Strength HIIT Workout with Dumbbells & TRX & BOSU [OPTIONAL] for Women Over 40

Strength HIIT Workout with Dumbbells & TRX & BOSU [OPTIONAL] for Women Over 40

37-Minute Strength HIIT Workout with Dumbbells & TRX & BOSU [OPTIONAL] for Women Over 40

Train like a pro with this strength HIIT workout. Using dumbbells, and optional a TRX and BOSU, you will hit every muscle, with two different circuits, and then finish off with a circuit for the arms & shoulders.

Alternative exercises will be shown for the TRX and BOSU exercises using dumbbells or bodyweight only, and you’ll also learn the reasoning behind the programming of this workout – and why training like this is one of the best ways to get fit.

TOOLS NEEDED

pair of moderate & heavy dumbbells, TRX & BOSU optional, chair for beginners

THE WORKOUT

3 x 40sec
Face pulls (alt: wide row)
Squats
Alt plank ups (alt: crush press)
Up & over (alt: side to side) 7

3 x 40sec
Palms up row (alt: palms away row)
Hamstring curls (alt: deadlifts)
Chest press
Burpee presses (alt: elevate ground)

1 x 40sec
Tricep extension
Bicep curl
Shoulder press

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FIT & FIERCE...
HERE WE COME.

 

PJ ox

BOSU Ball [OPTIONAL] Strength & Cardio Workout for Women Over 40

BOSU Ball [OPTIONAL] Strength & Cardio Workout for Women Over 40

42-Minute BOSU Ball [OPTIONAL] Strength & Cardio Workout for Women Over 40

You are in for a ton of sweaty fun with this strength and cardio ladder workout! Using the BOSU ball (optional) and a pair of heavy dumbbells we’ll hit it all.

And, in addition to strengthening the upper and lower body, I’ve also thrown in some thigh-burning cardio drills to keep your heart rate up.

FYI: if you don’t own a BOSU watch mini-me for some great exercise workarounds.

TOOLS NEEDED

pair of heavy dumbbells, a BOSU ball (optional), if you don’t own a BOSU a chair or bench, a stability ball or a STEP will also sub nicely for some of the moves

THE WORKOUT

1 x 50
1 x 45
1 x 40
1 x 35
Bulgarian lunge (alt: use chair or bench)
1 hop squat & pop (alt: no BOSU)
Chest press (alt: no BOSU)
Bulgarian lunge (alt: use chair or bench)
1 hop squat & pop (alt: no BOSU)
Pullover (alt: no BOSU)
Up & over dome (alt: side to side lunges)

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

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FIT & FIERCE...
HERE WE COME.

 

PJ ox

Total Body Kettlebell Workout

Total Body Kettlebell Workout

Kettlebell Workout

A total body, kill your core, kind of workout. And… if you don’t own a kettlebell, no worries! Simply use 1 heavier dumbbell (like a 12lb or 15lb) and Bob’s your uncle (actually he, really).

 

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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