED

nothing

THE WORKOUT

1 x 40sec
Squat reach
Dumbbell jabs w/ squat
Ankle taps
Squat & front lateral raise
Side lunge side lateral raise
Squat & front lateral raise
Side lunge to side lateral raise
Lunge with twists
Woodchop
Woodchop
Driver squat
Squat pulse & dumbbell passes
Reverse bridge
Side plank w/ rear delt raises
Side plank w/ rear delt raises
Plank w/ arm lift tap outs x4

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

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FIT & FIERCE...
HERE WE COME.

 

PJ ox

DAY 7 – Total Body Athletic Strength for Women Over 40

DAY 7 – Total Body Athletic Strength for Women Over 40

37-Minute Total Body Athletic Strength for Women Over 40

Train your inner athlete! Work your functional strength and power with this total-body ATHLETIC strength workout. This is a total body strength workout, also hitting your balance and core muscles. You’re gonna love it!

Day 7 of the 21-Day Fit & Fierce Challenge.

TOOLS NEEDED

a pair of light & moderate dumbbells

THE WORKOUT

3 x 45 sec
Rotation lunge & balance
—- 2nd & 3rd set Rotation lunge & balance press
Other leg & arm
Single arm dumbbell clean
— 2nd & 3rd set Double dumbbell clean
Standing alternating rows
—- 2nd & 3rd set Renegade rows

3 x 45sec
Bridge pullovers
— 2nd & 3rd set Double dumbbell bridge pullover
Chest press to skull crushers
—- 2nd & 3rd set Double dumbbell press to skull crusher
Squat pulse dumbbell passes
Side to front raises

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

DAY 1 – Complete Strength Workout for Women Over 40

DAY 1 – Complete Strength Workout for Women Over 40

34-Minute Complete Strength Workout for Women Over 40

You are feeling the burn head to toe with this Full Body Strength Workout! This dumbbell-only workout is loaded with strength supersets and is low impact meaning there is no jumping.

Challenge yourself with those weights today and as always, focus on proper form and quality reps.

Day 1 – 21 Day Fit & Fierce Challenge

TOOLS NEEDED

pair of light, moderate & heavy

THE WORKOUT

3 x 45 sec
Side lunge to squat & press
Deadlift row combo
Bear to downward dog

3 x 45sec
Chest to floor push up
Resisted deadbug
Get ups

Arm & Shoulder Finisher
1 x 30sec
Wide to hammer curl
Single arm curl w/hold
Single arm curl w/hold
Tricep kickbacks
Straight arm presses
Shoulder presses

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

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FIT & FIERCE...
HERE WE COME.

 

PJ ox

Standing Upper Body Workout with Dumbbells for Women Over 40

Standing Upper Body Workout with Dumbbells for Women Over 40

Standing Upper Body Workout with Dumbbells for Women Over 40

Grab some dumbbells for this fun standing upper body workout for women over 40.

No up and down exercises for this workout! It’s all standing or seated.

For 30-minutes we target the upper body, with emphasis on the triceps – cause no woman wants floppy triceps.

And if you’re feeling extra energetic do this 19-Min Bodyweight Cardio Workout

TOOLS NEEDED

a chair (or coffee table), 1 heavy dumbbell + a pair of moderate & light

THE WORKOUT

1. 1 arm elevated tow
2. Other arm
3. Tricep dips
4. Bicep curl to shoulder presses
5. Reverse flys to front lateral raises
6. Tricep kickbacks

1x50sec
1x40sec
1x30sec

7. Push up ladder with 3 sec pause 1/2 way down
reps 1 – 5

8. Seated single arm behind arm tricep extension
9. Same arm seated concentration curl
10. Other arm tricep
11. Othe arm concentration curl

2x 30sec

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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