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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Low Impact Cardio HIIT for Women Over 40

Low Impact Cardio HIIT for Women Over 40

28-Minute Low Impact Cardio HIIT for Women Over 40

Short, sweet and spicy! This workout is perfect for any level – trainer’s promise.

As I coach us on the main screen with a low-impact cardio HIIT, mini-me on the smaller screen will demo how to spice up the moves, as well as offer alternatives if push-ups aren’t your jam.

Using bodyweight we will get the heart rate up & work on our upper body and core strength – and then finish it all off with a fun ab workout.

FYI: osteo-friendly ab exercises are shown.

TOOLS NEEDED

a chair or bench if you’re a beginner

THE WORKOUT

3 x 30sec
Step out gate swings
Push up to floor

3 x 30sec
Low lunge tap backs
Plank ups to backstrokes

3 x 30sec
Hip hinge w/ squat pulse
Plank tap to shoulder tap

3 x 30sec
Crunch & twist
Resisted dead bug

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Arms and Glutes Cardio HIIT Workout for Women Over 40

Arms and Glutes Cardio HIIT Workout for Women Over 40

24-Min Arms and Glutes Cardio HIIT Workout for Women Over 40

Day 4 of the 10 Day Legs & Booty Challenge.

Oh boy! This arms and glutes HIIT workout is a keeper. Using one pair of dumbbells I promise to toast your biceps and triceps, while we get your heart rate up with glute-specific cardio moves.

We start our workout with low impact moves and as we go I show you how you can spice it up if you want.

TOOLS NEEDED

moderate dumbbells, booty band (optional)

THE WORKOUT

3 x 30sec
Wide bicep curls
Jump out banded sumo squats

3 x 30sec
Hammer curls
Side to side banded walks w/ jump

3 x 30sec
Skullcrushers
Banded plank tap outs

3 x 30sec
Behind head tri extensions
Skaters

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PJ ox

Day 11 – Ab HIIT Bodyweight Workout for Home for Women Over 40

Day 11 – Ab HIIT Bodyweight Workout for Home for Women Over 40

25-Minute Ab HIIT Bodyweight Workout for Home for Women Over 40

Try this awesome fat-burning cardio that combines HIIT with a focus on the abs. Lots of variety, so we hit all the ab muscles, with options shown if you can’t do a plank or any high-impact moves.

So, if you’re a beginner, or if you have a hard time getting your hands to the ground have a chair nearby for one of our moves. Other than that no equipment is needed for this bodyweight ab HIIT workout.

TOOLS NEEDED

nothing

THE WORKOUT

3 x 30sec
Squat heel tap
Double leg to single leg v-sit
Squat thrust
Leg lowering
Lunge & kick
Plank to shoulder, hip & toe tap
Lunge & kick
Suo iso-hold with oblique crunch

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FIT & FIERCE...
HERE WE COME.

 

PJ ox

Quick Ab HIIT Workout with the Mini Ball for Women Over 40

Quick Ab HIIT Workout with the Mini Ball for Women Over 40

20-Minute Quick Ab HIIT Workout with the Mini Ball for Women Over 40

Combine your cardio and your core training with this quick ab workout using the mini ball (AKA: small ball, Pilates ball). This little ball will give you some big results too!

Trainer’s promise.

No other equipment is required, and full disclaimer, my abs were sore for a few days after filming this barrel of fun.

Have fun!

TOOLS NEEDED

mini ball and a chair if you’re a beginner

THE WORKOUT

3 x 30sec
Ab curl w/ ball squeeze
Mountain climbers

3 x 30sec
Bicycles
Plank jax

3 x 30sec
Crunch
Power mountain climbers

3 x 30sec
V sit twist crunches
Reverse bridges

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SHOULD BE DOING?

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FIT & FIERCE...
HERE WE COME.

 

PJ ox

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