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

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PJ ox

All Standing AMRAP Cardio for Women Over 40

All Standing AMRAP Cardio for Women Over 40

25-Minute All Standing AMRAP Cardio for Women Over 40

Get your heart rate up without taking it to the mat with this standing cardio workout that you can do anywhere! These cardio exercises will jump-start your endurance and leave every muscle worked!

Using the training technique called AMRAP (as many rounds as possible) you’ll perform 3 different mini-circuits for a full-body workout.

This is the perfect workout if you hate cardio.

TOOLS NEEDED

nothing

THE WORKOUT

5:00 AMRAP:
10 jumping jacks
10 rope climbs
10 seal jacks
10 squat jumps

5:00 AMRAP:
10 alt knee ups
10 uppercuts
10 sumo pulses
10 hamstring curls

5:00 AMRAP:
10 alt lunges
10 jabs
10 side lunges
10 lateral raises

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

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FIT & FIERCE...
HERE WE COME.

 

PJ ox

HIIT Cardio and Abs with the Mini Ball For Women Over 40

HIIT Cardio and Abs with the Mini Ball For Women Over 40

25-Min HIIT Cardio and Abs with the Mini Ball for Women Over 40

Are you ready to HIIT your abs and get the heart rate up? Using the mini ball (aka small ball, Pilates ball) we will alternate between one high-intensity exercise and one ab exercise.

And… if you’ve never met caffeinated PJ you will in this workout.

TOOLS NEEDED

mini ball or small pillow

THE WORKOUT

3 x 30sec
Squat figure 8’s
Crunch

3 x 30sec
Squat shuffles w/ dunk
Iso-hold squat w/ overhead passes

3 x 30sec
Alt transverse lunge w/ press
Oblique crossovers

3 x 30sec
Iso hold bridge w/ adductor pulses
V sit w/ arm lift

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

Shoulders & Arms HIIT Workout for Women Over 40

Shoulders & Arms HIIT Workout for Women Over 40

30-Minute Shoulders & Arms HIIT Workout for Women Over 40

Get some sexy and sculpted shoulders with this 25-minute shoulders and arms strength-based HIIT workout.

Programmed for women over 40, for all levels, and perfect for the home.

Day 12 of the 25 in 25 Challenge!!

TOOLS NEEDED

a pair of light & mod dumbbells and a chair or bench

THE WORKOUT

3 x 30sec
Side lateral raise
Tricep kickbacks
Speed skaters

3 x 30sec
Full cans
Tricep dips
Squat pulse to jump

3 x 30sec
Shoulder press
Shoulder flys
Ankle biters

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

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FIT & FIERCE...
HERE WE COME.

 

PJ ox

20-Min Ab Ripper Cardio Workout for Women Over 40 – Osteoporosis Safe-Core Exercises Shown

20-Min Ab Ripper Cardio Workout for Women Over 40 – Osteoporosis Safe-Core Exercises Shown

20-Min Ab Ripper Cardio Workout for Women Over 40 – Osteoporosis Safe-Core Exercises Shown

Get your heart rate up AND train your core with this 20-minute ab HIIT workout. We alternate between 1 cardio move and 2 ab/core exercises to keep the heart pumping while strengthening your core area.

And… if you have osteoporosis, I have you covered.

Since many ab moves are contraindicated for people with osteoporosis (most ab exercises have some sort of spinal flexion, which is a no-no for osteo), I have offered osteoporosis-friendly alternatives in a screen just above me for you to follow along with.

I know! Awesome!

Have fun!

TOOLS NEEDED

a mat and if you’re a beginner a chair to build your ground up with

THE WORKOUT

3 x 30sec
Jump lunge to knee up
Frogger reverse crunch
Bicycles

3 x 30sec
Plie squat taps
V sit bicycles
V sit hold

3 x 30sec
Plank jax to knees in
Side crunch
Side crunch

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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