EMOM Cardio to Target The Glutes for Women Over 40 DAY 7

EMOM Cardio to Target The Glutes for Women Over 40 DAY 7

EMOM Cardio to Target The Glutes for Women Over 40

A fun EMOM (every minute on the minute) cardio workout focussing on the glutes for women over 40.

DAY 7 14-Day Booty Love Challenge

Start with Day 1 here

I love EMOM (every minute on the minute) workouts. Yes, they are a pain in the butt because you have to count BUT I find these types of workouts always go by so frigging fast!

And fast and effective trumps my inability to count every time.

Have fun and don’t forget to let me know what you thought below.

TOOLS NEEDED

a sturdy chair (couch will work too), 1 heavy dumbbell or kettlebell

THE WORKOUT

Minute 1: Step knee up drives with reverse lunge
Adv/Int: 10 Beg: 5
Minute 2: Other leg
Adv/Int: 10 Beg: 5
Minute 3: Kettlebell/dumbbell swings
Adv/Int: 30 Beg: 15
⁣Minute 4: Hip thrusts off chair or couch
Adv/Int: 20 Beg: 10

x4

Ab Drill:
1. Mermaids
2. Same side – side plank crunch
3. Other side mermaid
4. Side plank crunch
5. Dead bug + hollow hold combo
6. Bicycle crunches
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

Leg Workout – Booty Challenge for Women Over 40 DAY 1

Leg Workout – Booty Challenge for Women Over 40 DAY 1

Leg & Glute Workout for Women Over 40

DAY 1 Booty Love Challenge and we kick it off with a leg and glute workout specific for us women over 40.

Day 1 of the Booty Love Challenge… and it’s a good one! Lots of leg-burning fun, with an extra special glute finisher at the end.

I give a lot of options in this workout too. So if your knees aren’t feeling the lunges or squats I have a back up for you if your shoulders aren’t feeling the plank I’ve got a back up for that, and if your low back isn’t feeling the deadlifts I’ve got a back up for that too.

And don’t forget, after you’re done check-in.

TOOLS NEEDED

1 heavy dumbbell & a chair (or a coffee table, side of couch or bed will work too) and a booty band if you own one

THE WORKOUT

1. Squat with booty band
2. Plank
3 x 45sec

3. 1-leg supported deadlift (RDL)
4. Other leg
2 x 45sec

5. Bulgarian lunge
6. Other leg
2 x 45sec

7. Feet elevated bridge
8. Legs up weight crunch
3 x 45sec

9. Frog pump x50

10. Straight leg hip extension
11. Same leg, bent knee up & over calf
12. Other leg hip extensions
13. Other leg bent knee up & over calf
1 x 45sec

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

Glute Workout with Dumbbells

Glute Workout with Dumbbells

 

25-Minute Glute Workout for Women Over 40

Get the ass of a 20-year old with this butt-lifting, glute intensive workout. 🙂

This quick little workout is fast and effective.

It’s also low impact, making it great for all levels of fitness, and not only do we hit the glutes we also target the outer hips, hamstrings and quads.

You’re welcome. ox

 

TOOLS NEEDED

1 pair of moderate dumbbell 

A bench or chair

THE WORKOUT 

1. Sumo pulse squats
2. Alternating curtsey lunges
2 x 30sec

3. Donkey kicks with dumbbell
4. Other leg
5. Weighted glute bridge
2 x 30sec

6. Bulgarian lunge off bench or chair
7. other leg
8. 1 leg deadlift
9. Other leg
2 x 30sec

10. Fire hydrants with dumbbell
11. Other side
12. Alternating side lunges
13. Eccentric deadlifts
14. 3 pulse squat jumps with dumbbell
2 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

Booty HIIT Workout

Booty HIIT Workout

Booty HIIT Workout

On today’s menu I have combined higher intensity intervals (HIIT), with concentrated exercises for your glutes (aka: booty).

It’s a 30(ish) minute workout, using only bodyweight.

So, it’s the perfect home, or away, workout when you have 30(ish) minutes available… which in my opinion we all have time for.

Best Quotes With the Word “Ass” or “Butt” In Them

You are my favourite pain in the ass.

Wake up. Kick ass. Repeat.

Life is about kicking ass. Not kissing it.

Building a bad ass body, one rep at a time.

A kick in the ass is a step forward.

Wake up. Workout. Kick butt.

In order to kick ass you must first lift your foot.

TOOLS NEEDED

None!

The Workout

Booty-HIIT-Workout-Fitness-with-PJ-workout

 

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

Build a Better Butt Workout

Build a Better Butt Workout

Build a Better Butt Workout

I love training the lower body.

For one, when we train the legs and hips we also get the core and low back engaged.

Second, the largest muscles in the body are in the lower body – so when we train these guys we get the biggest bang for a our calorie-burning fun.

And, finally, loving husband hates anything strenuous. Leaving me with no choice but to kick his butt (literally) with another full glute, hip, core and thigh workout.

By changing the angle of your feet you will place different emphasis on different fibres of the glutes.

  • Bridging, squatting, deadlifts and lunging are the four top choices for building a better butt.
  • When performing walking lunges, take your stride wide to recruit more glutes and hamstrings.
  • There are three muscles that make up your glutes, the gluteus maximus, gluteus medius, and the gluteus minimus.
  • If your knees are bothering you most physios will look at how well your knees are tracking and how strong your outer glute muscle is, your gluteus medius.
  • Your glutes work in pretty much EVERY lower body move. They also help support your body when you stand, help you push off the ground, and give you better balance.

 

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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